Hey SHREDnation,

Have you ever wondered how to live a longer, healthier life? Well, Jane Sandwood has written a great blog on this subject and was gracious enough to share it with us…enjoy.

Over time, the meaning of the word “diet” has been diluted. Surprisingly, however, not all the credit goes to fad diets and their harmful effects. The general public has adopted the school of thought that diets are specifically engineered towards a specific, often short-term, goal. Among them are weight loss or weight gain for an occasion or just because it’s the new trend in town.

What you consume day in day out, however healthy or unhealthy, is your diet. You may currently be on the wrong path and have dietary concerns about how to get back on track. That is why you have the responsibility to decide to follow a healthy diet through clean eating. Here is a practical guide on how to develop and maintain healthy eating habits.

Healthy weight loss diet

The “one size fits all” is the most popular false diet myth of all time. Fact is, our bodies react differently to different foods and what works for you might not work for the next person. However, some of the most common factors that contribute to weight gain are emotional eating, high intake of calories, carbs and fat.

Weight loss diet programs are often centered on replacing calories with high fiber foods such as vegetables, fruits, and whole grains. The idea is to burn more calories than you consume. It is also advisable to cut down on sugar, carbohydrates and fat and replace them with proteins in foods such as leafy but non-starchy vegetables, lean meat, and fish. Healthy fats from avocados, nuts, and soymilk are also good options for fat.

Incorporate adequate sleep, plenty of water and regular exercise to your weight loss program. Plan your meals in advance. When, how and what you eat should be in line with your goals. As for goals, adopt long-term objectives that will help you attain and maintain that ideal body weight.

Research by the Nation Weight Loss Control Registry also shows that watching less television (by at least 10%) helps to maintain weight loss. Finally, keep in mind that you might need to adjust your weight loss diet. Consult an expert if there are no results or health issues arise.

Gain weight and stay healthy

Gaining weight must be the easiest task ever, right? Wrong. First, true weight gain involves storing more fat in your body or increasing your lean muscles. The latter is the more popular goal for weight gain. Similar to weight loss, you should be wary of nutrition fads that promise you will add weight overnight. They may either be harmful to your health or only result in “perceived weight gain” – water retention caused by excessive fluid intake or consuming foods that support water retention.

Healthy foods for weight gain should involve higher intake of carbohydrates, proteins, and fats. The diet program should not encourage overindulgence in junk food and other unhealthy foods. You should set a daily target for calories consumed. Also, plan your meals to help you track your intake and hit your target. It helps you not to rely on your body’s hunger cues.

Typically, a diet designed to help you gain weight should involve consuming more calories than you burn. The calories people burn daily differ depending on their biology and lifestyle. Thinking, walking, talking and even breathing all require calories. If you add strength training, for example, a person’s caloric needs go up.

The ongoing trend of fad diets

The eruption of fad diets in the 70s and 80s is responsible for the quick-fix diets all over the internet. These false diet myths don’t work as they will only offer a short-term deal, you will most likely revert to your poor eating habits once you meet your goal or fail and despair. Studies reveal that obese people have a 10% chance of living longer than people who reached their ideal weight through dieting. This is attributed to the gain-loss-gain syndrome caused by fad diets and unhealthy diets altogether.

If someone claims to lose 15 pounds in a week, they should weigh zero to nothing if that diet is maintained for a year. Additionally, drastic changes to ideal body weight have been shown to contribute to cardiovascular disease in women.

A healthy diet should be your way of life. If you haven’t already adopted one, it’s not too late. Find a practical weight loss or weight gain diet. If you already have the ideal weight, work to maintain it while eating healthy foods daily. In the event that you need to gain or lose weight over a short period of time, beware of quick-fix diets. They may or may not have the short-term results you seek but will almost certainly have long-term detrimental effects. You’ll want to enlist a professional if you are not able to do it yourself, so contact Tommy!

And if you need to reach Jane for further info, you can connect with her via janesandwood.writer@gmail.com

And as a bonus, here is a link to a workout that I just posted, have fun with it!

SHRED for Success,

Tommy

Written by: Tommy Europe