4 Tips On Creating Your Healthy Eating Plan

To be healthy, the first and most important steps are to accept that you need to make changes to your present lifestyle and eating habits. Once you understand that, the next step is to come out with an action plan to follow.

This action plan should be based upon your personal fitness goals.

Implementing this plan is an important step in your journey towards fitness and health.

By making your goals concrete will help you to be more motivated and sticking to your plan.

Create your personal healthy eating plan by following the 4 tips given below;

1. Be realistic in setting your goals

Do not make the common mistake of setting unreasonable and difficult goals for yourself. Once you are unable to reach your goals, you will feel discouraged and might even give up on your diet plan.

Be more realistic when setting up your goals but that does not mean making it easy for yourself.

Example:

If you work long hours, you cannot expect to cook healthy meals all the time.

When creating your goals, think about all this details. Decide exactly how much weight and amount of fat you want to lose. Make them reasonable, neither too easy to achieve nor too difficult to attain.

It is difficult to accurately determine your body fat percentage without using expensive medical equipment, it is better to monitor your change in body fat or muscle with measurements.

Before you start your healthy eating and exercising plan, record the measurements of your waist, hips, thigh and upper arm. And check them again every two weeks or so to monitor your progress.

It is also difficult to accurately determine your caloric needs without using medical equipment. To be sure how much you should be consuming, consult a professional or your personal trainer.

2. Proceed gradually

After you have developed your goals, implement the changes gradually.

Example:

Your goal is to stop your habit of eating chocolate with munching on carrots or bananas. But do not cut off your chocolate completely from the first day of your diet plan.

Think on how to gradually reduce the amount of chocolates you eat. This will prevent you from your irresistible cravings.

Eating foods that are both healthy and yummy, encourage you to follow through with your plan. Prevents mindless eating by taking your time when eating and enjoy every bite of the food you eat, helps you realize when you are full.

3. Be honest to yourself

Whenever you concede to your cravings, be honest about it.

Admit that you have eaten things you were trying to avoid and make the effort to make up for it in your next meal. Your integrity helps to cover up for times when you conceded to your craving in foods you had decided not to eat.

It can help you to monitor what you eat everyday and be accountable to your diet plan can also help you to stay on course with your diet.

4. Snacking on healthy foods

Munching on snack between meals help to increase your metabolism but ensures that the snacks you eat are healthy. They help you burn more calories and keep you from overeating.

Snacking on healthy foods also gives you a constant supply of energy throughout the day.

Coming out with an eating plan can take time.

Follow the 4 tips given above to reduce your planning time and by using the ideas to help you create and stick to this plan.

After you have perfected it and vigorously sticking to your healthy diet plan, you will reap the benefits that come with eating a healthy diet.

Tips for Overcoming Gym Anxiety

Summers are approaching and it is the time to visit the beaches again, however, not with the love handles and double chins. It is also the time to invest in a good gym and get your summer body back, however, many people shy away from doing so. People struggle with gym anxiety wherein they fear being judged or laughed at even at the thought of entering a gym.

However, one must remember that they are not alone and that gym anxiety plagues millions of people across the globe. One grapples with gym anxiety when one is not confident about their looks and unsure about how to use a particular gym equipment. Nevertheless, there are ways to combat this issue. Some of these are:

  1. Taking a group fitness class – Taking a group fitness class can greatly alleviate the anxiety one has in the initial few days of joining a gym. It can be comforting to know that everyone around is new and that everyone is getting to know each other. The friendliness that pervades such classes can easily take the stress out of the situation.
  2. Focusing on your workout – When one is focused on their workout, they are least bothered by what others think about them. One must focus on achieving something every day, no matter how small a milestone is. If one is in need of better focus, one might plug in their headphones and listen to their favorite playlist.
  3. Talking to the fitness instructor – Instead of missing out on exercises, wondering how to do them or shirking from using an exercise machine because of lack of knowledge, it is better to talk to the fitness instructor. These professionals would be more than willing to extend help. Therefore, do not shy away from asking them in case of a doubt.
  4. Avoiding going solo – Instead of marching up the driveway of a gym solo, one can make an entry with a friend or a companion. This can greatly boost one’s morale and alleviate the stress of joining a gym alone. Further, the thought of spending some quality time with the friend would keep one motivated and ensure that they attend the gym regularly. Setting fitness goals would also help.
  5. Exercising or not during peak hours – Peak hours may get quite stressful due to the rush. Therefore, one must avoid that time to derive maximum benefit of visiting a gym. Schedule your gym visit in the wee hours of the morning, late afternoon, or late evening to avoid the rush hour and exercise at your will and time. On the other hand, visiting a gym during peak hours can be helpful if someone wants to learn about how different people use different equipment.
  6. Bringing along fitness mentor – Sometimes, bringing along one’s fitness mentor can help in coping with the stress. They act as companions. Nevertheless, one must ensure that only positive people are around them. Further, fostering friendships in the gym and exercising with the new found friends can be a positive experience.
  7. Researching online – Internet can be of great help, especially, when researching about a new equipment, an exercise form like Zumba or Pilates, and so on. Seeing related videos can familiarize one with what to expect, dispelling the anxiety associated with the unknown.
  8. Ensuring comfortable clothing -Wearing comfortable clothing suitable for the kind of exercise you would be doing can be extremely helpful and can increase one’s comfort and confidence level.

Seeking help for anxiety

Life is beautiful. It can be made even more fruitful by concentrating on one’s health. This can be done by visiting a gym, a couple of times a week. Regular gym workouts can reduce stress and enhance one’s mood by helping manage or alleviate the symptoms of anxiety. They can also tone muscles and help one achieve their dream body.

7 Tips For Super Health

What is real health and how do we get there? Getting down to your target weight, exercising every day, eating a balanced diet – is that health? Here are 7 Super Health tips that I’ve gained from my health journey.

Super Health Tip # 1 – Become Your Own Doctor – Get a 2nd Opinion – Your Own. Three critical facts about today’s doctors. First, they have little, if any, training in nutrition, or how to prevent or cure diseases. Second, they treat your symptoms, not the cause, and third, statistics show that 94% of them get paid for prescribing drugs. 3 good reasons for a 2nd opinion.

Super Health Tip # 2 – Balance is Critical. A stool Has 3 Legs – just one or two and you fall over. What you eat determines 70% of your health. Exercise determines 20% – do something. Your health environment, both internally, the way you think and feel, and externally, your social network, is 10%.

Super Health Tip # 3 – Discover Super Foods. Whole foods provide better nutrition, more energy, and build a stronger immune system. Eat whole grains and seeds in cereals and breads, and wheat germ, bran and brewers yeast. Eat fruits and vegetables and drink green smoothies, fruit smoothies with 2 or 3 green veggies added. I have my green smoothie recipe on my site.

Super Health Tip # 4 – Invest In You. You educate yourself, spend thousands on your home and cars. Invest in your body – for the best results over your lifetime. Take nutrition courses – read some health books. Learn what builds health and what causes degenerative diseases (tip: it’s what you eat). Read The China Study to revolutionize your life.

Super Health Tip # 5 – Discipline Yourself – No-one Else Can. Become a closet health nut year by year. Don’t broadcast it – live it. Many people care more about their cars than their body – and spend more time planning their vacations than they do caring for the temple they live in. Don’t be one of them. Incorporate what you learn into your lifestyle.

Super Health Tip # 6 – Health is a Journey. Your body is miraculously resilient. You can recover from obesity, alcoholism, drug addiction, and from abusing your body. Your health is always determined by what you do in the previous 3 months of your life. Commit to and become healthier, and live into your 80s and 90s, and even 100s with joy, zest, and bounding energy.

Super Health Tip # 7 – Become a 95% Vegetarian. The evidence is now conclusive. The fat, cholesterol, triglycerides, and carcinogenic protein from meat and dairy products clogs us up, restricts our blood flow, decreases the oxygen to our cells, makes us sluggish, causes high blood pressure, high cholesterol, heart disease and cancer. Cut out 95% of meat and dairy. Fruits, vegetables and grains taste heavenly when your tongue isn’t filtering them through layers of fat, grease, salt, and sugar. The sensational Eating DVD documents it all.

by Terry Kent, founder of The Health and Nutrition Center

To your health,