Every day, more and more people are discovering that they are not as fit and healthy, as they thought. Whether they’ve been told by their doctor to lose weight or they’ve suddenly realized that they are over weight, many people are seeking out cheap but effective ways to turn their lives around.
But, when people first consider ‘cardio’ or ‘fitness’, they immediately presume that to get themselves into an acceptable physical shape and condition, it is going to cost an absolute fortune with a gym membership, and buying food they they really don’t want to eat anyway.
First off, if you don’t want to eat healthy, then don’t bother trying to get or stay in shape – Newsflash! 75% of fitness, weight loss and cardiovascular work, or looking great, is actually all about the food that passes your lips.
And, secondly, you can get in shape, and stay fit and healthy with virtually no cost.
Tips to Help You Lose Weight and Get in Shape
If exercising is a bit ‘alien’ to you, then the first thing you need to do is get off your butt and do some walking. If you take the car everywhere, and if its viable, leave the car behind and use the legs that god gave you to go, well, anywhere. Okay, so walking won’t burn thousands of calories, but it’s better than what you might have been doing – just sitting around on the sofa, watching your favorite TV show. Just moving around will start burning calories, and you don’t have to spend money to go for a walk.
Eat a Healthy Diet to Lose Fat and Get in Shape
Next, get rid of all the processed crap in your cupboards and refrigerator! Pre-packaged foods are packed with refined sugar, saturated fats and salt – everything that makes you fat, unhealthy, unfit and will eventually kill you. Diet is very important if you want to lose fat, but knowing what to eat and what to avoid is crucial. Once you’ve got rid of the ‘bad’ stuff which we just talked about, it’s time to go shopping for raw and natural foods, divided into protein, fats (the good types) and carbohydrates.
The best protein sources are:
- lean beef
- egg whites
- Hemp oil
- Almonds, walnuts and pecans
- Olive oil
- Coconut oil
- Brown rice
- White rice
- Yams (sweet potatoes)
The Paleo Diet :: The Best Way To Healthy Weight Control
The Paleo way of eating is a really great philosophy, for fat loss and weight maintenance. This is the same diet that our ancestors ate thousands of years ago, and it should be more widely known and understood in my opinion. The basis of the paleo diet is eating only natural foods, NOT processed foods.
I’m talking about meats, eggs, fish, vegetables and nuts. There are a few others, but these are the basics. Look, no carbohydrates in that diet, is there? Our ancestors were hunter – gatherers. So they did a lot of walking, running and climbing. They got all their energy from fats. Some saturated fats (fatty red meat), but mostly good fats (essential fatty acids) like omega-3’s.
If you seriously want to lose the fat you have now, and stay in great shape, then this is the way to go. Forget the junk, and eat as little carbohydrates as possible. Think of the money you could save not buying any junk food.
Supplement Your Diet With Vitamins and Minerals
If your diet is pretty poor, and you jump head first into an exercise program, the chances are that you will deplete your body of vitamins and minerals. So supplementing your diet with vitamins (and minerals) is a great idea, in fact it should be a necessity. You should always check with a physician or doctor before taking any supplements, if you are seriously over weight and want to lose a few kilos. And I would recommend starting supplementation by taking a multi-vitamin first. I always take a multi-vitamin and a B complex supplement with my breakfast, and also a krill oil supplement for general health and to help my joints.
You Don’t Need Fancy Weight Loss Pills!
You know those fancy weight loss pills you see advertised on television and in your local pharmacy, the ones which promise ‘amazing weight loss’ results in a matter of a few weeks? They’re a waste of time and money, well mostly. Ok they work to a degree, but not what the manufacturers would have you believe.
Even if you do embark on a ‘fancy potion’ pilgrimage, you must still follow a healthy diet if you want to lose weight. Taking a weight loss pill is not a magic spell – just because you eat one, you don’t automatically lose weight! So do your due diligence, before spending money on these nonsensical things. Keep your money in your wallet.
Sleep is Important for Staying in Shape
Getting enough sleep is very important for weight control and for your fitness levels. If you get an extra 30 minutes a night, you will be highly delighted with the benefits. While you are sleeping (and resting), the hormones and neurotransmitters in your body go to work and do all the healing and repairing your body needs. This includes weight training and any other type of fitness/resistance training you do each day. But, what happens when you don’t get enough sleep, is that your body is in a state of sleep deprivation.
If you’ve got kids, then you know all about that! You’re up several hours a night comforting your child and making sure they are ok, but then in the daytime. Oh my! You’re walking around with bags under your eyes, you’re tired and lethargic. This is very, very bad for you. Because your more likely to start snacking or binging on foods you would normally not eat, like sugary and trans-fat foods.
The other, and very important thing you need to know is that when your body is stressed, like it is when you don’t get enough sleep, the stress hormone cortisol is released. This signals cells in your body to do anything they can to protect themselves, and a big problem with that is – your body STORES FAT! Sleep doesn’t cost anything, so devise a plan to go to bed earlier every night.