Helath, Fitness, Exercise, and Weight Loss

The Right Kind of Foods Your Body Needs

Food When you’re trying to lose weight, it is all so easy to fall into the trap of thinking that deprivation is the only way to go. There are some foods that your body really needs, even if you are on a diet. In addition, there are foods that your body “thinks” it needs, and by failing to address these problems, you can doom your diet to failure once your cravings start.

The key to successful and healthy weight loss is to first identify the foods that you simply cannot do without as well as the foods that your body really needs. You’ll need to begin a program of retraining your body to accept the new foods and replace your bad habits with healthier ones. This should not be a process that happens overnight. By gradually removing and introducing foods you can make sure that you’ll be successful.

The second key is making sure that you’re getting the right percentage of foods in your diet. While many people turn to the food pyramid for their guidance, this is not always the best method. It is best to check with your doctor or schedule a visit with a nutritionist that can guide you on the proper percentages of foods that your body needs.

This equation usually takes the form of Proteins/Fats/Carbs. In order to maintain healthy body function, you need the right balance of these elements. You can also reduce the amount of cravings you have by keeping to this balance. Most people prefer to go for a 30/30/40 plan, but each person is different. Some of us need more protein, while others may need more carbs.

Once you get the percentage down, you’ll need to find healthy foods that meet your requirements. For example, instead of relying on potatoes for your carbs, you can eat fresh fruit or vegetables. Instead of fatty cuts of meat for your protein allotment, switch to lean chicken or fish. You’ll be able to eat a more balanced meal that will not leave you feeling deprived.

For fats, it is important to make sure you are using so-called “healthy” fats. These include olive oil, soy oil or even nuts. Switch out butter with olive oil and avoid saturated fats as much as possible. Everyone needs fat in their diets, but they need to make sure they are using healthy fats.

Now, let’s go back to the first point, substitution of your favorite foods. This can be a little tough at first, but once your body gets used to it, you’ll find that you actually prefer the new foods to the old ones. Let’s look at ice cream as an example. Instead of indulging your sweet tooth in a pint of ice cream, allow yourself one serving of frozen yogurt. It’s much lower in calories and fat, and there are many different flavors that will make it seem as though you’re eating the real thing so that you don’t feel deprived.

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1 Comment | May 13, 2008 | Filed Under carbohydrates, fats, healthy eating, proteins

Basketball Round 1; Whoa Nelley was I Bad

So I was feeling pretty good and decided I wanted to try to play some basketball at an open gym. I need to exercise and having spent the better part of 15 years playing basketball at a high level relative to my age I thought it would be an good way to get some exercise.

The open gym was a bunch of guys 30+ years old. Some were still decent, some looked and played as if they might have been good high school ballers. It was a half court game and the level of basketball seemed just about right for my first game of basketball in over a year…

The first 4 or 5 games I missed about 15 point blank shots. I got only 1/4 the rebounds I should have. It was a pretty pathetic display of basketball for a guy 6′10″, but I did throw a few sweet passes. I was adequately hydrated and had eaten a few almonds before playing. I got a great deal of exercise.

The last 2 games I played I started to be a more comfortable… I made a few shots and got a few more rebounds. I am looking forward to going back on Wednesday and I think I have found my form of exercise M-Th. 1/2 court basketball M/W and volleyball T/Th. I still have around 100 pounds to go, but I am fast approaching a weight where in the past I played some decent ball.

All in all a successful first step.

No Comments | May 12, 2008 | Filed Under basketball, competitiveness, exercise, hydration

How to Exercise When It’s Hot

Sun in Blue Sky Summer is almost here and if you’re trying to get healthy and start exercising more, there are plenty of reasons to get discouraged and stop. If you’re not used to exercising in hot weather, it’s also very easy to get sick. Let’s look at some ways that you can keep exercising, even if the mercury is rising.

First and foremost the key to successful exercise in the warmer months is to get plenty of water. You’ll be sweating more and you can dehydrate much more quickly. But you can’t stop with just water. You’ll also need to make sure that your potassium and sodium levels are good so that you have enough energy to keep going. Sports drinks are a good solution, but they do contain some sugars. Try to find the lowest calorie option and make sure that you drink it before, during and after your exercises. A salty snack is a low calorie option; like five almonds before exercise.

In order to avoid getting overheated while you’re exercising, you’re going to need to modify your plans a little bit. For example, if you usually walk or run in the afternoon, it is a good idea to try this in the early morning or early evening. It will be much cooler and you won’t have the sun beating down on you. If you live in a really hot climate, try to find some creative ways to get your walking in without withering.

In this case, you can go to a mall where they have air conditioning and get your walking in while you’re inside. This is a very safe way to get your exercise done no matter how hot it gets outside and it is also useful during summer storms or inclement weather. Even if you’re not used to walking or you normally do other exercises, adding in some walking in a mall can be a great substitute when it’s too hot out.

If you normally exercise in a gym that is climate controlled, you shouldn’t have too many problems with the heat. Again though, you’re eventually going to have to go outside and you’ll need to make sure that you didn’t deplete your body’s store of water and nutrients. Just because you exercise where it’s cool doesn’t mean that you can skip proper hydration.

If your home or gym is not climate controlled, it can be pretty tough to want to go and get even hotter. Place a fan near you to help the air temperature feel cooler while you exercise and make sure that you don’t overdo. Break your workout up into five or ten minute blocks and allow yourself a breather in between. This will help you avoid getting overheated.

Summer exercise isn’t easy and in most cases, it’s even more difficult than trying to get fit during the winter months. However, by staying safe and keeping hydrated, you can ensure that you’ll stay on your exercise plan no matter what the weather throws at you. Just remember - hydration and moderation is key.

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2 Comments | May 12, 2008 | Filed Under alternative ideas, exercise, hydration, moderation, potassium, sodium, water