Eating healthy is not only important for losing and maintaining weight, it’s the key to a long and healthy life. The most important thing you will ever learn when it comes to weight is that diet fads are not the solution to weight control problems. If you want to be healthy, you have to make a lifetime commitment to that goal.
The first step is to determine what your weight goals are. Do you want to lose weight, gain weight, or maintain your current weight? Do you want to build muscle or just trim fat? Discuss these goals with your doctor to determine the best route for you. You can also use a personal trainer.
Then determine the amount of calories, carbohydrates, fats, and proteins your body needs every day. You can do this by seeing a doctor, or you can use a number of different sites on the internet. You can also determine how much sugar, salt, potassium, etc. your body needs on a daily basis. This is all determined by your age, height, sex, and level of physical activity.
Once you have determined these basic figures, you should start a food diary. Track everything you eat every day, including water and vitamins. You should also track how much you exercise. This will help you balance your meals throughout the day.
Everyone knows there are foods that are good for you and foods that are bad for you. Foods that are bad for you contain lots of bad fats and calories. The truth is, carbohydrates aren’t bad and fats aren’t bad. In fact, you need both to maintain a healthy diet. You just need to balance how much you eat of each. According to WebMd, about 20-35% of calories should come from fat, less than 10% of that from saturated fats. Approximately 45-65% of calories should come from carbohydrates, and about 10-35% of calories should come from protein.
Try to avoid Trans fat altogether. Nuts and lean means are great sources for healthy fats and protein. For carbohydrates, try eating whole grain. Choose wheat over white breadwhenever you can. Eat plenty of vegetables and fruits. They contain the vitamins and minerals you need. Of course, avoid sweets and empty calories. Empty calories are foods that don’t have any nutritional value beyond calories and fat.
Water is one of the most important parts of your diet. It makes up 55-65% of body weight. Water helps flush out excess salt and nutrients and keeps your body functioning. Since the body can’t store water, you have to drink it to keep your body hydrated.
Reward yourself with treats! After a week of eating healthy and exercising, reward yourself with your favorite dessert or snack. It’s alright to have something unhealthy every once in a while. The important thing is to balance everything you eat.