PRO TIPS TO STAY FIT AND HEALTHY
1.Say hello to H2O :
Whether you're heading off to spin class, boot camp, or any other exercise, it's always important to hydrate so you can stay energized and have your best workout. Electrolyte-loaded athletic drinks, though, can be a source of unnecessary calories, so "drinking water is usually fine until you're exercising for more than one hour," says Newgent. At that point, feel free to go for regular Gatorade-type drinks (and their calories), which can give you a beneficial replenishment boost. But worry not if you like a little flavor during your fitness: There are now lower- cal sports drinks available, adds Newgent, so look out for 'em in your grocery aisles.
2.Stock up on these :
While there are heaps of good-for-you foods out there, some key ingredients make it a lot easier to meet your weight-loss goals. Next grocery store run, be sure to place Newgent's top three diet-friendly items in your cart: balsamic vinegar (it adds a pop of low-cal flavor to veggies and salads), in-shell nuts (their protein and fiber keep you satiated), and fat-free plain yogurt (a creamy, comforting source of protein). "Plus, Greek yogurt also works wonders as a natural low-calorie base for dressings and dips—or as a tangier alternative to sour cream," says Newgent. Talk about a multitasker!
3. Foods That Make You Feel Bad:
There are certain foods that will leave you feeling bad. If so, cut back or cut them out completely. If there is a certain food that leaves you feeling sluggish, tired, hungry or something else that you don’t want to feel, then don’t eat it.
If I eat a lot of carbs in the morning, I feel lethargic and sleepy. And a big breakfast tends to make me hungrier than eating nothing at all. Which is why I eat most of my carbs towards the end of the day.
4.How much our body needs Protein?
The Recommended Dietary Allowance (RDA) according to health organizations like the World Health Organization (WHO) is 0.8 to 1gm per kilo of your body weight. For example, an 80-kilo male will require 64 to 80 grams of protein per day to complete his RDA.
Lose Fat While Preserving Lean Body Mass
In these cases, studies have shown that higher protein intakes are associated with higher satiety, adherence to the diet, fat loss, and greater diet satisfaction compared to lower protein diets. When your goal is to lose fat, protein dosages between 1.8 and 2.4 grams per kilo of body weight have shown to have better results compared to doses lower than these. For the 80-kilo dude, this will translate to 145 to 190 grams of protein per day.
To gain muscle, studies have shown that lower protein dosages compared to the fat loss protein dosage are enough to build on muscle. When your goal is to build muscle, protein in the range of 1.4 to 1.8 grams per kilogram of body weight will do the job.The 80-kilo dude will need 110 to 145 grams of protein to build muscle.
For building muscle, you need to eat excess calories and having a relatively higher protein intake can defeat the purpose as the satiety factor may in turn make you eat lesser calories, which can be a hindrance to gaining muscle or any weight. To summarize the article and give takeaway points regarding protein intake, here are the ranges to aim for:
General health- 0.8 to 1 gram per kilogram of your body weight.
Lose fat and preserve muscle - 1.8 to 2.4 grams per kilogram of your body weight.
Gain muscle - 1.4 to 1.8 grams per kilogram of your body weight.
5. You should know when to weight:
You've been following your diet for a whole week. Weigh to go! Now it's time to start tracking your progress (and make sure pesky pounds don't find their way back on). "It's best to step on the scale in the morning before eating or drinking—and prior to plunging into your daily activities," says Newgent. For the most reliable number, be sure to check your poundage at a consistent time, whether daily or weekly.