7 Tips to Keep Fit, Lean & Motivated
Too many people have failed too many times at losing weight. What is the secret ingredient, beyond calorie reduction and a change in diet?
It’s really as simple as it gets! The secret to losing weight is...
New research by Oregon Health & Science University scientists reveals that simply reducing caloric intake is not sufficient to promote significant weight loss.
If you want to lose weight, the best way is to increase your metabolism. Diet is not enough! Starvation is fairly inefficient too – the body then goes into conservation mode, which minimizes fat loss. What usually follows is binge eating out of desperate hunger. The additional calories are then converted into even more fat. Not recommended. This is why the majority of diets fail, and this supports a massive industry.
The formula is simple – what we EAT is our energy INTAKE (calories). What we CONSUME for maintaining life, digestion and all metabolic functions (anabolism and catabolism) is referred to as our METABOLISM. Energy IN versus ENERGY CONSUMED is the net result – i.e. what we currently look like.
Calories are how we measure the energy in the food we eat and the energy our body uses. The recommended calories per day for a normal healthy adult are: 2,000 Calories for Women; 2,500 Calories for Men.
Everything requires energy. Even simply maintaining your posture burns calories. The body is constantly burning the energy produced by respiration to maintain life, and all the associated metabolic processes. The average person requires 20% of their energy for brain functions, and the rest is mostly used to maintain the metabolism of the muscles, organs and tissues.
The best way to burn more calories is to build muscle through resistance training. For each pound of muscle that you gain, you burn approximately 50-70 calories in addition per day (5 pounds of muscle gain equates to burning 250-350 calories a day!) That’s fantastic motivation to start a workout program. With that in mind here are 7 tips to keep fit, lean and motivated!
1. Move. Keep moving as much as you can whenever you can.
Some ideas: Take the stairs instead of the elevator. Speed-walk instead of ambling along chatting on your phone. Have rigorous sex instead of slow sex. For workout ideas, check out Body Rock TV. If this doesn’t inspire you into action, nothing will!
2. Avoid all sugar and ‘hidden’ sugars like high-fructose corn syrup.
Instead of sugar-laden, over-processed hot chocolate, invest in raw cacao – available in your nearest health store or online – an amazing food source of muscle-relaxing magnesium and antioxidants for muscle recovery.
3. Keep your immune system in great health.
The two primary culprits I come across for suppressed immune function, are fatigue and stress. Get plenty of rest and relaxation, and listen to your body. If you’re going to use supplements, Maca is my number one superfood. My favorite immune herbs are Echinacea and Olive leaf extract. Also Andrographis is awesome if you feel a cold coming on. Bee pollen and zinc are worth considering, as well.
4. Keep meal portions small especially if they’re cooked.
If you do eat cooked food, eat it with raw food - as cooked food alone leads to a reactive immune response. Combining raw and cooked is the solution. Keep your blood sugar levels consistent throughout the day via regular nutrient-rich snacks and meals. My favorites are raw nuts and berries, especially delicious with a dab of organic yogurt.
5. Find a great personal trainer and yoga instructor to keep you consistent.
Commit to regular training and classes at least twice a week. For your workouts, make sure you work out intensely with short bursts of energy, and lots of sweat. For yoga, stay consistent and you’ll get results!
6. Visit a sauna regularly!
I love it! It gives you a great sweat if you’re not sweating enough already - stimulates the lymphatic and immune systems – promotes great detox!
Lastly don’t forget to scrub! Shower immediately after your workout and cover up for your trip home. Sweat breeds nasty bacteria and leaves you feeling stale. Skin brushing is a great way to stimulate detox and get rid of the bacteria build-up.
Ready to learn more about how to unlock the power of food to heal your body, prevent disease & achieve optimal health? Register now for our FREE Functional Nutrition Webinar with Kelly LeVeque.