Ever dreamt of getting a flat belly or achieving your ideal weight? Do you have clothes at home from years ago that you can no longer fit in but secretly hope to wear again once you shed some weight? Or you are simply craving for a healthier lifestyle so you don’t feel tired all the time anymore?
Whatever your reason is, it is always great when you decide to embrace a healthier lifestyle for your physical as well as mental wellbeing. The earlier you get started on this, the more benefits you’ll reap in your golden days further down the road. And if you’re worried about starting too late, don’t be! Better late than never!
Your diet and nutrition are the foundation of your healthy lifestyle. What you eat matters more than how much exercise you do. Especially when it comes to losing weight. When you get your nutrition right, it gives a long lasting and sustainable effect to your health.
Before you embark on any diet plan, it is best to equip yourself with some basic information on your nutrition needs. A woman’s needs differ from a man’s. For example, women require fewer calories in their diet than men. Women’s nutritional requirements also vary throughout their lives due to hormonal changes that occur during different stages of life due to menstruation, pregnancy, childbirth and menopause. If you are an expecting mother, you would need more nutrients like calcium, protein and folic acid to support your baby’s development. Subsequently when you are breastfeeding, you would need to drink more water and eat more healthy food.
While you might need to make some adjustments as you embark on different stages of your life. Here’s a quick guide on eating and exercising your way to a healthier lifestyle.
Avoid unhealthy stuff
Let’s start with something simple – avoid fast food, junk food and unhealthy snack. Stay away from processed food, carbonated drinks, and sugary delights. Out of sight, out of mind is the way to go here.
The next time you’re having your meal, remember to fill up at least ¾ of your plate with colourful vegetables and beans instead. A balanced diet is key to achieving the body of your dreams.
Calcium for your bones
Eat up the cheese, milk and yoghurt! These are great sources for calcium! Calcium is not only good for your bones but it is also needed to regulate your heart rate and ensure that your nervous system is functioning properly. When your body is deprived of calcium, it can lead to weakened bones and osteoporosis as your body will take calcium from your bones instead.
Feast on fibre
Leafy greens and beans are fibre-rich food that should be part of your dietary intake. High fibre food helps to prevent your blood sugar from rising quickly and lowers LDL cholesterol. While you might think that eating green leafy vegetables would leave you hungry, on the contrary, high fibre food could actually replace your pasta and still satiate your hunger.
Feast on fibre
Women need more than twice the amount of iron as compared to men. This is simply due to the loss of blood women experience during menstruation. To make up for the loss of iron during menstruation, eat your legumes, nuts and leafy vegetables. Women are more susceptible to anaemia because of this – which in turn can make you feel weak and exhausted after exercising of any physical activity. Not to mention that iron deficiency can also cause depression and mood swings.
Feast on fibre
The metabolism rate for women slows down after 25. Your basal metabolic rate is reduced by about 1% - 2% per decade. This also means that your calorie burning ability goes down. While you might panic as you read this, cutting down on calories and carbohydrates is a bad idea as your brain still needs calories and carbohydrates to keep your body and brain working! Just remember to reduce your calories intakes and avoid refined carbs. There are plenty of apps to help you track your food intake.
Here’s an extra tip: If you’re worried about those extra inches around your waist and belly, take a tablespoon of apple cider vinegar as it’s been proven to help with losing weight. Plus, it also helps to stabilise your blood sugar levels.
p/s: Find a grocery store near you at cari@unifi to stock up on your fresh fruits and vegetables here!
Keep an active lifestyle
The technology that surrounds us make it too easy to lead a sedentary life so be sure to remind yourself to exercise. Exercising just 30 minutes or walking 10,000 steps a day will not only help you to lose weight, it can also lower risk of heart diseases and strengthen your immune system (particularly important as we fight Covid-19). Moreover, increasing your physical activity is an effective tool in helping you to maintain your body weight as your metabolism rate decreases over time. Pick up some cardio workout to burn your fats and build your muscles.
Here are some simple exercises you can do at home:
You can also opt to follow many of the available workout videos out there. But if you’re looking for a fitness instructor to help your journey, or thinking of picking up muay thai as part of your fitness plan, check out Coach Qin of Iron Tribe here.
Plus, exercising is also a great way to manage stress!
These are just the tip of the iceberg. For a more personalised and professional advice, it is recommended that you consult health professionals for your diet. You can find Klinik Medivironhere at cari@unifi to engage their services.
We hope you will achieve your ideal body soon!