Nowadays, people are becoming more aware of the importance of fitness, but often have a skewed approach to diet. You might run 20 or 30 miles every morning and then end the day with fast food, or be strict about your diet for most of the week and then have cheat days. These are troubling food and exercise habits. Here are some tips to make your fitness and diet choices more realistic.
Social media has popularized the term “skinny fat,” referring to people who look slim but have high amounts of body fat. This dangerous fat is due to high-carb, salty, and sugary processed foods and carries the same health risks as obesity. It can cause atherosclerosis, which affects blood circulation and can lead to strokes and heart attacks.
To lose weight, you need to burn more calories than you consume. Rigorous exercises won’t offset empty calories from sodas and processed foods. Eating right throughout the day is essential. You don’t have to give up your favorite foods entirely, just moderate your intake. If you work out, pay attention to what you eat before, during, and after your sessions.
Before working out, experts suggest eating carbohydrates and protein to keep your energy up. During your workout, you generally don’t need snacks. However, for endurance exercises, you need to fuel up mid-workout to delay fatigue and boost performance. After a workout, consume carbs and protein to help your body build and protect muscle and replenish glycogen in your muscles.
Recovery snacks should have 100-300 calories. For weight loss seekers, small snacks with about 10g of protein and 20-30g of carbs are ideal. After tough endurance or cardio exercises, add more protein to your meal. Besides snacks, ensure a balanced meal within 2 hours of working out.
A well-nourished body and mind need a variety of essential nutrients. A balanced diet includes proteins (12-20%), fats (30%), and carbs (50-60%) to maintain a healthy weight. Aim for 130g of whole grains, legumes, and vegetables for carbs; 0.8g per kg of body weight of chickpeas, dairy products, and lean meats for fats; and 30% from fatty fish, seeds, and nuts for proteins. A varied diet helps prevent chronic diseases, improve digestion, maintain a healthy weight, and boost vitality. A healthy diet supports your system, even without a specific fitness regime or exercise routine.