10 Ways to Enhance or Begin your Fitness Program

by Sam Malone


Maintaining or losing weight is tough to do, particularly in the environment that we live in now. People often get asked how to lose weight, what exercises to perform? The answer is it's not so much about how you work out, its about how you live and try to reach a level of fitness. Your goal should not be a certain dress size, but rather a strong fitness base. You are more likely to reach your goals by understanding that fitness is more about health rather than conceit.

10 points to remember when start training:

Have more fruit:

Having at least 3 fruit servings/day (whole fruit, not juice) is more satisfying than juice. It contains fiber and takes longer to eat. Fiber decreases the number of calories your body absorbs. It can also help with satiety and bowel movement.

Have a healthy breakfast:

You have most likely gone at least eight hours without eating. By the time you've woken up in the morning. Naturally, you need fuel. Skipping breakfast could result in as much as a 40% drop in your fundamental metabolic rate. Even exercises may not make up for this slump in metabolism. So what constitutes a healthy breakfast? Try having at least 2 to 3 different foods. Include all foods which are good sources of complex carbohydrates and protein. For example, whole grain cereal with skim milk and sliced fruit form an excellent breakfast.

Eat more veggies:

Vegetables are very low in calories. Non-starchy vegetables have only 25 calories per serving. About a 1/2 of a cup of starchy vegetables contain about 80 calories per serving. Both of them are equally rich in vitamins, minerals, fiber and phytonutrients. So, make it a point to have at least 4 vegetable servings/day (1 cup raw, 1/2 cup cooked = 1 serving).

Drink more water:

Drinking lots of will increase your ability to process the food you eat. It will also help keep your core temperature down during workouts. This reduces your perceived exertion and keeps you from confusing thirst with hunger. The ideal is to drink at least 64 ounces of water so that your urine turns from pale yellow to clear. Further, drinking cold water actually helps you burn calories as your body has to bring the water's cold temperature down. In the process you actually expend calories.

Desert the desserts:

Have them less than once/day and limit the serving to 200 calories or less. There's nothing wrong with having desserts, sweets and snack foods once in awhile, but most of us ten to overdo this with no thought to their consequences. By giving to the urge for tempting foods less often, you automatically reduce your cravings and cut calorie intake. If you still yearn for such foodstuffs, then make it a point to eat just reasonable portions.

Exercise more:

Do more workouts than before you started trying to lose weight. Just because you are dieting, don't expect the same amount of exercise to get you better results. You could lose weight by dropping calories and increasing exercise. If those 5 miles becomes 8 or 15 or 10 every week your results will definitely come faster with superior fitness.

Avoid snacking between meals:

How much time passes between meals? Do you really need those extra snacks to get through the day? Most snacking between meals is in the form of absent-minded eating at the computer, with friends or in front of the TV. By avoiding mid-meal snacking, you can cut calories, and spend your day feeling like you managed your eating well. In the bargain, you will increase the chances of having better, fuller meals.

Avoid partially hydrogenated or hydrogenated foodstuffs:

This includes almost all deep-fried foods. Their fats have been distorted so much, they only cause negative reactions in the system such as undesirable cholesterol levels and gastro-intestinal cancers. Most foods that contain these types of fats are usually highly processed, low in fiber, high in calories and low in nutrition. Following this tip will greatly enhance your ability to eat healthier, less processed lower calorie food choices, thereby reducing caloric intake.

Avoid over-stuffing yourself:

Do we eat to live or do we live to eat - that is the question. If you pay attention to your hunger and satiety signals, you wouldn't have to count those calories. Don't let yourself to go hungry. Pick healthy foods and eat slowly. In fact, you should eat to the point you are comfortably full, rather than guilt-ridden and incapable of movement.

Avoid drinks (you know what we mean) as much as possible:

Alcohol adds calories, increases the taste of food and raises your chances of eating more or making poorer choices. Most people tend to negate the calorie deficit that they have been working on all week by just one night of drinking. You don't have to go on the wagon to get results. However think twice before you pick up that glass. If you must drink, do so in moderation.


Warning: The reader of this article should exercise all precautionary measures while following instructions on the home remedies from this article. Avoid using any of these products if you are allergic to it. The responsibility lies with the reader and not with the site or the writer.
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