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When you’re new to the fitness life, you may suddenly notice that you may not know where to begin, although you’re mentally ready.

 

It can be intimidating to some people, exciting to others, and interesting to a few. But I can keep it simple for you!  With a new approach to fitness, it is good and also logical to begin with the diet and nutrition aspect first. Why is diet and nutrition a good focus when beginning a new workout program ?  The following two reasons are why:

 

1. To change your health and how you look, realize that you are going to be using "physical sources to create physical changes". The physical sources are food. Food has nutrients that help provide energy that help to make physical changes to your body; food changes how you look.

 

2. It is good to ensure that your body recovers from exercise, that your mood is peaceful, and you’re physically                  energized, with a balanced diet containing healthy portions, measurable calories, and food varieties that lead to consistent paths of good health results.

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What does a healthy eating plan include without too much thinking?

 

A healthy eating plan includes the following: 

 

• Vegetables

• Fruits

• Whole Grains

• *Meat & Poultry  (Denser protein substances compared to vegetables)

• Fat-free products can be beneficial to your diet

• Low-fat products can be beneficial to your diet

 

*Meat & poultry offers a denser source of protein compared to vegetables. Sources of meat and poultry proteins includes packages labeled lean meats (cattle meats), poultry (birds/fowls), fish, and eggs.

 

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What should commonly be monitored in a healthy eating plan?

 

Healthy eating plans should be monitored for the mentioned substances below found in food. These substances should be carefully monitored and controlled when added to your diet because they can lead to future health problems and undesired effects when over-consumed. The food substances that should be monitored include: 

 

• Saturated fats

• Trans fats

• Sodium 

• Sugars

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Why else should nutrition and diet be a focus for a fresh fitness start or exercise program changes?  

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When a person desires to modify their weight or mood, it is good to monitor the calorie intake from a variety of foods. This means that…

 

1. if I want to lose weight, maybe I should reduce the number of calories that I drink from certain beverages or eat from certain foods.

 

2. if I want to gain weight, including muscle, maybe I should increase the calories that I drink from certain beverages or eat from certain foods.

 

3. if I want to have more energy, maybe I should increase the calories that I drink from certain beverages or eat from certain foods. 

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4. if I want to have less energy, maybe I should decrease the calories that I drink from certain beverages or eat from certain foods. 

 

Diet or nutrition plans are designed to help you stay organized, consistent towards your health goals, and can remove the unpredictability of what to eat, helping you plan your diet better. IT IS REALLY THIS SIMPLE!!! 

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How do calories and fitness results work for weight loss?

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If you have a calorie plan already or found one on the internet, health professionals may generally recommend the following efforts to reach certain fitness goals:

 

WITHOUT planned exercise, women can...

follow eating plans that contain1,500 total daily calories to help lose weight slowly and safely with normal physical activity (walking around at work, class shifting in college, or walking longer paths when out shopping).

 

WITH planned exercise, both men and women can... 

follow eating plans that contain 1,500–1,800 total daily calories to lose weight considerably quick.

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THIS IS WORTH A TRY IF YOU ARE STRUGGLING WITH WEIGHTLOSS ON A DIET PLAN!

 

To defeat stubborn body fat and possibly lose 1–1 ½ pounds per week, your calculated daily intake should be reduced between 500 to 750 calories, in addition to performing rigorous exercise (4-5 times per week consisting of cardio, resistance training, and/or HIIT sessions). 

 

Perform your rigorous exercises NO LONGER than 45-minutes per exercise session with a balanced diet plan that ensures positive energy and mood.

 

Proper hydration and a balanced diet is CRUCIAL for weightloss results . It is important to know that you won’t be able to lose much more weight after you lose a lot over time because your body wants you to be healthy! At this point, you may want to reduce your exercise intensity and try other forms of exercise to see if additional weight can be lost.

 

[ Remember that it MAY NOT BE necessary for you to lose additional weight, and may be a good time to maintain your health normally]. 

 

IMPORTANT NOTE: Very low calorie diets of fewer than 800 calories per day OR not eating just to lose weight  SHOULD NOT be used unless you are being monitored by your doctor, who likely will not make such a low calorie recommendation.