Habits for Healthy Individuals

ByKrystie Millward

It's that time of year again, when everyone joins the gym, exercises excessively, starts some sort of diet and skips meals just so they can look great on their summer vacation. By doing this quick fix, you may lose fat but it will come back just as quick as it fell off. It is a quick fix that is just not maintainable. Wouldn't you like to know a few tips from the people who look great throughout the year and seem do to it effortlessly? Well read on and you too can be one of them.

Tip 1 Eat Breakfast
Breakfast kick starts your metabolism for the day resulting in fat loss. A good nutritious breakfast also provides you with energy and reduces the sweet cravings throughout the morning.

A good breakfast would include an omelet with spinach and cheese; bacon and eggs or for the lighter meal full fat yoghurt with berries and nuts

Tip 2 Resistance Training
It is thought that jumping on a treadmill for 40 minutes is the ideal fat burning exercise. Well I am here to tell you that this is just not the case. Lift some weights - yes that is you too ladies, at least three times per week. Lifting weights increases your metabolism so you burn fat after you have finished exercising. When you lift heavy, you recruit more muscles and muscle burns fat. Don't worry about getting 'bulky' ladies as you do not have enough testosterone. Think toned! If you do not know what you are doing then ask a member of staff or better still, hire a personal trainer.

Tip 3 Snacks
If you are hungry and are no where near a healthy shop, you are more than likely to pick up a bag of crisps or sandwich. This is not going to help with your fat loss goal. Always carry a bag of natural, unsalted nuts with you along with a piece of fruit. This will tide you over until you come across healthy options.

Tip 4 Abide by the 80/20 rule
Even lean, healthy people eat treats now and then. If you eat correctly 80 per cent of the time, then the other 20 per cent of the time you can get away with treating yourself to a dessert or what ever you desire.

Tip 5 Eat protein, carbohydrates and fat with every meal
Protein such as meat, fish and eggs are the building blocks for lean muscle tissue and will keep you fuller for longer after your meal. Carbohydrates in the form of vegetables and fruit (not pasta, rice and bread) will provide you with your vitamins, minerals and fibre and good fats such as butter, olive oil, coconut oil, avocados and nuts will assist with vital organ function and also keep you feeling fuller for longer and reduce sugar cravings.

So now you have it, five tips the healthy and fit follow to keep them well healthy and fit. Implement these into your daily life and you too can see your body fat decrease and your health skyrocket.

Results Personal Training North London are specialist in Fat Loss, using a holistic approach to diet and exercise. Results have helped thousands of individuals gain health, confidence and the body of their dreams

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The Top 3 Causes of Workplace Weight Gain and What To Do About Them

1. Stress

Stress is a serious health problem and contributes to several health ailments. When people are stressed out, they tend to eat unhealthy foods. These foods are sometimes referred to as "comfort foods." The pleasure associated with eating these foods, creates an illusion that these foods are solving the problem (which they do not). Comfort foods do nothing more than momentarily distract your attention from the stressful situation.

Remedy
• Get a new job, I know that this is easier said than done. However, for many people this may be the most viable option, especially when you health depends on it.
• If getting a new job is not an immediate option, then you must learn how to manage the stress. First you have to refuse to allow the job to dictate the circumstances of your life. You have to set the tone. Leave work at work, do not bring it or the stress home. Identify that root cause of the stress and possible solutions. Make a decision to do your best and let the rest go. While your job may be important to your financial well being, it is not as important as your health or personal well being.

2. Eating Out
Eating out is one of the biggest contributors to the obesity epidemic. The food tastes good, is fast and convenient. These foods are even more appealing when you have a limited amount of time to eat, like a lunch break. There may also be times when you leave work tired and the last thing you feel like doing is going home to cook. While fast foods are convenient, these foods are full of calories, fat and sodium. There is nothing wrong with eating out. However, eating out should be an occasional treat, not a regular occurrence.

Remedy
• Start bringing your meals to work. In doing so, you have greater control over what you eat. This allows you to plan out well balanced meals and save money at the same time. Take the time to prepare healthy meals on a regular basis. Do not allow your work schedule dictate what you choose to eat. You have to make your health a priority and if that means cutting back on your hours at the office, do it!
• Another option is to identify the healthy eating establishments in your area. If you do decide to treat yourself to lunch, go to one of these places. You will get the satisfaction of eating something different, but not with all the guilt.

3. Potlucks and Company Sponsored Meals
Potlucks and Company Sponsored Meals tend to be fun and are intended to boost moral. While this is fine, they can also be a great source of temptation. You will find an assortment of fried and sugary foods on display. You may feel like you have not other choice but to indulge, but that is not true.

Remedy
• If there is a potluck going on, bring a healthy dish and encourage others to do the same. However, there are times when you may not have any say in what is on the menu. In those cases, you have to go in with a game plan. Avoid the high carb/high fat side dishes like macaroni and cheese and potato salad. Instead opt for vegetables. Skip the punch and get water or a diet drink instead. Finally, skip the dessert table.

Workplace weight gain is a serious issue. Surely it is not intentional, but it is easy to get trapped in an unhealthy routine. Be mindful of these traps and take the necessary steps to avoid them. Your health depends on it.

Shimeka Williams is a child of God, a wife, a dog owner and the owner of Fit Fruitz Born and raised in Norfolk, VA, Shimeka earned a BS in Business Administration from Virginia Commonwealth University. In 2009, she was called to help people live healthier lives. In 2011, she established Fit Fruitz which focuses on healthy living for Christian woman. For more information about Shimeka Williams and Fit Fruitz, please visit http://www.fitfruitz.com.

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How To Get Rid Of A Muffin Top Stomach

ByCindy Sebert

When I first started really working out in March of this year, I wanted to know more than . My whole body was a mess, and I was about 40 pounds overweight. I struggled with overeating and making excuses for not exercising only to find that I was only kidding myself.

For the past ten years I have been sitting behind a desk. I managed to pack on the pounds by eating a lot of high fat meals made on the run while I worked. I didn't bother to exercise and ended up making a lot of excuses for myself. In March of this year, I got tired of looking at my reflection in the mirror. I didn't look like myself, and because I watched the years go by without really enjoying my life, I became depressed. I also made up my mind to do something about my weight.

One of the first things I did to start losing weight was to buy a treadmill. I bought one that I could use to listen to my music. I like being able to plug in my iPod and go. I also found that because I do work all day, I was able to workout at around midnight most every night. I started alternating between walking and jogging to start getting rid of this muffin top stomach. My cardio plan is to walk and run on my treadmill five to six times a week for three to five miles at a time.

I also added weight resistance training to my exercise routine. I started with the bands, and stretching. I also lift light weights to tone my arms. I will spend about 2 days a week working with pilates or yoga as I like the way these exercises tend to lengthen my muscles.

Finally, I realized that my diet was not working for me. I began to change what I ate. I stick with whole grains, fresh fruits and vegetables and lean proteins. I never skip breakfast, and I eat 3 to 4 small meals throughout the day to stave off hunger. I also eat when I start to get hungry. I will snack on fresh fruit, yogurt, energy bars, or have a fruit smoothie. This diet has also done wonders for my skin and my waistline.

So, if you are wondering about , stop wondering and start taking action. By creating an exercise plan that you can stick to, you will set yourself up for success. Some of my other tips for weight loss include never skipping breakfast, and eating a low fat, low calorie diet. If you follow a plan that you can do consistently, I promise, you will see results.

Click Here To Learn More Of My Weight Loss Secrets And Discover How To: Get Rid Of Muffin Top

Learn All Of My Weight Loss Tips: http://get-rid-of-muffin-top.blogspot.com/

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