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How to Start and Maintain a Healthy New You

Date: Dec 15, 2014    By: Genesis Fitness

The following 10 tips will help you stay focused and confident in maintaining your fitness and continue in your pursuit of good health.

1 Exercise at least one hour per day everyday:
Most of us live very sedentary lifestyles, sitting at work, in the car and in front of the TV. Dedicate one hour per day – everyday – to exercise, be it intense circuit training, jogging, yoga or a light walk with friends. By making this commitment it will be more difficult to
make excuses.

2 Drink enough water every day:
We all know that we are meant to consume 2L of water per day (plus extra if you are exercising). The body often recognizes dehydration as hunger. Stay on top of your game and get in the habit of drinking water before you are thirsty.

3 Remember 2,5 & 7
Count these numbers off everyday! 2 pieces of fruit, 5 serves of vegies, 7 days a week. Fruit and veg are not only packed full of vitamins and minerals, they are also low in calories and high in fibre. This combination is rare as they fill you up but won’t fill you out. By eating the recommended number of serves of fruit and veg every day, you’ll find you don’t have time to think about
unhealthy snacks.

4 Consider every food that passes your lips
We often eat food simply because it’s there. A handful of nuts, a biscuit as you prepare a cup of tea. Before you slip anything in your
mouth, think to yourself, “Do I need this?”and “Am I hungry?”

5 Don’t eat if you are not at a table with a plate and a chair
This point follows on from point 4. Mindless eating is one of the biggest contributors to weight gain as you often don’t even realise you are doing it. Count the mindful three: table, plate and chair, before you put anything in your mouth. Avoid eating in the car, in front of the TV or computer or while you are cooking. Those extra calories all add up.

6 Don’t be afraid to say no
In this world there are two types of people: those trying to lose weight, and those trying to sabotage those trying to lose weight.
Learn to say no to the feeders of this world. The first few times may be difficult, but it will get easier!

7 Plan your meals
You will be more likely to eat healthy food if you have pre-planned your meals and snacks. There will be no excuses and no emergency take-out purchases.

8 Limit alcohol intake
Alcohol affects your weight twofold. Firstly, it is often high in calories and secondly, it reduces the body’s ability to burn fat. This fat-burning process is effected by fi rst being utilized as the primary energy source and then reducing your body’s ability to break
down fat that is already there. If you want to drink, limit alcohol to one or two drinks on weekends.

9 Listen to your body
As you embark on a fitter, healthier version of yourself, be sure to listen to your body. If you are exhausted from your exercise regime, enjoy a rest day and treat yourself to a massage. If you are hungry on a calorie-controlled diet, add an extra piece of fruit and some nuts. Your body knows what it needs, so don’t fight it.

10 Get plenty of sleep
Sleep and weight loss are intrinsically linked. If you are lacking sleep, your body is unable to operate optimally and is unable to metabolize foods efficiently. Couple this with altered hormone levels, which affect our appetite, and sleep deprivation can seriously impact your weight loss efforts.

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