Healthy Living

A healthy lifestyle and weight loss can only be achieved with a well rounded diet and regular exercise. Of course every person is different and weight loss will differ in amounts and times for each person, but, following some basic guidelines can be the key to a healthier life style, greater general well being, increased energy levels and weight loss, in fact the latest research is using exercise as a cure for depression. So now that the main benefits of improving our diet and daily exercise, but how should you start making changes in our lifestyle to enjoy these benefits? Well it's really simple, and you don't have to start training like an Olympic athlete either.

The two areas that you must be made aware of are diet and exercise. I will give a brief and general guideline for both of these areas, however you must be aware that these are general, and for the most effective results a personalised program is needed.

Diet

Most people are aware of the importance of their diets these days, however there are also lots of people trying to make money with ''the latest and greatest'' diet, and it should be remembered that the intentions of some these people are only to make money and not your welfare. Of course I am speaking generally, and there may be many effective methods out there. It would be a full time profession keeping up to date with every diet on the market. However I can tell you, free of charge, the basic principles to a well rounded diet for weight loss.

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The term "balanced diet" has become one of those health mantras that you constantly hear, but which no one ever really stops to explain. What it really means is a diet that includes a combination of several different food types. These food types include grains and pulses, fresh fruit and veg, meat, dairy products, and fats and oils.

But how much of these different foods should you have? Critical to the idea of a balanced diet is including food in the right proportions, because the aim is to get all the nutrients your body needs while maintaining a healthy weight. The US government provides a basic idea of what nutrients we need at www.nal.usda.gov/fnic/dga/dguide95.html. (These are guidelines for Americans but we Brits aren't much different!)

So instead of thinking of roughly equal measures of everything, there should be a lot of some foods and just a little of others. For example, some fats or oils are important in the diet for various reasons, from absorption of fat-soluble vitamins to providing children with energy. But you only need a small amount of fats and oils compared to a food type such as fruit and vegetables, of which you should have at least 5 servings a day.

The idea of a food pyramid is used to look at these proportions.

Take a look at a food pyramid:-

Foods at the top of the pyramid - fats, oils and sweets - should be included sparingly, while those in the middle (such as protein-rich foods, and dairy foods) are needed in moderate amounts. Take care that these protein sources don't bring a lot of fat with them, so trim fat off meat, skin off chicken. Think about how foods are cooked too - meat fried or in breadcrumbs adds extra fat to the equation. Milk and dairy produce form a section in this part of the pyramid - 2-3 servings a day are needed - for some fun ideas on milk, try the Why Milk site at

Fresh fruit and vegetables take a major slice of the pyramid. Low in fat, calories and salt, they are an excellent source of vitamins, minerals and fibre. Most of us simply don't eat enough to meet the recommendation of 3 to 5 servings of vegetables and 2-4 of fruit. If a minimum of 5 servings of fruit and veg seems a tall order, check out the "Dole 5 a day" website for some great ideas and information at

The base of the pyramid represents great heaps of grains. These carbohydrate-rich foods, such as bread, pasta, cereal and rice, provide long term energy and should be the basis of our diet - aim for 6-11 servings a day.

Don't forget what you are trying to achieve:

• A variety of foods
• Plenty of grains, veg and fruits
• Low fat intake, especially saturated fats
• Moderate intake of sugar
• Moderate salt intake
• Keep a lid on alcohol intake
• Another important balance for your diet is to match food intake with physical activity

Exercise

Preparing to Exercise No matter at what age you begin to exercise, or how long you may have been inactive, proper exercise will always improve your physical condition. It is important to begin any exercise program slowly and build up gradually. Remember, it may take several months to attain the minimal levels of physical fitness. Some people will take less time, others more.

Before beginning an exercise program, have a physical examination and discuss the program with your doctor. In addition, if your mobility is limited as a result of a chronic or disabling condition, be sure to review these exercises with your doctor. Keep in mind your level of ability and endurance so that you don't risk discomfort or injury. If you experience pain while exercising, stop that particular movement and ask your doctor about it on your next visit.

Stick with it, and you will see results!

Warming Up

Preparing the body for exercise is important for people at any age and all fitness levels. A warm-up period should begin with slow, rhythmic activities such as walking or jogging in place.

Gradually increase the intensity until your pulse rate, respiration rate and body temperature are elevated, which is usually about the time that you break a light sweat. It also is advisable to do some easy stretching exercises before moving on to the strength and endurance activities.

Effective Exercising

Once you begin your daily exercise routine, keep these points in mind to get the best results:

• Always drink water before, during and after your exercise session.
• Make exercising a part of your daily routine. You may want to set a regular time to exercise each day and invite a friend to join you.
• Start gradually, about 5 to 10 minutes at first.
• Increase the amount of exercise each day, up to about 30 to 60 minutes. Breathe deeply and evenly during and between exercises. Don't hold your breath.
• Breathe deeply and evenly during and between exercises. Don't hold your breath. Rest whenever it is necessary.
• Keep a daily written record of your progress.
• Exercise to lively music, TV, or with friends for added enjoyment.

Cool Down

If you have been participating in vigorous physical activity, it is extremely important not to stop suddenly. Abrupt stopping interferes with the return of the blood to the heart and may result in dizziness or fainting. Simply reduce the intensity of the exercise gradually and end with a few slow stretches from the section on stretching.

I hope that I have managed to give you a better understanding of diet and exercise, and given you the basics in implementing a healthier lifestyle.

Written by Anthony Sitar.

B. App. Sci. Human Movement. CSU Australia

Registered Fitness Instructor and Person Trainer.