General guidance on good eating
- Variety – eat as many different things as possible. (Eat foods from each of the major food groups: dairy, meat, vegetable, fruit and grain every day)
- Often – eat little and often, this actually helps to burn calories and keep your metabolism going.
- Always eat breakfast, lunch and an evening meal.
- Graze between main meals on fruit, nuts, raw vegetables and low fat cereal bars.
- Eat starchy carbohydrate foods, less fat, sugar and salt.
- Eat some carbohydrate immediately after training (a banana or tuna sandwich).
Lose weight
Finally, to lose weight you simply need to burn more calories than you consume. As rough guide: women should eat about 1500 calories, men 2500 a day. Regular exercise will demand more calories, so keeping your calorie intake the same but increasing your exercise level should lead to a loss of weight. Be careful to maintain a healthy balanced diet, if you eat unwisely or eat too little you will not be able to exercise effectively and will impact your immune system, making yourself ill.
2lb. of body fat equates to about 3000kcalaries and a sensible weight loss is about 2lbs a week, so reducing your daily intake by about 300kc and doing 30 minutes of exercise a day will result in a slimmer more toned and fitta you.
One note of caution, exercise will result in more muscle mass, which is heavier than fat but looks a lot better!
Breakfast really is the number one meal of the day, find out more…
