Unfortunately, sustaining a healthy and active lifestyle is not the easiest thing in the world to achieve. As they like to say – if it was easy, everybody would do it!! Even though we do have great intentions to become the best version of ourselves, life often throws obstacles in the way.
Whether that be:
- A new role in a busy job causing time restraints on food prep.
- A holiday that means eating out three meals a day.
- A family friend over to visit that means skipping the evening gym class.
- Aa social event where you feel obliged to drink alcohol to have a good time while eating all the cakes and pastries that are being handed out.
It happens to us all and can lead to us to falling off track!
Adding to that…
We have an array of opinions and various fad diets being pushed to us by people who want to make money fast. They will say and sell anything to do so. Due to the continuously growing and evolving social media platforms, these messages can seem more convincing than ever with eye catching buzzwords and misleading information that may seem legit with some ‘scientific evidence’.
When you delve into the study however, you will find that the study was carried out on a bunch of rats. You may say rats have quite a few differences from the average human wouldn’t you?
This often results in tonnes of money being spent on unnecessary ‘magic’ pills. Supplements that may actually be doing more harm than good to your body long term.
As well as this, a new ‘trendy’ diet that may work for a few weeks and allow you to lose weight quick may seem great. That is until you reintroduce the food you have been depriving yourself. Often you will end up putting on the weight quicker than you have lost it.
Luckily, I am here to teach you the basics of all things nutrition based on sound scientific evidence which has been backed up from a variety of established researchers.
With a BSc in Public Health Nutrition and a MSc in Sports and Exercise Nutrition, I will also help to further your knowledge on the ins and outs of exercise nutrition. How fuelling you body correctly will improve your energy levels in the gym and help you reach your goals.
Read on for my top 5 tips to sustaining a healthy and active lifestyle.
Tip #1 Drink more water!!
Probably the easiest and most beneficial thing you can do for your body!
Why?
Water makes up 50-70% of your body weight, depending on your body composition (lean body types = higher water content). For this reason, the amount of water required will differ between each individual, but generally aiming for 2-4L / day should suffice. 1-3 Litres a day are lost through urine, faeces, respiration and sweat. In order for the body to function correctly, this needs to be replaced through food and drink to maintain water balance. If you want to have a healthy and active lifestyle, water consumption needs to be on the priority list.
We all know from the tough PT sessions put in here in the gym that exercise is thirsty work. When you exercise, you lose water. Not only through sweating but also as water vapour in the air that you breathe out. This is why it important specially to ensure you are hydrated before exercise.
Dehydration can lead to altered body temperature control, reduced motivation and reduced fatigue. Together, these will make exercise feel much more difficult!
As well as this, losing as little as 2% of your bodies water content can significantly impair many aspects of brain function such as mood, concentration and causing headaches. Drinking enough water may also aid the bowels to perform adequately and relieve symptoms of constipation. Increasing your water intake should also contribute to your weight loss goals.
Not only will sips of water throughout the day increase your satiety, studies also show that it can increase your metabolism. In turn, the number of calories burnt on a daily basis will also increase.
I recommend getting a litre reusable bottle enough and aim to drink it at least 2-3 times throughout the day. You will thank me later!!
Tip #2 – If a supplement is legal – it is probably useless (with a few exceptions)!
One of the best things I have probably learned.
Simple as this – the best way to achieve your fitness goals is through consistent and efficient training combined with optimal nutrition. Yes, there are maybe a few supplements with sound scientific evidence that can be used to improve general health (probiotics, vitamin D, omega-3’s), help with endurance/ recovery (caffeine, carbohydrate drinks, bars and gels, beta-alanine, beetroot juice and bicarbonate) and increase muscle mass (creatine and protein).
Weight loss however simply occurs from a calorie-reduced diet and increased exercise.
Despite this, there is a great variety of supplements promising greater gains and faster methods of weight loss. As I mentioned before, these are promoted by companies. They are often sold by ‘influencers’ who just want to make money fast. They may not have a clue what they are selling.
Sure, a certain diet may work or have you feeling good for a short period of time, however long term they may result in a lack of energy, health consequences, low energy availability and disordered eating.
This is why it is important to consult with the specialists who have your best interests at heart. The aim should be to create a sustainable and realistic approach for you to lose weight and reach your goals. No pill is better than having a variety of colour in your diet! Various fruits/veg will allow your body to produce all the vitamins and minerals required in your body. It would make sense that a healthy and active lifestyle would involve less supplements and more real food wouldn’t it?
At the end of the day if your energy expenditure > energy intake – you will see results!!
Tip #3 – Stop Copying your mate
We are all individuals, we have various likes and dislikes when it comes to hobbies, food preferences and tv serious taste. Our bodies also work differently and require different caloric and water intake and process foods in different ways. This means, just how there is no amount of water intake that suits all, there are no number of calories that suit all to allow us to reach our goals.
Certain foods suit some people, and may not suit others. For example, some people thrive off three cups of coffee in the morning, which may leave somebody else running to the toilet all day.
Same with pre and post exercise nutrition. Some people may find it no bother to exercise straight after a big meal with tonnes of energy and no digestive issues. Others may be more suited to a big meal 2-4 hours pre-workout and a small snack such as a banana or jam on toast up to 20 minutes before a workout begins.
The same can be said when it comes to diet. This brings me back to my point of social media promoting every diet under the sun. Just because you know somebody who lost weight following a certain diet does not mean you should copy them.
At the end of the day the only reason any diet works is because it creates a calorie deficit. So find a way of doing it that suits you!
Tip #4 – Eat your protein!
Boring one, I know – we’ve all heard it before!
If I eat my protein = I will build muscle. Yes, this is true with an effective gym program. There are a lot more benefits from eating protein for every individual than just the big gym junkie who wants to have the biggest muscles in the room.
Protein is the most satiating macronutrient. This means having adequate amounts of it will keep you fuller for longer and refrain you from over eating on other foods which will cause more harm than good.
Think about it this way: if you were starving and I gave you a slice of toast with butter, you could probably have another 5/6 right?
Heck, I’d probably end up at the end of the loaf.
If I gave you a cooked chicken breast though, would you require seconds? Probably not! For this reason, ensuring to fill up your plate with a good protein source will allow you to feel fuller after a meal and refrain you from overeating carbs and fats.
Further, protein makes up part of the structure of every cell and tissue in your body, including:
- Muscle tissue
- Internal organs
- Tendons
- Skin
- Hair
- Nails
On average it contributes to 20% of body weight!!
Protein is also needed for the growth and reformation of new tissue. For tissue repair and for regulating many metabolic pathways. It is also needed to make all the body’s enzymes as well as hormones such as adrenalin and insulin, neurotransmitters and antibodies.
Further, it has a role in:
- Maintaining optimal fluid balance in tissues
- Transporting nutrients in and out of cells
- Carrying oxygen
- Regulating blood clotting
So, the next time you think extra protein is only for big gym junkies only, think again…
Tip #5 Stop making excuses!!
A short and simple one to finish.
Time is going to pass anyways, so why not make it count?
Why wait until Monday, or after holidays, or at the start of a new month?
Living a healthy and active lifestyle can start any day of the week at any time!
Why not put an extra hour in at the beginning of the week to food prep if time restraints leave it difficult in the evenings and causes you to fall off track until the next week?
Find a method that works for you to keep the balance, continue eating the things you enjoy (in moderation of course).
Move your body more and start today!
In Summary
Living a healthy and active lifestyle should be exactly that…a lifestyle. When you make conscious decision to move away from the quick fixes and miracle cures, you will be putting yourself in a great position for long term success.
Embrace the above and start incorporating it in to your day to day and it will not be long before you notice the differences.
You can do it!
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