Long-Term Healthy Lifestyle Behaviors

veggies8jul2015

“Bikini season” is now in full force. I will admit giving into this phenomenon by purchasing a DVD that claims to have your body bikini ready in one week.  Full disclaimer, I do not buy into this marketing ploy, I just happen to be a fan of this fitness person’s exercise regimen   As I sweat through the vigorous workout and listen to her drone on about getting bikini ready, I do wonder how many people actually believe this work out will result in bikini worthy abs.  Realistically, working out for a week will not result in Olympic style abs, but that doesn’t mean you should give up exercise and healthy eating all together.  Establishing long-term healthy lifestyle behaviors will enable you to enjoy food and meet your health & wellness goals.

A few healthy eating tips courtesy of appforhealth:

  • Reduce overall calories to promote fat loss. Excess fat is quickly mobilized from the middle, so you’ll quickly see changes to your mid-section, if you lose just a few pounds.
  • Reduce or eliminate nutrient-poor carbohydrates (read: candy, soda, baked goods). Simple sugars cause rapid rises in blood sugar and have been linked to excess belly fat. To know the 46+ names food manufacturers use for sugars in their product, use this tool. 
  • Keep saturated fat to recommended levels (7-10% of total calories) Again, saturated fat has been shown to be linked to larger waistlines, so eat more poly and monounsaturated fats in place of foods rich in sat fats.
  • Avoid man-made trans fats, which are still in many foods. To tell if a processed food contains trans fats, look for partially-hydrogenated oil in the ingredient list.
  • Eat more whole grains, fruits and vegetables. Diets rich in these foods are consistently associated with smaller waistlines.
  • Enjoy nonfat or lowfat plain Greek yogurt.  Yogurt may help whittle your middle and the beneficial probiotics may help alter your gut bacteria to keep your GI tract healthy.

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