Formulating the Best Mix of Good Nutrition and Good Exercise For Your Body

Let’s face it – most of have strived at one point in time to attain the ‘perfect’ body shape. How did that turn out for you?

If you’re like millions of North Americans who have attempted to lose weight and keep it off for good, chances are you probably fell off the wagon and haven’t dared to get back on out of fearing failure.

That’s okay, we don’t blame you.

With the surging popularity of fad diets, cardio equipment promising instant results and a variety of diet supplements on the market to make your head spin, it’s no wonder so many of us are feeling overwhelmed with our options and are unsure of where to start on the road to health and wellness.

The truth of the matter is that there isn’t one miracle drug, crash diet or fancy fitness gadget or gizmo that’s going to transform your body into a lean, mean healthy machine.

One must formulate the best mix of good nutrition and good exercise for their body by following these 7 steps.

Step 1: Baby Steps

The popular old proverb ‘a journey of a thousand miles begins with a single step’ is one to keep at the forefront of your mind when starting your own personal journey towards a balanced mix of good nutrition and exercise.

While you may be tempted to start a rigorous training program or drastically cut your caloric intake straight off the bat, it’s proven that slow and steady wins the race in the pursuit of getting in shape and sticking with it for the long run.

Step 2: Commit to a Lifestyle Change

Vowing to steer clear of all carbs for two weeks or going on an all-juice diet may work in the short term, but the results – which you’re bound to get-– will prove fleeting.

Like sand slipping through the hour glass, all that hard work and temporary deprivation will get you back to square one. Instead, you’re going to have to commit to a lifestyle change – one that incorporates both good nutrition and exercise into your daily routine. As mentioned in (step 1), start small so it’s not a drastic overhaul overnight that will be tough to commit to when your motivation wears thin.

Once you come to terms with the fact that change only comes to those who commit, even when faced with boredom or the dreaded ‘weight plateau,’ will your path lead towards long-lasting results.

Step 3: Embrace Exercise

But it’s just so cold out. I hate to exercise. I don’t have time. I don’t have the money.

Do these words sound familiar? Like a mantra, an endless cycle spinning in our heads, we often rationalize our couch potato ways to avoid working up a sweat.

The first time isn’t going to be easy, but we promise you’ll start to enjoy – even look forward to hitting the gym, pavement or wherever else you prefer to keep fit. The key is to choose an activity you enjoy. Heck, even cleaning your house, bowling with friends or ripping up a dance floor counts as exercise. Just remember to consult with a physician before beginning any rigorous form of physical activity, especially if you’re prone to health problems.

Step 4: Don’t Diet

Go ahead – ditch that diet. And definitely ditch those diet pills. But that doesn’t mean it’s time to head to your closest drive-thru window to quell those cravings for fat, salt, starch and sugar.

Nowadays, there are all kinds of diet plans that promise instant, long-lasting success. From Atkins and Paleo or the Gluten-free diet, how does one choose the right plan for them?

I’m going to go out on a limb here and tell you something you probably already know – diets are just a quick fix that will leave you feeling unsatisfied, deprived and disappointed. Instead, option for a balanced diet jam-packed with nutrients.

The self-reported average energy intake of 2,640 calories for men and 1,785 calories per day for women is within current USDA recommendations. Simply put, going over your daily limit will hinder your progress – adding exercise will help give you that extra buffer for those times when you do want to indulge in that extra glass of wine or slice of cheese cake. Yes, it is allowed (see 5).

Step 5: Moderation is Key

You can have your cake and eat it too, just not every single day. Avoiding dessert while everyone else around you is partaking takes a lot of willpower, but you don’t always have to take the road of missing out. Sometimes all it takes is just a wee slice to satisfy your sweet tooth. Alternatively, fill your plate with fresh fruit that’s full of fibre to keep you satisfied without jeopardizing your weight-loss goals.

Step 6: Reward Yourself

While a slimmer, trimmer waistline, lean muscles and more energy is the ultimate reward, it’s important to commemorate all the little milestones that bring you to your ultimate goal. In the past a double cheese pepperoni and sausage pizza and fine bottle of merlot may have been how you rewarded yourself, you and I both know it’s a counterproductive and temporary sense of cheesy satisfaction that will leave you feeling worse for wear – quite literally. Perhaps it’s time to look at other ways to give yourself a pat on the back… maybe a new pair of running shoes, tickets to a concert or a smaller-sized pair of jeans?

Step 7: Get your ZZZ’s

Chances are you’re probably exhausted just from reading all of these tips – that’s why we saved the easiest part for last. If you’ve been looking for an excuse to hit the hay, here it is.

According to a study from the American Journal of Clinical Nutrition, a normal sleepers’ resting energy expenditure– the amount of calories burned when you’re not moving – was five per cent higher than their tired counterparts. Also interesting is that they burned a whopping 20 per cent more calories after a meal versus sleep-deprived people. Now that’s great food for thought!

Even if you’re sitting on the couch now with a bag of potato chips in hand, you’re one step closer to your goal just by reading these 7 important steps.

Now put down that bag, slip into a pair of runners and get started on the road to good health, vitality, wellness and skinny jeans. And remember, your secret weapon in the war on body fat is balance. Good luck!

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