In order to be healthy and lose weight, it is important to exercise regularly. Try to get at least 150 minutes of moderate aerobic activity or 75 minutes of vigorous activity per week.
It is also important to drink adequate fluids before, during and after exercising. Water is the best choice but you can also use sports drinks.
- Plan Your Meals Ahead of Time
You’ve likely heard the adage, “Failing to plan is planning to fail.” Meal planning can help you achieve your diet and exercise goals by taking the guesswork out of what to eat.
Create a menu for the week ahead of time and write down your recipes on paper or in an app. This will help you avoid unnecessary purchases at the grocery store. It’s also a great way to keep track of the ingredients you have, so you don’t buy food that ends up sitting in your fridge until it spoils.
When you know what meals you’re going to make, set aside a few hours during the weekend to prep them. This will save you time and stress during the week. Having your meals ready to go will prevent the temptation of hitting the drive-thru or ordering pizza after work. Try to eat carbs at least an hour before you exercise, as this will give your body the energy it needs to perform.
- Eat Less Calories in the Morning
The key to successful weight loss is finding an exercise and diet plan that you enjoy and can maintain long term. You can accomplish this by planning your workouts and meals around the foods that you already like to eat. For example, if you love to snack on popcorn or pretzels while watching TV, replace those snacks with jumping jacks and squats during commercial breaks. Or, if you usually sit at a desk for work, set alarms to get up every 20 minutes to do calf raises.
You should also avoid dense carbohydrates first thing in the morning, especially those high in sugar and bad fats. Start your day with a light, balanced breakfast that includes protein, quality carbohydrates, and plant-based fats. Fruit is an excellent choice for breakfast. Try adding berries to your oatmeal or mixing mandarin and peach slices with whole-wheat toast and peanut butter for a quick on-the-go breakfast.
- Eat a Healthy Snack Before Work
Depending on the time of day and your workout goals, you might need to eat a snack before exercise. Eating a pre-workout snack can help you stay energized during your workout, which can result in better performance and less post-exercise fatigue.
Generally, you should eat large meals three to four hours before exercising and a light snack an hour before your workout. Ideally, the snack should contain both protein and carbs so it will keep you full and energized for as long as possible. Some examples of a good pre-workout snack include yogurt and fresh fruit, whole wheat crackers and peanut butter or an apple and a piece of cheese.
Avoid snacks that are made up of primarily simple carbohydrates like pretzels or chips. These foods digest quickly and can cause spikes in your blood sugars. Instead, eat a snack that contains both protein and carbs, such as a banana, which is rich in slow-digesting carbohydrate and a source of potassium.
- Take a Short Walk After Work
If you’re like most people, finding time to exercise can be difficult. Fortunately, exercise doesn’t have to be a strenuous gym workout. Even something as simple as a walk can help improve your mood, boost your energy, and decrease your appetite.
The key is to find a way to incorporate walking into your daily routine. Whether it’s walking to work, taking the stairs instead of the elevator, or making your meetings a walk-and-talk ones, there are many ways to get some physical activity throughout the day.
One of the best ways to do this is to set an alarm on your phone or computer every hour to remind you to stand up and move around for a few minutes. In fact, a study conducted by University of Colorado at Anschutz Medical Campus researchers found that five short walking breaks during the day made test subjects feel less hungry and more energized than if they didn’t take any walks at all.Kost och träningsschema