10 Effective Diet and Fitness Tips to Stay Healthy
Almost a decade ago, the World Health Organization (WHO) revealed that Australia has third-highest overweight adults among the English-speaking nations. The Medical Journal of Australia has also found that the problem of obesity in Australia has almost doubled in the last two decades and currently, it is a matter of grave concern. Poor eating habits in the country and sedentary lifestyles are the most significant factors responsible for this health issue. Since the 1970s, the practice of poor eating came into existence with the ability of fast food in the market.
Obesity: Facts and Stats
As per the Australian Institute of Health and Welfare (AIHW) data, the percentage of the obese population in Australia has increased from 19% in 1995 to 28% in 2014-15. The number of weight loss surgeries has also increased from 9,300 in 2005-06 to 22,700 in 2014-15.
Although all the capital cities are struggling with this problem, Queensland is showing some alarming figures in particular. Latest data on Queensland’s health shows around 2.3 million adults and 259,000 children are overweight or obese. And health experts believe that the range is expected to grow up to 2.7 million by 2020 and up to 3 million by 2026 if the scenario remains the same.
Importance of a Balanced Diet
A balanced diet is essential for your good health because all organs and tissues require proper nutrition to work effectively. In the absence of adequate nutrition, your body becomes more prone to infection, disease and fatigue.
To stay fit and healthy, the people of Brisbane often make the mistake of only following exercise and neglect a good diet. People are usually not aware of the fact that a balanced diet is the most important thing and the difference between an unhealthy and healthy body. Here is a list of useful diet tips that are easy to follow and helpful to stay healthy.
Drink plenty of water
People often confuse thirst with hunger. So, whenever you feel hungry, drink a glass of water before you eat a piece of pastry or open a bag of potato chips. Due to this confusion, so you can end up eating excess calories when only a glass of water is all you need. If plain water doesn’t motivate you, try flavoured sparkling water or a cup of fruit-infused tea. You can purchase herbal tea in various flavours from the supermarket in Brisbane. Also, drinking enough water will help you detoxify your body.
Eat several mini-meals instead of one big meal
If you are consuming fewer calories than you are burning, you will lose weight. But if you remain hungry all the time, consumption of fewer calories can be a challenging task. Several studies show that people, who eat 5 to 6 meals a day, have better control over their appetite and consequently weight. Dieticians always recommend dividing your daily calories intake into small meals enjoy most of them earlier in the day. Avoid late dinner and drinks at restaurants of Brisbane. Finish your dinner and make sure it is the last time you eat for the day.
Eat protein every day
Protein is essential for your health and way more satisfying than fats or carbs. Its suitable dosage also makes you feel full for longer, so you don’t have the cravings for those unhealthy food items. Protein also preserves the muscle mass and promotes the fat burning process. So, if you are hitting the gym and doing weight training, Protein will play a crucial role. Always include healthy proteins such as seafood, egg whites, lean meat, yogurt, soy, beans or nuts, cheese, in your daily meals and snacks. Visit Brisbane supermarket to purchase these items for a week.
Always eat breakfast
Many people believe that skipping breakfast can help to lose weight. But this step can be a huge mistake as several studies have revealed that not eating your breakfast cannot only drop your energy level for morning activities but also it can make you feel hungry. This will lead to nibbling and binge eating throughout the day. If you want to shed your excess fat and stay healthy and energetic throughout the day, eat breakfast that includes like high-fibre cereal, fruit and low-fat milk.
Lose weight in a slow and steady way
If you are not losing weight as fast as you want, no need to feel discouraged! Be happy and stay positive because more importantly, you are losing weight. Dropping pounds is a time taking process so you should have patience. Many people resort to different diet plans like Keto Diet to reduce weight quickly. If you consult any dietician or health expert in Brisbane, Queensland they will give you the advice to set a weight loss goal that is achievable – around 1 to 2 pounds a week.
If your expectations are too high, chances are also high that you will not get the result you want. So, you are most likely to give up out of disappointment. You can see health benefits after losing just 5%-10% of the body weight.
Keep only healthy food in your kitchen
Keeping ready-to-eat snacks near your and meals that you can cook quickly and conveniently can help you eat healthy food. If you are handy with such foods, you’ll be less likely to go somewhere or order something from some pizza joint in Brisbane if you can have a healthy meal within 5 or 10 minutes. Some essentials food items you should have in your kitchen are frozen vegetables, reduced-fat cheese, whole-grain pasta, canned tomatoes, pre-cooked grilled chicken breast, canned beans, whole grain tortillas and bags of salad greens.
Take care of your portions at restaurants
If you want to consume minimum calories while eating at a restaurant in Brisbane, Queensland, order a child-size portion for yourself. More and more people are following this way, and it has become a popular trend these days. Also, try to trick your brain by using smaller plates. It will make your portion look enough. If you can successfully trick your mind, you are most likely to control your appetite.
Take Care of your nighttime snacks
If you discuss with your friends, family or neighbours in Brisbane, you will find that binge eating is one of the most common problems during the dieting process and it usually occurs after dinner. Snacking while watching your favourite TV show is one of the easiest ways to get distracted from your diet plan. So, if possible close down your kitchen after the dinner, or at least eat a snack with low-calorie, such as low-fat ice cream or cookies.
Include fibre in your diet
You should include more fibre in your diet as it helps in digestion and prevents lowers health issues like cholesterol and constipation. Apart from that it also helps in the weight loss journey. Various studies have revealed that most Australians get only half the fibre their body requires. Foods like oatmeal, nuts, beans, whole grain foods, most vegetables and fruits are considered as good source of fibre.