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Healthy diets

Well-balanced diet – rich in fruits, vegetables, complex carbohydrates, and key vitamins, minerals, and antioxidants – is a solid foundation for optimal nutrition. However, too few of us consistently consume such a healthy, well-balanced diet.  This can lead to chronic deficiencies for one or more essential vitamins, minerals, and antioxidants, and can place our good health at risk.

Excess weight is common in Australia.  It is due to eating and drinking more kilojoules than are needed for metabolism and physical activity (growth in children).  The main culprits for most overweight people are too much fat, sugar, and alcohol.  Whether you are lean or overweight, a high fat diet increase the risk of coronary heart disease, high blood pressure, diabetes, gallstones, gout, and breast and bowel cancer.

Exercise

Physical activity is regarded as vital to the long-term maintenance of fat loss.  The form of physical activity for fat loss and long-term maintenance of fat loss is long, low-to-medium intensity, gentle aerobic exercise.  It is not necessary for physical activity to be continuous in order to achieve fat loss.  An overall increase in day-to-day physical activity through “planned ” and “incidental” activity is encouraged.  Intensity of physical activity may be extended with increasing fat loss and fitness, this should be prescribed by a relevant medical or exercise specialist

Optimal Nutrition

As medical discovery of the link between diseases and antioxidants, it has established an indisputable link between good nutrition and long-term health.

The goal of lifelong health requires us to adjust our nutritional intakes as we go through each stage of life.  Other factors, such as lifestyle and our living and working environments, can contribute to requirements for certain nutrients that are well above the Recommended Dietary Intakes (RDIs) that are set by the National Health and Medical Research Council in Australia.

Your goal should be to provide your body with optimal amounts of each nutrient to help maintain your health.  Obtaining a minimal level of nutrition is like living paycheque to paycheque, saving nothing for difficult times or retirement.  Optimal nutrition can help to build valuable reserves of health.

With more and more meals being eaten away from home and a steadily increasing number of those meals coming from fast food restaurants, the average Australian and New Zealand diet is one of calorie-rich, nutrients-poor food.  We are overfed and undernourished, which is demonstrated by an epidemic of obesity, especially among young people.  More than 7.5 million Australian adults are overweight or obese, with health problems caused by their condition costing the health system a whopping $8 billion a year.

To view the dietary guidelines for Australia seeking to address these major problems, and learn how to exercise for fat loss and how to have optimal nutrition, go here: A Professional Guide to Fat Loss – Lose Belly Fat – Body Fat Fast

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Metabolism is a key factor affecting fat gain and fat loss.  The ability to boost the Metabolic Rate and hence increase daily energy expenditure is advantageous for fat loss.  Increasing metabolic rate makes you lose body fat fast.

The impact on the metabolism

First, let’s take a look at the impact on the metabolism.  it is normal that metabolism tends to decline with age.    But the decrease is mostly due to loss of muscle.  The impact of different foods and drinks on the metabolism is small compared to what you need for sustained fat loss. Metabolic Rate is much influenced by aerobic exercises and weight training (also know as resistance or strength training).

To increase metabolism is to increase Metabolic Rate, which is how many calories your body can burn calories per minute.

Boost metabolism by aerobic exercise

Second, aerobic exercises boosts your metabolism.  The average resting metabolic rate is 1cal/min.  After aerobic exercise, a 10% increase in metabolic rate, so your metabolic rate becomes 1.1cal/min.  That’s 0.1 cal/min extra from aerobic exercise.  It looks a little, but it’s 6 cal/hr, 144 cal/day.

Please just keep this in mind: 7500 cal = 1 kg of body fat. This means that in 52 days you will burn the equivalent of an extra 7500 calories which is equivalent to 1 kg of body fat.

And you can boost your metabolism even more.  To learn more,  go here: A Professional Guide to Fat Loss – Lose Body Fat Fast

However, there is a question for some people who have been done exercise and weights training for many years or a very long time but have not seen any results in fat loss, what cause that?  It will be talked in the next article.

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