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- Eat a snack or small
meal every 3 hours.
- Try to keep meals
between 500 and 700 calories. (Obviously we all need differing amounts
of calories due to body structure and activity levels, but this is a good rule
of thumb)
- Drink at least 8
glasses of water per day.
- Keep a food journal.
I found a great online food journal that is actually fun and easy to use.
Calorie Counter at
MyFoodDiary.com
- Try to eat a lean
source of protein every time you eat.
- Don't skip breakfast!
A well-balanced breakfast should consist of a complex carbohydrate, a lean
source of protein, and a fruit. Try to eat something within the first 30
minutes of waking up to kick start your metabolism.
- Eat 5 to 9 fruits and
vegetables every day.
- A well-balanced
exercise program should consist of strength training, cardiovascular training,
and flexibility.
- If you are new to
strength training, then try to work out with weights 2 to 3 times a week to
start. Focus on every major muscle group - one exercise per muscle group
and anywhere between 1 to 3 sets of 8-15 reps depending on your physical
condition. As always, check with your doctor before beginning an
exercise program.
- Add activity into your
day. Park further away from the building. Use the stairs instead
of the elevator. Turn off the TV and walk the dog instead.
- There are a multitude
of different cardiovascular exercises to choose from - aerobics, kickboxing,
jump rope, walking, jogging, calisthenics, swimming, Tae Bo, hiking, biking,
etc. Find one that you enjoy doing. You might be surprised at what
a stress-reliever it is!
If you would like more
tips, or if you have questions, feel free to e-mail me...
laurabrand@comcast.net or call at
404-428-5957.
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