We all know the value and benefits working out gives us . . . but exercising requires extra energy output that can only come from the foods we eat. As a matter of fact, when you start working out you may find your appetite increasing and you will tend to gain weight if you don’t fuel up with the right foods.
Unfortunately, the foods we have been eating are loaded with unhealthy carbohydrates such as bleached flour, rice, pastas, sodas and . . . other types of sugary foods. The outcome of eating these foods is weight gain and prolonged uncontrolled sugar level. So even if you are exercising you are not realizing its full benefits.
So, what should you eat to get the full effects of working out? The following is a list of ideal foods for proper weight loss and maintenance.
- Fiber – we must include more fiber in our diet. It makes up the structure of fruits and veggies and when eaten in proper proportion will help us lose weight. When we eat these types of food the fiber in them does not get broken down as with other food groups but passes through our system. We should eat on average 30 grams per day. The best sources are fruits and vegetables, grains and legumes.
- Our bodies need carbohydrates as a source of fuel for working muscles. There are two types of carbs – simple and complex. Simple carbs breakdown more quickly than the complex type. If you are an athlete and need quick bursts of energy then consuming a fast burning source of carb can be beneficial. However, if your goal is long-term weight loss and maintenance . . . then complex carbs is what you should be eating. These are denser carbs that take longer to break down. They are generally found in the foods mentioned above – fruits, veggies, nuts, unrefined grains and legumes.
- Proteins are a necessary part of a healthy diet. It helps you feel full all day which can prevent you from snacking on the wrong things. Be sure to eat a variety of lean proteins such as fish, chicken, turkey and lean beef. I find that when I eat a proper breakfast that includes a healthy protein, I won’t get that mid-morning urge to reach for ‘junkie’ foods. Most active adults can eat three servings of protein each day.
- A healthy diet must also have good fats as a main ingredient. These include using olive oils in the foods you cook and eat, having avocado with your veggies, eating more nuts like walnuts and macadamias . . . which has been shown to help in losing weight. Avoid foods containing trans-fat such as type used to make your favorite snack foods.
- Another necessary food item for a healthy lifestyle is eating foods which supplies us with calcium as a micro nutrient. These include yogurt, cheese, butter made from real cream. As we age our bones become more brittle and calcium and a vitamin D source will help to strengthen them. Our main source of vitamin D is sunlight but you can also get it from supplements. Whenever possible get as much natural sunlight as needed.
- We need to stay hydrated throughout the day . . . especially when we are working out. It should be done before, during and after your routines. Your fluids should be of the plain water variety and not sugar laden drinks. You won’t have peaks and valleys when drinking water as you would with sugary drinks. I drink several glasses of water each day. On average we should have half a gallon per day. Don’t forget your tea or coffee is also mainly water so include these as part of your daily consumption.
I drink several cups of tea each day. I find that certain kinds also help me control my weight. I recommend giving it a try. Go here now for more information on teas.