Weight Loss, Dieting and Healthy Living Weight Loss, Dieting and Healthy Living What is a balanced diet? We all regularly hear talk of it - a balanced diet is particularly important in the maintenance of a healthy weight and for your general health and well-being. Yet, not every person is aware of exactly what a balanced diet means and how it is attained. In reality, it means different things to different people - not least because every person is different. For example, vegetarians and vegans and those with food allergies, sensitivities or intolerances will all have varying nutritional needs. With that in mind, the overarching meaning of a balanced diet is basically one that comprises a good volume of food from the various food groups, together with a good amount of pure water. Moderation and variety are key! Unfortunately, in this modern age (with growing time and financial constraints), a lot of people are relying on “fast foods” / “junk foods”, ready-meals, frozen foods and highly refined and processed foods. Despite the fact that they are, without doubt, time-savers, these types of foods tend to be very high in refined carbohydrates, sugar, salt, saturated fats and chemical substances (such as food additives and preservatives). Not only do they fail to present our bodies with the nutrients that they require, they actually trigger toxin build-up, which can (for instance) possibly cause digestive system problems, weak immune system, weight gain and all of the problems which come with it (like enhanced risk of health issues such as obesity, heart disease, diabetes, high blood pressure etc). One other widespread mistake is that people will regularly skip meals in an effort to lose weight quickly - this is definitely counter-productive. Not only is this tactic unhealthy (and has the potential to injure your internal organs), it could actually restrict weight loss and even bring about weight gain! Even though this appears irrational, after you think it over, it makes sense. How not eating meals can cause weight gain It's very important to fuel your metabolism with the ideal foods at specific times of the day. Skipping meals (particularly breakfast) may lead to weight gain in various ways. • If you do not eat for an extended amount of time, your body can go into what is referred to as “starvation mode” and your metabolism then slows down to conserve energy. It means that your body will make up for the insufficient calories by burning fewer calories than it normally would. When your body enters into starvation mode, it does not call upon its fat reserves for energy, making it harder to lose excess weight. • It tends to lead to excessive hunger later in the day, which might then lead to cravings, binging and weight gain. • It supplies you with an uneven distribution of calories over the course of the day. • It means you could be depriving your system of the energy it requires to effectively function, exercise, burn calories etc. • It induces low blood sugar levels and delays insulin response, which can cause diabetes. • It is a short lived solution and won’t address your long-term weight issues. Missing meals is therefore clearly not the answer to healthy weight loss for the long-term. The simplest means of shedding pounds and keeping them off is using a sensible weight management plan, i.e. making improved eating choices, keeping fit, drinking pure water and keeping your metabolism active. Metabolism plays a critical role in how quickly you burn fat and lose weight; subsequently, it can't be disregarded as part of your overall strategy for weight management. Just why is a balanced diet valuable? It is important to recognise that physical exercise by itself will not make you healthy. As they say, “you are what you eat”. A well-balanced diet is imperative because it provides you with access to the broad spectrum of vitamins, minerals, salts and other nutrients required by your body. Therefore, a balanced diet is widely believed to be one of several crucial elements in securing a healthier and longer life and, more specifically, maintaining a healthy weight. Learning how to have a balanced diet is important for long-term weight management and health. Dieticians can help with this, if required. Or alternatively, get going with an appropriate free meal plan, which can offer you some guidance during the early stages of your lifestyle change. Eating fresh, whole fruits and vegetables, low-fat dairy foods, lean meats, seafood, whole grains and nuts and living and raw foods is a good starting point. This will help to ensure that your body receives the micronutrients it needs and desires. So why might you need to take health supplements too? As a man or woman trying to manage your weight, you may choose to take health supplements (in addition to taking the steps mentioned above) for a number of reasons. For example: • As a result of depleted soil, long-distance importation, long shelf-life, pasteurisation, cooking methods (such as microwaving) and chemical compounds in our food, it is often lacking in nutrients, including digestive enzymes. One example is, the level of vitamin C in vegetables can decrease by half within five minutes of being cut and by up to 70% after just 20 minutes. Similarly, heating food destroys approximately half of the protein content and somewhere around 60% of vitamins. It also renders about 60% of the minerals non-absorbable. Organic superfood powders and organic superfood multivitamins, for instance, may help you top-up on nutrients easily and conveniently, on a day-to-day basis. • Restricted food choice can often make it harder to make sure you are getting the full spectrum of nutrients that your body needs. A lot of slimmers therefore choose to supplement their diets with nutrients-fortified meal replacements and protein powders. A quality meal replacement drink or protein powder will be sugar, dairy, lactose, wheat and gluten free. They will also be low in calories. • Those people battling with long-standing digestive system health issues will most likely discover that it is more difficult for them to lose weight. Digestive system issues are a typical side-effect of being over-weight, in all probability due to poor diet over a number of years. Many slimmers therefore find that they benefit from, for example, colon cleansers and cleanse and detox supplements as part of their wider weight management programme. Others use probiotics and digestive system supplements to support their inner health and help to restore healthy levels of gut flora. • Oftentimes, slimmers find that they require a bit of extra support in the early phases of weight loss. Weight management support supplements can come in handy. For example, a herbal fat metaboliser / herbal fat burner formula (that contains no ephedra, gluten, wheat, lactose, added sugar, artificial colourings or yeast), can help you to optimise the results you accomplish from your weight management programme and training. *Before changing your diet, undertaking a new exercise programme or taking health supplements, always be sure to consult your doctor or qualified health practitioner (particularly if you are pregnant, breastfeeding or on medications).      © Specialist Supplements Ltd 2011  Any questions? 0845 094 3627 This is an information site only! 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