Exercise and diet go together like a horse and a carriage. While people tend to focus on one or the other, the truth is that exercising and dieting cannot be separated. The problem for many people is that their diets are not balanced, which can lead to injury to the body. For instance, when you diet, a program to reduce the calories your body burns, you can end up storing those calories as fat rather than burning them as fuel. This is what happens in people who consume too little protein in their diets.
Healthy foods for basic workouts
Building muscle can be a challenge, especially if you aren’t eating the right foods. Sure, working out regularly is important for maintaining a healthy weight, but you also have to fuel your body with proper nutrition. Protein-rich foods are essential to building and maintaining muscles, and if you don’t get enough, your muscles will not grow.
Bananas are one of my favorite fruits. They’re delicious, they’re incredibly versatile, they’re good for you, and they’re portable, making them a great snack option. If you’re looking to add a little variety to your snack options, try adding bananas to your workouts. And, bonus: they’re a great way to get an energy boost.
Whole grains are an important part of the modern diet, but many people don’t know why and how best to incorporate them. They are foods that are made from the entire grain, including the bran, germ, and endosperm. Unlike refined grains, whole grains contain more fiber, vitamins, minerals, and phytochemicals. Wholegrain foods are often higher in carbohydrates than refined foods but are less processed and nutrient-dense, allowing you to eat more of them without ingesting much of the fat, sodium, and sugar found in refined carbohydrates.
Smoothies are easy to make. No matter how busy you are, you can whip up a quick smoothie for an easy, nutritious breakfast. You can blend fruits like bananas, strawberries, blueberries, apples, cantaloupe, mangoes, pineapple, oranges, and raspberries. You can throw in vegetables like spinach, kale, carrots, cucumbers, and celery. And you can throw in some protein powder if you’re really hungry. Smoothies make the perfect post-workout recovery food because they rehydrate, replenish electrolytes, and contain carbohydrates and protein.
Lean protein is the foundation of any basic workout. When done right, it improves weight loss, builds lean muscle mass, and boosts your capacity to perform. Lean protein includes meats, fish, and poultry, and you can find it in a variety of forms, including lean meat, skinless chicken, lean turkey, lean beef, and fish.
Hummus is a healthy and easy-on-the-go snack for the gym. It is a chickpea-based dip that is high in protein and fiber and low in calories and fat. Hummus is very low in carbs but has a high glycemic index, so be careful if you have blood sugar issues. It is also full of electrolytes, which are important for muscle recovery.
How to Balance Diet and Exercise
Enlist the help of professionals
A professional fitness trainer is patient, and knowledgeable, and can help you understand the right exercises for you. Plus, they can help motivate you to stick with your exercise routine.
Follow the USDA guidelines for a balanced diet
The USDA, or the United States Department of Agriculture, provides guidelines to follow for a balanced diet, and these can be incorporated into your meal planning. The guidelines focus on five food groups, including fruits and veggies, grains, proteins, dairy, and fats, and try to make foods from each food group as the center of the plate.
Eat several small meals throughout the day
There are certain foods and drinks that will help boost your metabolism, help you keep hunger cravings at bay, and even help you burn calories while you sleep. And the best way to consume them is in multiple small meals throughout the day. Studies show people lose more weight and maintain the lost weight better when they eat several small meals a day than when they eat three large meals.
Drink plenty of water
Water is undeniably the essential nutrient humans need. Without enough water, your body can’t perform at its optimal level. Water also hydrates your skin, fights toxins, and flushes out waste from your body.
Eat your recommended daily caloric intake according to the USDA
The USDA recommends that you eat between 1,400 and 1,600 calories a day, depending on your height, weight, and activity level. The majority of Americans consume more than the recommended 2,000 calories a day, or about 100 calories more than what’s recommended.
Getting the balance of exercising and dieting right can be challenging. Not doing it can be bad, but doing it too much can also be bad. If your goal is to lose weight, you may have to focus more on eating healthy while balancing working out. It is frustrating when you can’t lose weight without a lot of exercise, but even with a healthy diet and exercise, losing weight takes time and effort.