Your Top 10 Diet Tips

Looking to get in shape? Here are a few top tips that could help you achieve your fitness goals.

1. Get your 5 a day
You have probably heard it time and time again but eating five or more portions of fruit and vegetables every day is probably the best habit you can develop. Fruit and vegetables contain a vast range of vitamins and minerals to keep you healthy. Plus if you fill up on healthy fruit and vegetables you’re less likely to pig out on sweets and chocolates.

2. Reduce your saturated fat intake.
Saturated fats are widely associated with heart disease as they increase levels of harmful cholesterol in the body. They are predominantly found in animal fats so you should cut down on your intake by buying lean mean and avoiding high-fat dairy products. Also avoid always relying on meat as the main constituent of your meals. Try pulses or other sources of vegetable protein.

3. Increase your unsaturated fat intake
Unsaturated fats reduce the levels of harmful cholesterol in the body and are found in nuts, seeds, avocadoes and olive oil.

4. Increase your omega-3 oil intake
Omega-3 oils are anti-inflammatory agents that can help protect your heart, lubricate your joints and even stimulate your brain. They are found in seed oils such as linseed oil and oily fish such ass mackerel and sardines. You should aim to have two portions a week.

5. Increase your fluid intake
You should aim to drink a minimum of 8 glasses of water a day. Water is required for most metabolic reactions in the body so if you don’t drink enough you won’t burn those calories! If you don’t like plain water, try drinking herbal tea or drinking juicy fruits such as melons.

6. Eat breakfast
Studies have found that those who eat breakfast are on average slimmer than those who don’t. This is because it gets your metabolism going! Try to eat a low-sugar breakfast so you feel full until lunchtime.

7. Go wholegrain
Wholegrain contain more nutrients than refined grains because they still contain bran and germ. Studies have shown that people who choose wholegrain over refined grains tend to be healthier.

8. Exercise
It’s not good enough just to eat well, you need to exercise too. Aim to do at least 30 minutes exercise everyday. If you are short on time, why not go for a short walk in your lunch break.

9. Relax
If you are stressed you may be tempted to binge on sugary foods. If you are feeling tired and irritable, don’t give in. Why not have a bath for some relaxing me-time instead?

10. Use a body fat monitor
Your weight can be a confusing sign of your fitness. If you are doing more exercise than usual in a bid to shed a few pounds, you may find that your weight increases rather than decreases as muscle tends to be heavier than fat. A body fat monitor is a great way of charting your fitness progress.

Pungky Dwiasmoro Hiswardhani

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