Lift weights twice a week to increase your muscle mass. This muscle will burn more calories even when you are not exercising. Go to the gym, buy some weights for home, go for a walk with a bottle of water in your rock sack or go to a weighted workout , Take care of your heart and lungs by staying active for at least 30 minutes each day. This can be split into more than one session, so could mean 2 x 15 minute walks. Eat small amounts of GOOD fats: avocado, oily fish, olive/flax oil, nuts and seeds, these will take care of your cardiovascular system (heart, arteries and veins). Motivational Tips to Keep You Healthy – seat less BAD fats: Fried food, meat, cakes, chocolate, crisps, biscuits, butter, these will harm your cardiovascular system, and make you fat. Remove ALL hydrogenated fats from your diet, they are very bad for you and hide in many readymade biscuits, cakes, crisps, puddings, sweets, chocolates. These fats are extremely harmful to your health.

Motivational Tips to Keep You Healthy-  Avoiding them will help you avoid foods which are high in fat, sugar and salt and low in nutrients, Protein will make you feel full, and will help repair muscle after exercise.

Try sourcing protein from skinless chicken, tofu, pulses (beans and peas) and oily fish such as salmon, fresh tuna and mackerel; these also contain other beneficial ingredients and are low in bad saturated fats. Make sure you eat your carbohydrates, they help you to exercise and burn fat, but eat SLOW BURN carbohydrates such as oats (porridge), brown bread instead of white, brown rice, honey instead of sugar, brown pasta, lentils, vegetables, pulses. If you want to lose body fat, then replace half your carbohydrates with steamed vegetables, at your evening meal. Drink more water, often the body sends the same signal for thirst as for hunger. Drink water first thing in the morning and all through the day, especially during and after exercising. Cut down on tea and coffee, avoid fizzy drinks. Eat a piece of fruit and drink water instead of drinking fruit juice which is high in calories, and difficult to digest. Watch out for sports drinks. Motivational Tips to Keep You Healthy – Unless you are training very hard, a bottle of sports drink may replace all of the calories you have just burned in your activity. Bring a bottle of water instead, Keep an eye on your drinking! Alcohol and mixers are high in calories, Do not get hungry; this will lead to you eating the wrong things. Carry healthy snacks wherever you go; bananas, apples, rice cakes, dried fruit and nuts (go easy on them though). Hunger can be triggered by boredom or lack of stimulation. Go for a walk or wander round the garden, or do the vacuuming. Eat 5 small meals a day rather than 3 big ones. Look at your portion sizes; in general they are larger than they need to be. If a smaller portion will leave you feeling hungry, add a huge spoon of steamed broccoli, cauliflower or other vegetables.

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