I was in a very poor state of health just a few years ago…
My parents had always stressed the importance of good nutrition, regular exercise, and avoiding addictive substances from the time I was a small child, but somewhere between moving out for college and starting my own family, I found it easy to turn away from the tips for good health and wellness that had guided my life all those years.
Over time I began doing almost everything that doctors, dieticians, and personal trainers recommend we all stay away from: I began eating fast food on a regular basis (4-5 times a week), I completely avoided the gym and outdoor recreation, and I lounged in front of the couch and binged on my favorite television shows for hours at a time. I felt like I was living the dream for the first few months, but then my health started taking a turn for the worst as I continued to ignore tips for good health.
The Consequences of Ignoring Tips for Good Health
In just three years I went from a fit and healthy 15% body fat to nearly 43% body fat. In addition to the drastic increase in body fat, I also developed asthma-like symptoms that made it difficult for me to breathe, I experienced frequent panic attacks, I found it difficult to fall asleep at night, and I developed chronic back pain and knee pain as a result of the extra weight I was carrying around.
My life was not heading in a desirable direction, and my physical therapist is the one who finally made me realize what I was doing to my body. He told me I needed to reconnect with my former self—the person who enjoyed living a healthy and active lifestyle. He said I needed to do it fast or soon I’d be at high risk for diabetes, heart disease, and a host of other serious health problems.
At that moment I realized I needed to make a change. I already had a sound understanding of fitness and nutrition, but I decided to brush up on everything I had missed over the years. I created a plan for myself, and then I broke it down into a few major things I’d need to focus on to stay healthy in the long-term. Over time I was able to drop 60 pounds and achieve 20% body fat, which is close to what I was before the downward spiral.
If you’re like me and you’ve struggled with your health over the years, check out this list of three things you can do to keep your health on track for years to come.
#1: Focus on the Quality of Your Food
It’s not necessary to completely move to an organic or natural diet to achieve good health, but if you want to remain healthy for years to come you do need to consume high quality foods.
As a rule of thumb, it’s best to avoid processed foods (lunchables, microwavable meals, etc.), and foods with a lot of sugar and saturated fat. Instead of always purchasing what’s most convenient, stick to the foods that you know are good for you: kale, romaine lettuce, tomatoes, bell peppers, squash, sweet potatoes, cucumbers, onions, green beans, oranges, apples, pears, grapefruit, etc. It’s usually a smart decision to focus on foods with bright colors (like the ones I just listed), as they usually contain the highest amount of nutrients.
You also need to make sure you follow a food plan that includes a balanced amount of complex carbohydrates, protein, fruits and vegetables, and dairy (if you can have dairy). If you follow the food pyramid as a basic guide, you’ll be on your way to improved long-term health.
#2: Time Your Meals the Right Way
Too many of us (myself included), struggle with overeating because we leave too many gaps in between our meals. If you have breakfast at 7:00 a.m. and you don’t eat lunch until 1:00 p.m., that leaves a lot of time in between to gorge on unhealthy snacks and sweets. If you want to avoid overeating at every meal, you need to be proactive about timing your meals.
The amount of time you should wait between meals will depend on the individual, but in general it’s best to leave no more than four hours in between meals. In an ideal world, you will plan to have 5-6 small meals each day, and each meal will contain a healthy balance of protein, carbohydrates and fat. If you really want to take your health to the next level try to get in vegetables as often as you can throughout the day. Carrots, broccoli, celery, grape tomatoes, and carrots are a healthy snack that can be eaten any time of the day. They will also reduce your hunger in between meals.
#3: Get an Adequate Amount of Sleep
You know that sleep is important, but did you know that not getting an adequate amount of sleep each night can lead to weight gain and a variety of health problems?
The required amount of sleep per night for optimal health has been debated for years, but most physicians and sleep experts have agreed that everyone needs between 6-9 hours per night. It is interesting to note that when you change your diet, remain active and you time your meals, you tend to sleep better.
#4: Add Variety to Your Exercise Program
If you want to improve your fitness for the long-term, variety needs to be an essential component of your exercise routine. In fact, it’s one of the most important tips for good health I can share with you today.
I used to run on the treadmill for an hour or more when I started college, but over the years I’ve learned that I need to add more to my workouts if I want my body to stay healthy. During the last year I’ve experimented with weight/resistance training, circuit training (5-8 exercises done one after another at maximum effort with a short amount of rest in between), and plyometrics (jumping exercises, running sprints, etc.). Adding variety to my routine has helped me lose weight, perform better athletically, and feel more confident about myself. I know it will also contribute to better long-term health.