Clean eating and exercise are the talks of the town. Sometimes it gets very confusing as to which one you should emphasize more without overdoing it. Either we end up overexercising and under-eating or overeating and under-exercising – how do we find our ratio?
We find our ratio by moving our bodies more regularly and eating more good food. Not as simple as it is in words but there are ways to simplify the process.
More importantly, everything that you eat is directly linked to the way in which your body does or doesn’t hold onto unwanted kilograms. That’s why you’re seeing all of these diets like keto, Whole30. and even veganism make the ranks
Clean Eating For Energy Control
Fitness and diet work together, however, their effectiveness is higher in particular situations. I believe that if you’re trying to lose weight, focus on your diet first and then amp up the workout intensity. That’s why you need to challenge your body and make mindful progressions,
The only reason these clean eating diets were created was to create a calorie deficit so that you can lose some weight. Of course, they have some pretty good health benefits too.
And yes…that is exactly why you keep hearing the phrase, ‘you can’t out-exercise a bad diet.’ I think I’ve heard this saying so many times. If I hear it one more time I might slap the person saying it. However, there is a lot of truth behind it and reason as to why you need it engraved into your head.
So, my advice to you is to clean up your eating habits first and then start introducing fitness into your schedule. Once the weight is off – you can use exercise as your tool to maintain your weight loss results and/or gain muscle and definition.
Energy In Versus Energy Out
Every cell in your body is constantly using energy. This means even when you aren’t moving, your heart is pumping, your respiratory system keeps you breathing, your muscles are maintaining a baseline level of postural tension, and your digestive system is working. All of these bodily activities require energy, representing your resting energy expenditure.
This resting energy expenditure accounts for 50 to 70% of the calories you eat every day. But, we all has a unique resting energy expenditure, which is affected by our age, sex, genetic background, and body composition.
There are many ways to go about losing weight. But the most scientific way is to use the formula: calories in versus calories out. To lose weight, your body must burn more calories than you consume through food. Because you cannot change your resting energy expenditure — after all, your age, sex, and genes are fixed. You must change your other sources of calories.
This means clean eating! You can either increase the number of calories you eat and increase the amount you burn through exercise. Or, you can exercise less and eat in a moderate calorie deficit.
Build A Plan
Start jumping, but not straight into another diet. Rather focus on assessing your overall health and nutritional needs first. Everyone has unique nutritional requirements based on personal factors, body composition, and lifestyle choices.
That’s also why you need to have a figure that tells you what your resting metabolic rate is. Use the calorie calculator I mentioned above to get this figure. This can give you a good estimate of the number of calories your body burns each day. You can then use this to make a weight loss plan given your nutritional needs without being extremely restrictive.
Eat Fresh, Filling, Whole Foods
Clean eating. Okay. But, what foods should you be eating for weight loss to happen? TThe first rule is to stop eliminating certain food groups. Any good diet focuses on achieving a healthy balance of nutrients instead. This includes getting plenty of complex carbohydrates, lean protein, and healthy fats.
Start by removing heavily processed foods, like frozen dinners, French fries, chips, sodas, and deli meats. Instead, focus on filling your shopping trolleys with fresh, whole foods. Yes, some creativity is required if you are not used to eating this way, so take small steps to start. Aim to grab one or two new fresh foods every time you go to the store. When purchasing fruits and vegetables, try to make selections across the color spectrum. This ensures that you get a wide variety of vitamins, minerals, and antioxidants that support weight loss and overall health.
Food cravings are one of the biggest reasons that people fail in their weight loss plans. This is because you are restricting your diet too much! This causes you to get hungry just a few hours after a meal.
This results in unplanned snacking which is why complex carbohydrates and lean protein are so important. Eating complex carbohydrates provides your body with sustained energy. Whole grain foods including oatmeal, quinoa, buckwheat, whole-wheat pasta, brown rice, or barley will help you get the complex carbohydrates you need. Protein is also key to staying away from cravings!. Make sure you get protein in every meal and snack. Skinless chicken, turkey, seafood, legumes, edamane, cheese, nonfat milk or yogurt, beans, nuts, and seeds are great options for a source of lean protein.
Jump Fit Is A Tool
Exercise is not only great for weight loss, but it also supports good overall health. It also helps you maintain and improve your clean eating efforts! Our Jump Fit workouts provide you with both aerobic exercise and strength training. Aerobic exercise causes your heart rate to go up, burning calories and fat. Whilst strength training promotes the development of lean muscle, which will increase the number of calories you burn while at rest. .
To get enough exercise, aim for 150 minutes of moderate-intensity physical activity per week, or 30 minutes five times per week. That’s why I try my best to make every Jump Fit workout in our challenges and programs super quick and efficient. This gives you more time to do what you like with your day or perhaps move your body more by going for walks or a swim in the pool.
I also recommend that you engage in strength training two to three times per week, being sure to work all of your major muscle groups. Joining our #Getitdone Challenges and the Jump Fit Community is an amazingly fresh way to stay motivated for weight loss success.