Updated: Feb 10
Unfortunately, weight, figure, and the way you look is a common thing people worry about in today's age. Many people worry about how others perceive them. Some people take drastic measures to appeal to what makes someone “attractive”. However, this can lead to eating disorders and unhealthy strategies to lose weight.
Eating Disorder Hope states “Eating disorders are a daily struggle for 10 million females and 1 million males in the United States. Four out of ten individuals have either personally experienced an eating disorder or know someone who has.”
Thankfully, there are so many safe alternatives to improve your health. Although they may seem more challenging, the rewarding feeling you get and the satisfaction at the end is remarkable.
The first step you can take is slowly cleaning up your diet. You can try to include more greens and vegetables into your daily meals. Generally, fruits and vegetables are very colorful, leading to a healthier plate, so try to have “colorful” meals.
Winneshiek medical center released an article talking about colorful plates. They stated that, “Along with maintaining good health, the nutrients in vegetables and fruits work together to protect against cancer, heart disease, vision loss, hyperextension and other diseases. Increasing fruits and vegetables in your diet is a great step to improve your health.”
Not only will cleaning up your diet typically lead to weight loss, but it can immensely aid your current health and prevent future health issues.
However, if you are looking for more muscular definition or you want to add to the process, you can also workout. Now, when you think of working out, you may be thinking of extreme weight lifting and intense workouts. However, working out doesn’t have to be so extreme. You can do simple workouts routinely.
You can do a few sit-ups or crunches, you can do lunges and squats, or you can do push-ups or do bicep curls with light 5lb dumbbells. You can also simply walk a mile or two every day, which has many health benefits.
Walking and running are cardiovascular activities. Meaning that they get your heart pumping for 20 minutes or more.
The Warner Family Practice explains how when you workout and during cardiovascular activity, your muscles experience micro tears which heal in a few days and get stronger in the process. Your heart rate increases to get the right amount of oxygen to your muscles. Additionally, your brain releases chemicals (“which are feel good endorphins”). They explain that “This happens because more blood and oxygen are delivered to it, making you more awake and focused.”
A big component when working out, building muscle, and toning is protein intake. Protein allows your muscles to rebuild and repair after a workout. You can intake protein in different forms. After a workout you can have a meal with high-protein foods, such as eggs, salmon, tuna, beef, milk, and broccoli. You can also have a protein shake after a workout.
So all in all, even though the process may take longer, eating healthy and working out has so many benefits. It is so rewarding, and once you get into the habit of working out and eating healthy, it ends up being kind of fun!