My Journey to Better Health (Week 3): Tips to lose weight and live healthier

This is my third week into the weight-loss program. Last week I shared how much I enjoyed and still enjoying the benefits of exercise as well as the good effects of moderate food intake to my body. I don’t easily get tired from climbing the stairs and doing household chores like I usually do. The strenuous exercise and diet program have finally paid off, too, as I lost two pounds in two weeks. I am hoping to lose more before this challenge ends.

What I did this week?

Much as I’d like to, I really have to stop exercising for four days due to severe menstrual cramps. I know that moderate physical activity is not bad for someone with menstruation, but I can’t move or even stand up as I felt dizzy all the time. I was lying down for two days because of dysmenorrheal pains.

Hopefully I can start exercising again once I feel better.

For the meantime, here’s some tips to lose weight and live healthier from

For a healthy food intake

  • Be wise in your food choices. Set a goal to incorporate a variety of nutritious food cooked in healthy ways. Use low-fat methods such as baking, broiling, roasting or steaming.
  • When adding ingredients for cooking, be sure to replace saturated fats with unsaturated fats. Olive and canola oils can replace fatty additives, such as butter when preparing your meals.
  • Eating foods high in fat and cholesterol & having a low-fiber diet have been found to cause colon cancer. Get your best protection by eating healthier food options and incorporating high amounts of fiber in your diet.
  • Fruits are a good dietary source of soluble fiber. Be it fresh, frozen or canned, they essentially help in regulating your bowel movement.
  • Trade your bag of chips for dried fruits and nuts. These low-fat and high fiber food will keep your body in tip-top shape.
  • For those who want to lose weight, increase your fiber intake. Food with fiber requires more chewing time, thus, making you feel full for a longer period of time.
  • Snack on whole wheat crackers to make the most of their high fiber content and choose brown bread, pasta and rice as opposed to their white counterparts.

Be physically fit

  • Find a hobby that you love and turn it into an exercise routine. Try dancing, walking, gardening, yoga, cycling, playing basketball and many more. Choose an activity that fits your lifestyle.
  • Regular exercise is necessary for physical fitness and good health. It reduces the risk of heart disease, cancer, high blood pressure, diabetes and other diseases.
  • Exercise Tip: Keep a journal of your work-out routines everyday to keep you motivated and to show how much you have improved since Day 1.
  • Aside from the usual routines like running and biking, you can try a more intense and challenging fitness program that will keep your heart pumping and your muscles contracting such as TRX suspension. Exercises like this allow you to work all of your muscles simulatenously (back, biceps, rear delts, traps, forearms, hamstrings) so your entire posterior chain is already hard at work.

Achieve your fitness goals and improve your overall health and wellness, check out to find all the tools you need to start making the smarter choice towards looking young and feeling young.

Watch out for my Week 4 update. (I really hope to get well before the big day.)

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