Tips for Eating Healthy in Preparation for Spring Break

Spring break is right around the corner and if you happen to visit the pool, you will most definitely hear that it is “time to stop eating” at some point during your time there.

Ladies, it is time that you realize taking laxatives and eliminating food altogether will do nothing but harm your metabolism and general health in the long run.

Maintaining a healthy diet and level of activity is the key to weight management and an altogether healthy lifestyle.

Rather than starving yourself, start off your weight loss routine by visiting the dietitian here on campus or going online to determine the necessary calorie intake for your body.

Once you are aware of your daily calorie requirements, it is time to figure out how many calories will be burned during your exercise routine and how you will be consuming extra calories.

A food journal can be very helpful in keeping track of your calorie intake, as well as what types of food your body needs. An exercise log can also come into play when planning and carrying out weekly physical activity.

Water is a key ingredient in losing weight, not only because it flushes toxins out of the body, but also because of its ability to squelch hunger.

In order to get your digestive juices flowing, water is a great way to start the day, and every meal.

Staying hydrated will keep you feeling fit and energetic throughout the day and intensify your daily workout.

Rather than drinking fruit juice that is often sweetened, a better option is to eat fresh fruit that contains natural sugars, much-needed fiber and an array of vitamins.

Processed fruits are also usually sweetened and lack fiber; so, again, fresh fruit is a much better option.

When it comes to shedding pounds, it is crucial that your body gets the five servings of fruits and vegetables that are needed daily.

Include at least one salad per day, and choose the darkest leaves that are available.

Cooking vegetables depletes many of the vitamins and nutrients as well as the amount of fiber they contain.

This is why boiling, steaming or eating your vegetables raw is most beneficial.

Next time you see that chocolate cake in the pastry section, think about whether your body really needs it.

The answer is, “it doesn’t”; so clench your fists and walk away, because you know that the calories will add on somewhere.

If you need a sweet fix, fresh fruit can be a satisfying option.

Now this does not mean the slice of birthday cake or “cheat food” is off limits.

Indulging in the occasional treat is acceptable in moderation. Savor the flavor and avoid going overboard.

Decide how many meals you are going to have per day, and when you are going to have them.

Eating at fixed times throughout the day allows you to avoid becoming so hungry that you overeat or binge.

Grazing, otherwise known as eating five to six times per day, rather than just three, is a key player in weight loss and management.

In America, a morning coffee is nothing out of the ordinary.

In fact, tea and coffee alone are completely harmless and one cup of black coffee before a workout can even increase weight loss.

What really adds on the pounds is the cream and sugar that are put in coffee.

Believe it or not, a cup of tea or coffee with cream and two cubes of sugar is just as fattening as a slice of chocolate cake.

In addition, drinking too much coffee can desensitize your body to the fat burning effects of caffeine.

So next time you go for that morning coffee, just remember that it can be a hinder to your weight loss.

Telling you to stay away from fried things, avoid alcoholic beverages and watch your sugar and fat intake is just stating the obvious.

However, many students do not realize the negative impact of skipping meals.

By skipping meals, not only is your blood sugar level adversely affected, but your “fixed schedule” is thrown off, confusing your body’s cycle of hunger.

You are now more likely to binge or overeat, and this can quite quickly lead to weight gain.

Your mother always told you that breakfast was the most important meal of the day and, guess what, she was right.

It is crucial that you eat a hardy breakfast within one hour of waking.

This way, your body is able to charge itself with the energy that is needed for your daily activity.

Eating too many eggs is not a great idea, but if you do need to have a morning egg, remember that salt is one of the major causes of obesity, so limit your use.

Bringing us back to biology class for a moment, your diet should consist of carbohydrates, proteins, lipids (fats) and nutrients.

Carbohydrates should make up about 50 percent of your diet, proteins about 25 percent and fats only 15 percent.

Stay away from red meat in favor of white meats, fish and tofu, which are less caloric.

White bread is nothing but empty calories, so stick with high fiber multigrain breads that also contain protein.

Always remember to chew your food and enjoy the taste, this will help you to eat slower and know when you are satisfied.

Adding saliva to the food allows the sugars to be digested, and our body is then able to benefit from the food that is taken in.

Even liquids and soft foods should be chewed at least eight to 12 times, but many of us are guilty of eating “on-the-go” and “inhaling” our meals.

When you do begin to notice a change in your physical appearance, it is important that you reward yourself.

This does not mean go spend your money at Dairy Queen.

Instead, buy a new article of clothing to compliment your new shape or go on an adventure with a friend.

Next week is Body Awareness Week, so love yourself, love your body, and treat it with care.