There is so much information on the web about fitness and nutrition, especially fads and quick fixes. My experience in fitness and nutrition runs deep. I have been a certified personal trainer, I went on my own fitness and weight loss journey, and now I am becoming a certified nutrition coach.
One of my goals in life is to help others understand that fitness and nutrition go beyond weight loss. There are different ways to be healthy. In addition to that, I want people to understand healthy ways to be fit and eat nutritiously that are backed by science and not misinformation. Keep reading to read the fitness and nutrition facts that are proven and backed by science.
Fitness and Nutrition Facts Backed by Science
Eat More Vegetables
This has been scientifically proven that eating more vegetables provides multiple nutrients our bodies need. Especially greens, vegetables hold mostly water and are low in calories, so we can eat more veggies than many other foods.
You don’t need to eliminate other foods. Simply make sure the majority of your meals are made up of vegetables.
Drink More Water
The majority of Americans drink at least one soda a day. “Soda is still the dominant sugary drink, making up 65 percent of sugary drink sales.” But it holds so, so much sugar and lacks nutritional value.
That’s not to say you can never drink a soda! But it does increase caloric intake without filling you up as food does. I encourage you to strive to drink at least one more glass of water each day.
Get Enough Protein
Protein is a crucial macronutrient our bodies need to repair and build muscle. It also slows the breakdown of carbs into sugar. Basically, it acts as a barrier to spikes in insulin levels.
If a person’s diet is based around meat, they may be getting too much protein. Others do not get enough. Try to ensure your meals consist of one serving of protein or make up a third of your plate.
Exercise Reduces the Risk of Heart Disease and Stroke
Exercise reduces the risk of heart disease and stroke, along with multiple other potential health concerns. Science has proved that 30 minutes of exercise per day lead to a healthy heart. Even low levels of physical activity can decrease the chances of heart disease or stroke.
On the flip side, some studies suggest that too much exercise can be too stressful on the heart. Do not over think this, but be mindful of taking rest days.
Routine Physical Activity Relieves Depression and Anxiety
It doesn’t mean it’s not hard, it is. There have been many depressing days where I knew if I could get up and exercise, I would feel better. But I couldn’t. Or I had to hype myself up and into it.
Studies have consistently shown that physical activity can help treat depression. This is linked to the serotonin released through exercise. The struggle is, when a person is depressed, the last thing they want to do is move. How can we break through this?
Strength Training Strengthens Bones
Strength training can develop strong bones. Putting stress on your bones through weight lifting can increase bone density. Ultimately, this can decrease the risk of osteoporosis.
Osteoporosis is a disease that weakens bones. It means an individual has less bone mass and strength. This disease primarily attacks women. Of the 10 million Americans with osteoporosis, more than 80% of them are women.
With this knowledge, I encourage you to implement strength training 3-4 times a week.
It’s Not As Much About WHAT You Eat, It’s About How MUCH You Eat
I strongly believe that it isn’t all about what you eat but how much you eat. In other words, be mindful of your portion sizes and you can enjoy just about anything!
On the flip side, you can enjoy so much food when you focus on using it as fuel. This is simply because you are eating low-calorie-density foods, such as vegetables and fruits, and can eat far more of them. A 400 calorie meal of vegetables and fruits versus 400 calories of fast food takes up more space in your stomach and results in the meal of veggies and fruits keeping you fuller longer.