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Helpful Tips - Sound mind in a sound body

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A friend of yours is obsessed with losing weight, but he/she is not fat at all. What do you advise him/her to do? Use the text below and write a paragraph giving advice.

“Sound mind in a sound body”

Staying fit is a great way to improve your mood and overall health. Many people struggle with staying fit over time, but the benefits of fitness definitely outweigh the costs. With some commitment and motivation, you can maintain your physical fitness for years to come!

1. Exercise at home. Not everyone has the time or money to go to the gym and there is no need to. Working out at home is very easy and can be very beneficial. Some at-home exercises include:

Push-ups. Use your weight against the floor or wall to work on your upper body strength.

Sit-ups. Sit-ups can be done by simply laying on the ground or, with a more advanced technique, with a chair or exercise ball.

Yoga. Yoga practices such as downward facing dog or sun salutations are easily done on the carpeted ground or on a yoga mat.

2. Start walking, jogging or cycling. No matter what your speed is, walking, jogging and cycling are very important parts of a healthy lifestyle as they are activities that keep your heart and lungs active and your blood flowing. If you need to keep your knees strong or have body aches and pains, then cycling may be a better solution.[1]

·         Come up with a daily walking, jogging or cycling routine that fits with your schedule (i.e. go for a jog everyday at 6:00 p.m.). After a while you can increase your distance, speed, and the length of your workout.

·         Go out of your way to walk more. For example, if you go to the grocery store try to park in the farthest spot from the entrance so you are forced to walk those extra steps to get there.

·         Walk or bike to work or school. If you live close enough to work or school a good solution would be to start walking or cycling.

·         If you jog you should jog at least 1 kilometre (0.62 mi), but it is very important to pace yourself.

3. Exercise in the gym. If you like the gym atmosphere and can afford the membership then the gym is a great place to stay fit.

·         Utilize the machines for cardio and weights, but be careful and never use a weight that is too heavy. Use smaller weights and you will find that you will progress through the weights very rapidly.

·         Learn strength training and muscle toning techniques from an instructor or professional.

4. Join a local sport team. If you are not a fan of the gym or practicing random exercises then joining a local sports team may be a great solution to get outside, move around and have some fun! Many cities have their own recreational sports teams that meet and play on certain days.

·         The most popular city sports are: dodgeball, kickball, softball, basketball, pickle-ball, and ultimate frisbee.

5. Eat healthy. Maintaining a balanced diet can be difficult to do if you do not have the time to cook for yourself every day. But, it is easy to find healthy solutions in restaurants and take-outs as well. You will find that maintaining a healthy and balanced diet can increase energy and productivity, boost your metabolism and make you a happier person because you will be consuming the nutrients and vitamins your body needs.[4] Foods to eat are:

·         Fresh vegetables and fruits: carrots, onions, broccoli, spinach, eggplant, melons, bananas, apples, and oranges.

·         High-protein foods: lean meat, poultry, fish, legumes, nuts and seeds (like chia and hemp), tofu, soy beans, eggs, cottage cheese, and lentils.

·         Grains: whole wheat toast, oatmeal, quinoa, and barley.

·         Foods high in fiber: cooked lentils, black beans, green peas, pears, raspberries, and oat bran.

6. Get rid of any junk food. It is one of the most important components of a fit lifestyle. Many people ignore it, but if you exercise and eat a lot of junk food you will not get any fitter. This is because the junk food turns to fat almost immediately. Junk foods contain poor nutrition and are high in sodium and sugar. Because of this, your body sugar levels drop after consumption and you end up feeling fatigued with a major lack of energy.[2] Foods to avoid are:

·         High in sugar: donuts, cakes, cookies, pudding, cereals, canned and dried fruits, and sodas.

·         High in fat: Processed meats, hydrogenated oil, and shortening.[3]

·         Avoid foods containing artificial ingredients.

7. Know when to eat. It is really important to avoid skipping meals. A lot of people might think that you will lose weight by skipping a meal but that is very inaccurate. In addition, skipping meals can affect your energy levels.[7] Here are some examples of healthy meals and snacks and when to eat them:

·         Light breakfast: eggs (you can mix eggs with some veggies like artichokes, peppers, or mushrooms, etc.) with grapefruit and a piece of toast

·         Mid morning snack: unsweetened yogurt with berries

·         Lunch: salad (be careful of the dressing!) with a protein (i.e. grilled chicken or turkey)

·         Afternoon snack: apple, orange, or a banana with almonds and a spoonful of peanut butter

·         Dinner: lemon baked salmon with brown rice, carrots, and asparagus

8. Drink a lot of water. The human body is made of about 50-65% of water, and you need to keep replenishing it. Your body sweats a lot of that water so you need to put it back in.

·         The amount of water you should drink relies on how much you weigh. To calculate how much water you should be drinking, take your weight and multiply it by 67% (2/3). So, for instance, if you weigh 130 pounds (59 kg) you should be drinking about 87 oz (2.6 L) of water per day.[8]

·         If you are exercising you will need to increase your amount of water intake to replenish what you are sweating out.

 

 

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A friend of yours is obsessed with losing weight, but he/she is not fat at all. What do you advise him/her to do? Use the text below and write a paragraph giving advice.

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