Free Online Diet and Fitness program

[LRSU_Dog]

Discovery Health has a lot of information and free online programs for things like diet and fitness. The link below is to a current program they are sponsoring:

http://health.discovery.com/centers/nutritionfitness/program/fitnessplanner/fitnessplanner.html (http://health.discovery.com/centers/nutritionfitness/program/fitnessplanner/fitnessplanner.html)

[Chris89]

Im not going to sign up to link at a website that im am only going to use once

What are some hints?

[LRSU_Dog]

That is your choice. Ultimately I would be wrong by promoting unsafe and unhealthy measures to diet and excercise, so I offer things I know or have seen. My wife and I, for example, used the Discovery Health Fitness Challenge earlier this year - which is similar in scope to the current online program they offer.

To make the grade on wieght and physical fitness takes planning and preparation - this cannot be crammed at the last minute, which ultimately will be unsuccessful.

If you have a time-frame and goal in mind, post that, and if I am aware of something you can look into I will pass it on - however it is your choice to use that info or not.

[mustanggirl04]

Ok I'll take some help if nobody else will.I want to sign with the Guard in June or July. I have to lose 44lbs.I run with my recruiter everyday and I also go to the gym 4 or 5 dys a week to do some weights. I am doing the diet my recruiters told me to do but I just don't like the results its just not fast enough for me. I know that is a lot of weight to lose in that amount of time but anything that can help I will take. I have to sign with the Guard, I know that sounds weird but its just something I have to do for myself.So if you know of any tips that would be greatly appreciated.:confused:

[LRSU_Dog]

I have learned what I know by researching different sources, and keeping an eye to common sense. For the most part I use methods I see as good, and if necessary modify them to meet my needs.

As to diet, there are many things to consider, but of those things that I know these stand out:

- Decrease your high-glycemic foods (breads, pastas, potatoes) as these signal fat storage to the body by raising blood sugars. This does not mean make them disappear - you need a healthy diet which may include these items - but small portions that are decreased and varied.

- Avoid fast foods... deep fat fried foods, and other fried foods... fried in fat is never good, and there are a lot of oils that are healthy when used sparingly.

- Little things like sugar, syrups, dressings, coffee creamer and the like can easily be eliminated and count in your favor toward decreases in fats and carbs.

- Water is best, and lots of it - especially before, during and after eating - as well before and after excercise. If you drink a full glass of water prior to eating, you will be inclined to eat less while maintaining your bodies nutritonal needs - drinking water during helps with digestion. I like coffee (caf or decaf) or hot tea (caf or decaf) after I eat which further helps digest a meal - is not water after a meal, but that is my personal preference.

- Just because it contains water does not mean it counts toward your daily water intake - water is water - soda is soda... carbonated water, or drinks with a lot of additives, sugars, etc do not act the same as water in your body - you can dehydrate easily on coffee, soda, and other drinks found in the convenience stores...

- Sports drinks have a lot of sugars...

- Substitute something for soda, which does not mean diet soda... Look at the ingredients - there are a lot... A soda every now and then is not necessarily bad - but fruit juice, tea, or water (the original diet drink) might be a better choice

- Brisk walking is better than nothing - anything that gets your heart rate up is good - and working out with a buddy or a group helps maintain motivation.

- Small portions... believe it or not - the "healthy" frozen dinners that are low in calories tend to be the portion size you should eat for a meal. I have read that the Uncle Bens rice bowls are one of the best frozen foods to eat due to size & small amount of calories. I have been reading more and more that a piece of meat in a meal should be roughly the size of a deck of playing cards to be a healthy portion...

- Try to track your calorie intake and cap it - variations of calorie intake a day might be something to talk to a nutrionist about - coupled with total body cardio and aerobic excercise you can work to try to burn more than you store.

-Eat at varied times during the day, and not the same time every day - snack on a handful of fruit and/or nuts in between so that you have some food intake every few hours (based on the eating 5 to 6 times during the day premise - this does not mean each is a full meal - only balanced and does not allow your body to get in a routine by "shaking up: your matabolsm on a daily basis.)

- If a diet / or diet is not working - perhaps a trip to your physician to talk about the subject would be in order - and give you better success than the diet fad aisle at the store.

These are just a few things off the top of my head. Let me know if this helps, makes sense, and if there is anything I can help you with! One thing you might want to try to do is map out your excercise and diet on a day by day basis - keep your workouts varied and intense, this way you can track progress and try to find what works and what does not. Another thing, I am working on retooling myself toward my military goals which are very physically intensive - so I am working (with my wife) to practice what I am preaching!