It is difficult to stick on a diet while on vacation. Because staying fit is becoming less of a priority when we are supposed to enjoy our summer breaks once in a while with our busy lives. But there is no reason to totally ruin the months of hard-earned efforts in a week’s vacation.
By eating smart, everyone can eat some of your favorite foods while staying fit. Just keep your caloric intake to a maintenance level.
Use the 80/20 calorie rule:
Spend 80% of your calories per day on healthy foods like you would eat back home and 20% on the things you like, but never eat or don’t have available at home. For instance, if you like cheesecake, order a slice and eat half of it.
Your staple should still be fresh fruits, vegetables, and meats which are readily available in most resort areas. Watch the drinks. The calories in sugary ones like Pina Coladas and others with the little umbrellas can really add up.
Instead opt for a light beer, red wine or something straight on the rocks like tequila.
While you are most likely eating the number of calories, you need to lose weight while at home, bump up the number of calories to maintenance; that is normally a 500 calorie per day increase.
If you keep your exercise level about the same, you won’t gain weight and you can start up where you left off after vacation. Staying fit isn’t really hard at all.
Tips for staying fit while on a vacation:
Do morning workouts:
Exercising before breakfast is one of the best ways to get your metabolism revved up, and can last for most of the day.
Most resorts have an exercise room that guests can use. If you like being outside, sign-up for Zumba on the beach, yoga or water aerobics. Nobody says working out has to be boring. Or just swim laps in their pool. It is all fun!
Engage in fun calorie-burning family activities:
Family activities are a great way to burn calories and still have quality family time. If at an ocean-side resort, check out some snorkel gear and see what is under the surface of the sea. Snorkeling is a great calorie burner. Pack a Frisbee in your luggage. It doesn’t take up much room and weighs next to nothing, yet it can provide hours of good exercise.
Another great calorie burner is walking along the beach:
The soft sand makes you work harder than walking on a smooth surface, plus it works different muscles in your feet and legs making them stronger.
By exercising about the same while on vacation and eating at the maintenance level, you can have a good time and not blow your diet while on vacation. Eat smart, exercise safely and have fun.
How about you? What are the things you enjoy doing during a vacation with your family or friends while staying fit at the same time?
Share your thoughts with us by putting your comments below.
Food to Eat for a Healthy Lifestyle
Among all the news about which food are good for us or bad for us, figuring out what you can eat on a daily basis can be challenging. Some food is good for you but isn’t necessarily a great addition to your diet if you’re eating it every single day. Getting a balance is very important when it comes to your diet, so let’s look at some of the great foods that you can eat every day as part of a healthy lifestyle.
Add it to your breakfast, use it as a dessert – there are plenty of ways you can get some yogurt into your diet every day. Like anything, it’s important not to eat too much of it, as excessive dairy products can cause constipation, bloating and skin problems in some people. A small portion of probiotic yogurt every day can help your gut and stomach to stay healthier.
It’s full of iron and other nutrients, and it’s safe to eat every day. You can eat spinach raw along with salads, add it to your smoothies with different fruits, or steam it and add to a roast dinner or warm curry.
Berries are considered super-foods in many contexts, and since there are so many different types, it’s easy to find which ones fit easily into your diet. You can experiment with strawberries, blueberries, blackberries, and raspberries, using them as snacks throughout the day, breakfast foods in a smoothie or with yogurt, or even after a healthy dessert in the evening.
Unless you’re allergic to nuts, a small handful of them every day can help to boost your overall wellbeing. Almonds, walnuts, and peanuts are some of the most common nuts and are full of goodness. Nuts are a great option for vegans who may struggle otherwise to get good fats and a well-balanced amount of nutrition. Nuts can help you to lose weight, maintain a healthy weight, and lower your risk of heart disease.
Some people avoid this as it is high in calories compared to other fruits, however, half an avocado a day will help you feel fuller for longer and provides a great source of fiber. Always wash avocados before cutting into them or peeling them. This fruit has plenty of Vitamin K, which helps to promote better bone health.
Losing Weight on a Deadline
The desire to lose weight may be inspired by many factors. For some folks, it starts with an epiphany – for instance, not recognizing the overweight person looking back in front of a mirror or an innocent “Are you pregnant?” questions from friends who notice your bulging belly fat. For other people, the drive to change comes from a different kind of pressure: a deadline.
Stories of people losing weight in record time have become quite common. You may have seen one on a popular TV show, read it online, or even know someone that went through a drastic physical transformation. This, therefore, begs the question, “Can you really lose weight by a fixed deadline?”’
Whether your fast-approaching day comes in the form of a wedding, summer vacation, reunion, or some other special occasion, losing weight by a given deadline is very much possible. With that said, here are a few strategies that can help you get the desired body, just in the nick of time.
#1: Avoid Fad Diets like The Plague:
Burning body fat is a complex metabolic process, but generally, if you consume fewer calories than you burn, you will lose weight. The truth is, if a scheme sounds too good to be true, then it probably is. Getting into shape with fast methods takes extraordinary diet changes that may not be sustainable in the long run. Fad diets also rob you the chance to learn healthy eating habits, so when you stop them, you end up gaining back all the lost weight and sometimes even more.
In the journey to weight loss, slow and steady wins the race.
#2: Reduce Calories by Making Smart Healthy Food Choices:
No shortcuts, cut back on unhealthy high-calorie foods. Offenders include trans-fats in fried foods or snacks and drinks with refined sugar. Opt for healthier options like fruits, leafy greens, lean meats, and poultry or protein-rich plant sources, as well as low-fat dairy and whole grains for complex carbs. Also, practice portion control to bring down your calorie consumption.
#3: Lose Weight at a Healthy Rate:
How many calories should you cut back? Nutritionists suggest losing 1 or 2 pounds per week is a healthy weight loss rate that won’t shock the body into hoarding fat in an attempt to sustain itself. A pound of fat equals 3,500 calories, so cutting 500 or 1,000 calories from daily food intake helps you lose 1 or 2 pounds per week. Working with a healthy rate makes a realistic target for your deadline.
#4: Exercise Regularly:
Including exercise in your fitness regimen is the best way to accelerate weight loss when working toward a deadline. Physical activity increases your caloric expenditure. When combined with a healthy low-calorie diet, unwanted pounds will start to melt away fast. The trick to making exercises work for you is by committing to a regular workout routine that is maintainable even after reaching your fitness goal. Doing so will not only help you lose weight for an upcoming occasion but also keep it off for good.
Losing weight by a given deadline is easier said than done. But if you put the tips discussed above into practice, you’ll be well on your way to achieving a physique you can be proud of as well as mastering the art of healthy living.
Can Playing Golf Help Me Get Fit?
The advantages of playing golf
Playing golf can definitely help you get fit, but it does depend on how you do it. Playing 18 holes is the equivalent of walking 3.5 to 6 miles depending on the course.
Calorie-wise, walking an 18-hole course burns about:
- 721 calories, if you carry your bag
- 718 calories, if you pull your golf clubs in a two-wheeled cart
- 411 calories, if you ride in a golf cart.
Add in some hills on the course, then you’ll burn even more calories and get more exercise.
Benefits of Playing Golf
While golfing develops many of the same lower body large muscle groups as waking, namely the quads, calves, and buttocks. Golfing goes further by also developing the abdominal core and upper body.
Because of the twisting/turning action of the torso when swinging a golf club, the muscles running alongside the spine – the external obliques – become stronger as do the chest muscles, latissimus dorsi and the muscles in the forearm.
Affected Upper Body Muscle Areas
1. Abdominal Muscles
The external obliques help control your torso as you rotate through your golf swing. They run from the sides of the spine and across the ribs ending just above the hip joint.
2. Chest Muscles
The Pectoralis Majors run from your chest bone to the shoulder joint on each side of your body and helps support you when bent over and while rotating your body.
The Latissimus Dorsi run from underneath the armpit around the ribs in the back and connects to the shoulder blade. They help your arm move toward the middle of your body.
The muscles of the forearm are what give you the grip on your golf club. It is also what gives you control of your golf swing. In all, 22 different muscles work in conjunction with each other as you grip the club, rotate back, come forward and down with your swing and follow-through.
Based on a 300,000 participant Swedish study, not only does playing golf tend to get you into better shape, but the death rate for golfers is 40 percent lower. As compared to the similar sex, age and socioeconomic status of people who do not golf. This resulted in an increased life expectancy of 5 years for those who play. Who knew!
Because playing golf is fun, many overlook its health benefits when it comes to being a full-body development workout. Round out your workout with occasional strength-building exercises, such as weight lifting or a kettle-bell routine and you’ll reap even more health benefits.
To live longer and enjoy better health, play more golf!
The Essentials of Men’s Grooming
Grooming and skin maintenance aren’t just for women— there are simple things that guys can do that will visibly improve the look and feel of their skin.
Though men’s grooming is on the rise, it is often when guys hear the words “grooming routine”. They envision a lengthy process involving many products. Similarly, spending as much time in front of the mirror as their wives and girlfriends. This misconception about skincare can have painful consequences:
Think about this: 50 percent of men experience some form of underarm discomfort or itching. and believe this is the price to pay for using a powerful deodorant. It doesn’t have to be this way.
Practical Grooming Tips for Men
Here are some tips to help guys take better care of their skin without cutting into their free time.
Ditch the Soap
Guys often rely on a generic bar of soap (or worse, shampoo) to wash their bodies. These products are too harsh and strip essential oils from the skin. The dryness caused by soap is cumulative—the more you use it, the more damage you do to your skin.
Upgrade Your Workout Gear
While working out or playing sports, try wearing fabrics that wick sweat away from the skin. This is to help prevent skin from staying wet (when moisture is trapped on the skin, it is at a greater risk for infection).
Cotton, for example, is not ideal because it absorbs moisture. Check your local sports shop for moisture-wicking apparel made of materials like polyester or microfiber.
Don’t Forget Your Skin on Game Day
Tailgating and getting painted up in your favorite team’s colors is a tradition for many guys. Still, face paint makeup can clog pores and lead to irritation. After the big game, to completely remove the gunk, use a moisturizing body wash in the shower.
Remember That All Deodorants Are Not Created Equal
If the skin under your arms starts to itch or you see a rash developing, your deodorant is likely the culprit. Never treat this with rubbing alcohol or hydrogen peroxide to “disinfect” the trouble spots.
The problem is almost never an infection. It’s usually a contact irritation. Look for a formula that works best with your skin. And also gives you the odor and wetness protection that you need.
Have a Good Road Warrior Routine
When traveling to and from new regions with differing climates, know your skin and use products that you’re already familiar with. Now is not the time to experiment with new lotions and deodorants that hotels might give you. Always have these basics in your travel bag: facial wash, moisturizer, and sunscreen.