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Diet Rules for Long Lasting Results

Top 13 Diet and Exercise Rules for Long Lasting Results

Tired of being unhealthy and looking for diet and exercise rules to jumpstart a healthier life? Well, it is not too late and there’s no time like the present to get started. Food plays a big role in our health and fitness. While there is no fast track to a perfect body, there are specific tips that can help you get closer to the perfectly chiseled body you daydream of.

The critical step is to keep close tabs on what is going into your body and be more conscious of unhealthy options with more healthy ones. Add to that a properly scheduled workout plan. Let us go through some of the diet and exercise rules which you may or may not have heard of.

Best diet rules to get the body you want

Rule #1 Say No to Processed and Junk

Junk food appeals to your taste buds, and that’s all they do besides contributing to fat in your body. If you find it challenging to keep away from processed carbs, don’t bring them home from the grocery store. Don’t buy any chips, dips or cookies, and if you have them in your pantry you might want to throw them out. Instead of spending money on junk food, spend it on healthy food with high nutritional content. Going low on carbs is the best way to lose weight in no time.

Rule #2 Stock up on Protein diet rules

One of the great ways to lose weight is by minimizing the sugar and carbohydrate intake. In such a case, your body needs enough other nutrients, and you can rely on protein. Carbs promote insulin secretion, which stores all the fats in your body. However, a protein-dense diet boosts body metabolism and expedites fat-burning essential for losing weight. Proteins also curb your hunger, and you end up avoiding your cravings for unnecessary calories. Wondering what you can have for breakfast that is packed with proteins? Try having whole wheat bread with sugar-free peanut butter, cottage cheese, and avocado. You can also stick to the basic eggs, hard-boiled or scrambled as you like.

Rule #3 Say Yes to H2O diet rules

In order to remain healthy, hydration should never be overlooked. Your body needs water to support bodily function. It retains water weight when you are dehydrated as a survival tactic to prevent the body’s water levels from running low. Every individual should have at least eight glasses of water a day. Drinking water an hour before meals is another active strategy guys can use to cut down on overeating. It keeps your stomach feeling full and helps in dealing with unnecessary cravings.

Rule #4 Run in Spurts

Instead of opting for a long run, try switching between fast and slow running. If you are not used to running and have taken up fitness recently, this should be your motto. This way, you will be able to burn more fat and shorten the process of losing weight.

Rule #4 Weight Training is a Must

weight training lunge

While you are doing every bit to eat clean for a healthy living, you can’t skip training days. Hit the gym and lift some weights not only to improved your performance but to speed up your weight loss journey. When you focus on building muscles, your metabolism gets a boost, and as a result, you burn more calories.

Rule #5 Get Moving

You will find plenty of reasons to stay in your bed a little longer in the mornings. But the first step towards a fitness journey is to snap out of bed. Even if you are at home doing nothing, make it a habit of walking around for 10 mins every hour or so. Staying at home for long hours can make you feel restless or bored. As a result, you are likely to indulge in mindless munching and consume unhealthy carbs and fats. Walking or movement of any kind keeps you productive and is one of other great ways to lose weight.

Rule #6 Adopt a Meal Pattern

To speed up weight loss make yourself a meal schedule. That is, have your meals around the same time every day and stick to it to prevent overeating. Never skip your meals and avoid constant munching. In fact, try having three meals a day and separate some time for snacking twice every day.

Rule #7 Engage Your Full Body

You cannot lose weight by focusing on one part of your body and training it. The diet and exercise rules tell you that you need to include exercises that exert stress over your entire body. Incorporate exercises like squats, deadlifts, chin-ups, pushups to work out every major muscle group. If hitting the gym after work looks impossible, try waking up early and meeting your training needs.

Rule #9 Cardio is Essential

We can all agree that cardio makes you sweaty and tired but skipping it is not a good option. Include cardio in your fitness routine, activities that you will actually enjoy doing. It could be playing sports, cycling, going for a jog early in the morning or evening. You can either join classes like Zumba or learn Muay Thai to make up for your cardio workouts. But ensure that it is done regularly because nothing burns more fat like a good cardio routine.

Rule #10 Diet and Exercise Rules – Go Green diet rules

Top 13 Diet and Exercise Rules for Long Lasting Results eat leafy greens

If you want to have a sustainable weight loss journey, then include green leafy vegetables in your diet. The leafy greens come with plenty of health benefits. So not only do you lose weight by incorporating it in your diet but it keeps your body healthy. Also, by leafy greens, we don’t mean limit yourself to lettuce, spinach or kale. Plenty of other options include bok choy, broccoli, swiss chard with surprisingly the same benefits. Just like how your workout routine demands for variation, there needs to be a change in your diet too.

Rule #11 Swap with Healthy Fats

Surprising we are recommending to include fats in your diet while trying to lose weight? Well, if you add healthy fats to your meal plan, you can keep weight gain at a minimum. Healthy fats like olive oil, coconut oil, avocados, nuts, and seeds keep your stomach full for longer. They further help to prevent cravings. The healthy fats take time to digest, and as a result, gives a satisfying feeling to your stomach curbing hunger and cravings. However, the healthy fats still contain calories so, ensure what you consume is in moderate amount. Want to eliminate that belly fat as quickly as possible? Then try out these healthy fats.

Rule #12 Get More Sleep: diet rules

This is probably the easiest and one of the best and easy to follow diet and exercise rules for losing weight. Quality sleep is necessary for your body, and we can’t stress enough how important it is. You need to get at least 7-8 hours of sleep everyday minimum. If the body is sleep-deprived, it can increase hunger and fat-building hormones. With lack of sleep, your body starts overproducing the hormone called Ghrelin. Ghrelin is an appetite increasing hormone, and when further elevated, it makes your body crave carbs and surges body insulin. So if you want your body to burn fat and keep your metabolism in check, hit your bed in time. 

Rule #13 HIIT Training: diet rules

HIIT Training box jumps

Nothing builds muscles and promotes weight loss like HIIT training. This workout is the ultimate fitness plan you should follow when you want to burn fat rapidly. In the High-Intensity Interval Routine, you develop a short period of intense exercise and take a break to recover. Basically you alternate between these two simultaneously, and as a result, it boosts your metabolism. Even hours after doing your workout, your body continues to burn calories. Generally, for the best results, you must carry out an exercise for one minute and take 30-sec rest and repeat.  To get the most of your HIIT workouts also add core workouts to the routine. By including ab exercises, you will be able to build muscle, burn calories, and shed weight concurrently.

Yes, maybe you should have started yesterday, but it is good enough that you are starting today! A healthy life is not a fad, but a lifestyle and some habits need to change permanently, making it more comfortable over time to become a natural habit. Follow these diet and exercise rules and with a little discipline and consistency, you will get the perfect body.

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    About Us

    Men’s Fit Club was started with the goal of empowering men to get the most out of their lives. This meant going beyond exercise and diet tips to really address the broad range of issues that men face on a daily basis – topics like recreation, finding love, sexual health and even sound fashion advice.