Nutrition and exercise - busting the myths

Posted on 20 Sep 2017

Please note: this is an old article

It was published in September 2017, so the information may be out-of-date.

With summer around the corner, everyone is on a health kick of sorts to try and beat the winter spread.

Written by Aquamoves Fitness Instructor Carien Hesselberg

There is so much conflicting information out there, people are often confused as to the best way to lose weight and be healthy. There are that many magic potions, pills and meal plans promising fast results, but the reality is that the results oftentimes don’t last.

My preference is to recommend a lifestyle change instead of a “get fit quick” strategy. And by lifestyle change, I don’t mean overhaul everything in one big hit. That sets people up for failure as they are overwhelmed by the amount of work that is required.

Here are some top tips to get ready for summer:

Set realistic goals

Make sure that you set a timeline to those goals, that they are realistic and achievable

Change little habits over a period of time

Tackling one or two changes per week is far more manageable than overhauling an entire lifestyle. Start with something basic like increasing vegetable intake or doing at least 30 minutes of exercise daily.

Plan for the busy times

We all know that when you are busy, the fast food drive through is a much easier option than going home to cook. If you spend a few hours over the weekend or during your days off doing some meal prep, you will not need to rely on the heavily processed stuff, and instead fuel your body with the right nutrients

Don’t cut the carbs

There are a lot of diets claiming that cutting carbs will help you to sustainable weight loss. That is not true. Your body requires carbs, however timing it appropriately is key. If you want to lose weight, it is best to eat your starchy carbs after a workout. Make sure you focus on whole grains and low GI carbs.

Watch your portions

Oftentimes we find ourselves overeating. By eating correct portion sizes and eating slowly until you are about 80% full, you will train your body to correctly recognize hunger cues, and satisfy them without overeating.

Don’t beat yourself up

If you have a slip up, don’t think that you have completely blown it and give up. Make sure that you get back into it, THE NEXT MEAL. Not tomorrow, not next week or next month, your next meal.

Make an appointment with yourself

We all lead busy lives and sometimes fitting in exercise is hard. Take your calendar and block out times that you can set aside and “make an appointment with yourself”.

Invest in yourself

If you really have no idea where to start, it might help to see a qualified nutritionist or personal trainer to advise you with the best possible strategy for your goals.

Don’t slack off on the water

Especially during the warmer months, it is super important to keep up your water intake and hydrate yourself sufficiently.

Find your cheer squad

Change is hard at the best of times. Make sure you have a support system in place. Finding a gym buddy to keep you accountable, or getting your partner on board with your lifestyle change will go a long way to help you achieve your goals

Changing your entire life in one day is hard, but by changing little things over a period of time, is much more achievable. These little changes will become habitual and so ingrained into your daily life, that you will not even think about them. The rewards are worth it as you will look and feel like a whole new person.

Fitness Instructor Carien Hesselberg says there are lots of myths out there about exercise and nutrition.
Fitness Instructor Carien Hesselberg says there are lots of myths out there about exercise and nutrition.