Basics of Keeping Fit

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Did you know that it makes a difference which foods you eat if your goal is to stay fit? Did you know there is a difference between losing weight because you are eating less and losing weight because you are eating to stay fit? It does matter what foods you choose to eat when your goal is to get fit and stay fit.

When you lower your caloric intake drastically, your body will use muscle in order to have the nutrients it needs to function. When muscle is depleted your body loses! Less muscle means reduced metabolism. A reduction in muscle mass means that you are burning less calories than when you had better muscle mass. When we eat more food than we need in calories each day, that excess amount of calories turns to fat. To prevent a build-up of stored fat we need to watch the amount of food we are eating (portion sizes) and we need to exercise at least 30 minutes each day.


To stay fit, eat more carbohydrates and protein so that you body will have what it needs to function properly. If you get more fats than proteins, your body will break down muscles to get what it requires to function. It is a fact that if you under eat the weight you lose is NOT from fat being lost it is from muscles, nerves and other living tissue that is depleted in order to give the body what it needs to survive! When you under eat you are hurting your body and not helping your body to be fit. The equation for being fit is to eat a healthy well-balanced diet and to get the proper amount of exercise each day.

A healthy diet consists of a variety of food so that you can get all of the essential vitamins and minerals from the foods you eat. There is no one food type that can provide all the nutrients that your body needs to stay fit; you must eat a variety of food in order to be fit and healthy. Talk to your doctor about supplements if you feel that you are not getting all the vitamins and minerals that your body needs on a daily basis.

Our bodies require certain nutrients for growth and repair of body cells and to functioning of organs and tissues. We also need nutrients for energy to perform daily tasks and to prevent or relieve tension and stress. We also need vitamins and minerals to strengthen our immunity system. Fiber in our diet helps our digestive tract to function properly.

The food we eat is what fuels our body. If we do not feed our bodies or we put in food that is not of nutritional value like snack foods, sugary foods and foods high in fat our bodies will not be able to function properly and we will notice this by not having energy to walk, run, or do the physical tasks of our daily lives like studying at school, doing tasks at work or housework.


Your doctor can advise you on what foods to eat or what supplements you should take. Your doctor can also refer you to a registered dietician for help planning meals and snacks that are nutritious.

Exercise to stay fit does not necessarily mean that what you do has to be intense. To be fit you must move your body on a regular basis. This means not being a couch potato and making a real effort to do some form of exercise for a minimum of 30 minutes each day. The exercise can be going for a walk with your dog, swimming several laps in the community pool, gardening, or playing a sport. You can exercise at home, in a gym, join an exercise class, or buddy up with a friend for routine walks or jogs. There are many different types of exercises to choose from including aerobic exercise, strength training, team games, and other exercises such as yoga, martial arts like karate and judo or biking.