A lot of people nowadays complain about body weight and how they look. Some people exercise daily but don't see results. This is because they are not following the nutritious guideline and are eating more calories than they should be. Why is a healthy diet important? As health advisors and fitness doctors say:" You are what you eat" you must pay attention to the amount of food you eat and try to keep your meal portions moderately low.

            So how would you know how many calories you need to eat? You'd have to go to this webpage that calculates how many calories you have to eat to either lose weight, maintain weight or gain weight https://www.calculator.net/calorie-calculator.html .      

            Next, it is essential to understand where your calories are coming from generally; if you want to look leaner, you have to focus more on obtaining a heavier dose of protein per day. To read more on which foods provide you with the most protein, you can visit this website https://antons-website-5906.pagecloud.com/food-and-nutrition . #Healthy Meals . The foods that you should be eating should be: Vegetables: These should part a crucial part all meals. They are low in calories yet loaded with significant micronutrients and fiber. Fruits: A characteristic sweet treat, fruits gives micronutrients and cancer prevention agents that can help improve wellbeing. Nuts and seeds: These are outstanding amongst other fat sources accessible and furthermore contain significant micronutrients. Eggs: Considered perhaps the best food on earth, entire eggs pack an amazing blend of protein, useful fats and micronutrients. Dairy: Dairy items, for example, normal yogurt and milk are advantageous, minimal expense and have a lot of protein and calcium. Beans and legumes: These are fantastic sources of fiber, protein and micronutrients.

               The last and most important part is tracking your calories and ensuring your calorie intake is aligned with your body weight goal. There are many apps out there that help with tacking your calories, such as MyFitnessPal or MyNetDiary. MyFitnesspal is  If you don't have a cellular device, you can access these apps online on the web a powerhouse app, with an enormous food database, barcode scanner, recipe importer, restaurant logger, food insights, calorie counter, and so much more. Whether you’re monitoring your nutrition to lose weight, change bad habits, build muscle, or just hold yourself accountable for what you’re eating, MyFitnessPal makes it easy (Jewell, 2020). MyNetDiary is a personal virtual assistant for weight loss and diet. It’s the perfect multitasker, with features like a food diary, calorie counter, and exercise tracker. Plan your meals in advance, dial in those macros, check out nutrition facts, and get insights based on your data (Jewell, 2020) .

              For now, it is important to start tracking your calories and eating healthy as soon as possible to be in the best shape. To have some motivation to start eating clean, check out this person and start eating healthy today.

References:

Jewell, T. (2020, August 25). The Best Nutrition Apps of 2020. healthline. https://www.healthline.com/health/food-nutrition/top-iphone-android-apps.

                Exercises are a key component to achieving that dream body and staying healthy during quarantine and once the whole pandemic is over. A different range of exercises can burn a set number of calories. It's you burn calories by performing exercises or by playing sports.

           The following table includes the top 12 calorie-burning exercises. These exercises burn the most calories per hour. Remember, the calories listed are an estimate. Your exact calorie burn depends on factors like intensity, duration, and weight (Bubnis, 2019). Some of these exercises are great as they don't even require you to go anywhere as you can do them at home or in your yard and others may require you to visit a sports complex.

                     The next set of ways for burning calories is by signing up for different sports and teams. The chart above lists a couple of sports and the number of calories each sport burns based on your body weight. It is important to note that other sports such as hockey, soccer, and even swimming will make you burn a lot more calories as these sports require you to constantly move all of your body parts for long periods of time as opposed to golf or volleyball.

                 Calories aren't always burnt by physical activities as some simple day-to-day tasks also can burn a significant amount of calories without even us noticing that we are actually burning calories by does the household chores. Tasks such as gardening or mowing the lawn can burn up to 189 calories and it is always good to do some sort of activity outside to breathe in the fresh air.

              Lastly, the fourth way to be burning a lot of calories is by doing strength training. Strength training — also known as weight or resistance training — is a physical activity designed to improve muscular fitness by exercising a specific muscle or muscle group against external resistance, including free weights, weight machines, or your own body weight (Iliades et al.). All of the exercises listed above burn a certain number of calories and unlike sports you are able to build up muscles over time based on what muscle group you are targeting.

           If you are curious to see more exercises before your fitness 2021 journey I strongly suggest you go to this site to understand better how you can target specific muscle groups https://antons-website-5906.pagecloud.com/fitness-beast. On another note there is a YouTuber called Jeff Cavaliere who does a very good job of explaining how each muscle group works and how you can build up muscle over time. Just check out one of his videos below.

               In order to really see changes in your body, there needs to be a good diet and you have to exercise regularly working out once a week might be effective when it comes to losing weight however if you want to look better and gain muscle you would need to work hard at the gym or at home in order to achieve the best body you can. The working our and eating clean has to start today. Meal prep your food a week in advance, try to follow a good workout schedule, and your future you will be thanking you for starting your health and fitness program.

References:

Bubnis, D. (2019, May 15). 12 Exercises That Burn the Most Calories. healthline. https://www.healthline.com/health/what-exercise-burns-the-most-calories.

Iliades, C., Rapaport, L., Asp, K., DiGiulio, S., Migala, J., Phillips, Q., Fetters, K. A., Marks, H., & Lawler, M. (n.d.). The Benefits of Strength and Weight Training: Everyday Health. EverydayHealth.com. https://www.everydayhealth.com/fitness/add-strength-training-to-your-workout.aspx.