In less than 2 years I will turn 50!
With all the Coronavirus and health stuff going around at the moment I decided to make some changes to my lifestyle. Particularly my diet and introduced an exercise routine which I now do at home.
This article has been written after I researched healthy foods, good diet and exercise from around 5 reputable health websites.
I decided to share with you how I am losing weight and feeling better for it plus working on getting dare I say, a six pack!
I am in a lucky position regarding meals as fortunately my housemate is an awesome cook and knows a thing or two about healthy eating and protein foods.
So firstly, I am going to share with you what I swapped out of my diet, what I replaced it with and what I eat as snacks.
Healthy Diet & Foods
Here are some of the things (treats) I used to eat and drink and what I swapped them with plus addititional snacks:
- Milk chocolate biscuits – swapped for 70% cocoa or above dark chocolate
- Bread – Protein bread or wraps
- Diet Coke – I took the plunge and literally now drink 4-5 pints of water per day and a glass of milk
- Unsalted mixed nuts (additional)
- Baby plum tomatoes
- 2 boiled eggs a day with a slice of ham (additional)
- Grapes and apples (additional)
With our main meals we always have loads of vegetables. Especially carrots, broccoli, cabbage and peas.
For dessert fat free greek yoghurt with fruit such as strawberries or blueberries.
Each day I make sure I have an apple or two, grapes, handful of mixed nuts, baby plum tomatoes, few chunks of dark chocolate and a glass of milk.
Twice a week I make sure I have a salad with mackerel in tomato sauce.
This is on top of the healthy main meals.
All this is helping me lose weight and feel much more better for it.
Where I live in Leamington Spa I can walk to work.
According to my steps recorded on the Google Fit app, it takes 3,000 steps to get to work and 3,000 steps to walk back home.
At work I walk around 5,000 so I am lucky I am on the move quite a lot during the day. I average 11,000 steps a day. The recommended target is to walk 10,000 steps a day to help keep fit and healthy.
As well as the walking, I do regular excerise at home. These are easy to do exercises and are helping me towards my goal of getting a bit of a six pack!
Here are the exercises I do at home every other day:
3 reps (lots) of the below taking about 15-20 minutes every other day.
Over arm stretches 10 left arm and 10 right arm
30 second rest
10 x press ups
30 second rest
Hold the planking position for as long as I can
30 second rest
10 x reverse crunches
This gives me a pretty good workout after I have completed the routine.
Health Research Tips
As I mentioned earlier I read up on protein foods, healthy foods and how to lose weight.
It was interesting reading as my housemate is on a protein diet at the moment so I was able to see if the information was mirroring her diet. It certainly did to be fair.
I learnt that eating protein foods can not only help with losing weight but also build up your muscle mass.
Here are some foods that offer high protein and are very good for you. You should aim to include them in your diet:
- Fish such as tuna, salmon and mackerel
- Chicken and turkey
- Boiled eggs
- Nuts such as almonds, walnuts, hazelnuts etc
- Greek yoghurt
I still enjoy a few beers on a Saturday and the odd bottle of Birra Moretti in the week. I have not stopped drinking completely but have cut down. My belly is definitely firmer and flatter after making these changes.
So, if you are middle aged and looking for some healthy advice, I hope this may help you.
Feel free to leave any comments or start a discussion on healthy eating, home exercise below.
All the best and stay safe and healthy.