What Constitutes a ‘Healthy Diet and Regular Exercise’ for Weight Loss in 2018?

Last Modified: Monday, September 24, 2018
What Constitutes a 'Healthy Diet and Regular Exercise'?

Vitamins, minerals, amino acid compounds and peptides can all be excellent aids in your weight loss journey. In fact, they may just be the ‘key’ required to unlock those stubborn fat stores where mindlessly running the treadmill or enduring the latest diet fad has failed.

But how often when you purchase a weight loss supplement do you notice the caveat ‘For best results combine with a healthy diet and regular exercise?’ Great! But what exactly does this mean to you?

You know that you need to eat healthy and you need to change your diet, but many people don’t even know where and how to start. So they turn to harmful and drastic diets that are void of the much-needed vitamins and minerals that are the life-blood of the body.


What is Considered a Healthy Diet?

There are plenty of diets with fancy names including the Paleo diet, Atkins diet, Zone diet, and the Weight-Watchers diet. Some may apply restrictions to many healthy foods and involve drastic eating changes that can be dangerous to your health. Others lack the additional supplementation of important vitamins, minerals and peptides needed to allow the body to function how it should. The good news is that you don’t need a trendy (and confusing) diet to achieve your goals. Some common sense coupled with regular exercise and lipotropic nutrients may be all the stimulation your metabolism needs. So what exactly constitutes a healthy diet? Here is a list of do’s and don’ts for eating well.

Diet and Exercise2


The Do’s of a Healthy Diet

Do Eat Whole Foods – Whole foods are the best types of food you can feed your body. They’re as close to their natural state as can be, are free of hormones, additives, and preservatives, and have been refined or processed as little as possible. Think fruits and vegetables, whole grains, beans and legumes, lean (preferably organic) meats, and dried fruits and nuts.


Do Eat Whole Grains – They’re jam packed with fiber, B vitamins, magnesium, iron, and vitamin E. Think wheat, oat, quinoa, brown rice, millet, and barley. But how do you eat whole grains? Avoid refined grains such as instant oatmeal since they are often loaded with sugars and has been processed for easy cooking convenience. Steel-cut oats have been processed the least and are much healthier for you because it’s as close to its natural state as possible.


Do Eat a Variety of Fruits & Vegetables – Fresh fruits and vegetables are Nature’s gift to mankind. Their importance is often underestimated when fatty fast foods dominate the food industry. But fresh produce contains large amounts of phytonutrients and antioxidants that offer much-needed replenishment to the body. Eating fruits and vegetables raw offers a lot of nutrition. Lightly searing and steaming vegetables are okay, but beware of overcooking them – you can destroy the nutritional value they have to offer.


Do Find a Source of Protein – Since proteins are the building blocks of our muscles, tissues, and bones, it’s important to get it from either animal or plant sources. Think lean poultry and meats that are as close to organic as you can get like grass-fed, hormone-free beef. Plant sources can include edamame, lentils, organic tofu, beans, nuts, and seeds.


Do Hydrate the H2O Way – Water is the life-force of your body, and since it makes up about 60 percent of it, it’s extremely important to stay hydrated throughout the day. Think the 8×8 rule: at least eight 8-ounce glasses a day. If you’re working out, dieting, and pregnant, you should increase that amount to an intake where you’re sufficiently staying hydrated all day long.

Healthy Diet Do's


The Don’ts of a Healthy Diet

× Avoid Added Sugars – Sugar is your number one enemy! Maybe you don’t add tons of sugar to your coffee or cereal, but you sure got more than your fair share when you had that sweet tea or soda with that sub for lunch. Nearly every single item on the shelf is loaded with the bad kind of added sugars that spike blood sugar levels, cause metabolic and insulin resistance, liver dysfunction, and much more. Get your fix of sugar from natural sources like fruits.


× Say No to Fast Food – Fatty, greasy, and made of the right kind of stuff to clog arteries, contaminate organs, and bring on a range of health and obesity issues. Fast food is also over-loaded with large amounts of sodium and chemicals that makes the brain want more. Processed foods lack nutrition and the empty calories certainly don’t stay empty once you eat them. New fat stores are what you can expect if you can’t say no.


× Say Goodbye to the Beer Belly – Too much alcohol can have a complicated effect on blood sugar levels. These effects can cause health problems while causing your metabolic processes to slow down, making you fat with that iconic pot belly to go with it.

Don'ts of a Healthy Diet


Personalizing Your Diet

No two persons are alike. You are unique and so your weight loss and body sculpting goals should be too. Taking a personal approach to your diet means analyzing what you’d like to change and how to succeed.

Overweight and got over 25 pounds to lose? If you’re following a regimen such as the HCG protocol, you’d want to adhere to the HCG diet that can offer weight loss results while re-teaching you how to follow a healthy diet and how to incorporate vitamin B12 and lipotropic therapy at the same time to maximize weight loss and health benefits.

If you’re on the tail end of your weight loss journey and you’re looking for body recomposition and mass, you can benefit from taking performance booster supplements that combine lipotropics and amino acids to help open blood vessels to increase oxygen and blood flow to encourage the hormones that help muscle growth and performance levels during sculpting and weight lifting. To get the most out of exercise and diet also means making sure you’re supplying your body with the vitamins and minerals it needs most.


Importance of Additional Supplementation

Maintaining a balanced and healthy diet consisting of the foods above can provide a lot of health benefits that can drastically change your life. But it’s also true that it’s difficult to get all the daily requirements of nutrition that you absolutely need. If you’ve also got weight loss and sculpting goals on top of that, you can be sure you’ll need more than just what you’re going to eat this week to help you achieve your ideals.

Understanding that the body responds to nutrition can help you lose the jiggle, gain the mass, and transform those hard-to-lose areas. Liquid injectables of vitamins and amino acids have specific roles in helping you in your weight loss goals. They play very active parts in metabolic processes that include the proper transporting of fat, the burning of adipose tissue, muscle protection, muscle endurance and growth, increased energy, improved brain development and function, liver protection and cleansing, and improved blood and oxygen flow.

These vitamins and amino acids need to be supplied to the body so that it can help you to balance hormones and recharge metabolic systems so that you can workout longer, burn more fat, and get that much closer to your goals.


What is Considered Regular Exercise?

Only 35 percent of adults exercise regularly, and not everyone likes to admit or be told that they need to exercise more. When you’re facing that kind of reality, you might feel a little overwhelmed and confused as to where to begin. Going from being a couch-potato to a fitness-buff in one day is unrealistic and can destroy your motivation instantly.

Regular Exercise

It’s recommended that you get about 150 minutes of some sort of cardiovascular or aerobic activity a week. That’s 30 minutes, five times a week. You can start off at a gradual pace so that you can build up your endurance and activity level to avoid injury and soreness. Regular exercise can begin with 30 minutes of intermittent moderate-intensity cardiovascular workouts. Then incorporate at least two days a week of weight lifting or, if you are not into the gym, try some bodyweight exercises at home. These are great because they combine strength training and cardiovascular exercise!

Deliberate physical activity that’s done everyday is regular exercise. If you’re already moderately active, then ensure that you’re increasing your intensity and endurance levels to accommodate further body sculpting and weight loss benefits. It’s about being active and deliberate about being physical for your health.


The Bottom Line on Diet & Exercise

Many get the diet part right while others do better with the exercise. Even getting these two aspects right doesn’t guarantee a boosted metabolism, balanced hormones, and replenished nutrient stores to aid in your goals. Without necessary supplements, stagnation can happen in both weight loss and muscle growth. A balanced life consists of a nutritious diet, regular exercise, and supplementation.

There’s no need to give up, and there’s no need to think it can’t work for you. Nutrients have the ability to respond to your unique, individual needs and they can help make your body more responsive and more receptive to your weight loss or sculpting goals. So what constitutes a healthy diet and regular exercise? Eat well, put down the soda, hit the pavement, and get your injectable-fix for a nutrient-powered lifestyle!

Looking for therapies to complement your diet and exercise? Check these out!