June 7, 2022

To Keep Yourself Healthy Exercise and Nutrition Goes Together

exercise diet
Usually when people talk about being healthy they are mainly talking about exercising, but we have to remember that if we're looking to lose weight, the reality is that exercise is not the only thing. It's about lifestyle and realizing that exercise is only 20% of the equation. 

You may have heard of the 80/20 rule, 80% of the results come from 20% of the effort. In terms of weight loss, 80/20 involves 20% exercise and 80% nutrition. It's vital to understand the importance of nutrition in fitness and health. While numerous methods of weight loss treatment involve limiting calorie intake or limiting what passes the digestive system. For a healthy approach to nutrition, focus on reducing indigestion and constipation by including fiber.

Recommended fiber intake should be between 21 to 25 grams for women and 30 to 38 grams for men each day. Dietary fiber is found in a variety of fruits and vegetables, as well as in grains, such as brown rice, whole wheat bread, and oatmeal.

It is important to remember that if you want to manage your weight, you have to manage your calorie intake by consuming fewer calories than you are burning off in order for your body to consume visceral fat. Many people keep track of their calories using fitness trackers and apps like MyFitnessPal. MyFitnessPal helps to label the food you are taking in every day, and shows the calories and other micronutrients, such as carbohydrates, proteins, fats, etc.

Many people try to outrun weight gain just by hitting the gym. While in theory, you could exercise to continually burn calories, the fact is that exercise is not something we should do purely to make up for the overconsumption of calories. While many of us feel that we are living a sedentary lifestyle and could exercise more, the solution is purely to have a healthier approach to our workout regime.

Over exercising would not be good for the body or the mind as we think of eating less, which could impact overall health. The body gets stressed when we exercise and it needs time to recover. This is why the 80/20 rule is important. It involves having a healthy lifestyle 80% of the time while making sure that 20% of the time involves exercising. 

As parents, we are all more than aware of how busy we can be. Therefore, being able to cram in workouts is not easy. While we can feel guilty for this, the reality is that time is actually on our side. Instead of thinking of going to the gym, we can come up with creative ways to exercise such as...
  • Isometrics, involves tensing parts of your body. It may seem like it's nothing, but if you do it intensely enough, it can work at burning those calories.
  • Bodyweight workouts, 5BX, burpees or press-ups. 
  • Exercises of your choice to increase the heart rate.
It is better to not go all in by pushing your body or your nervous system beyond the brink of recovery. Recovery is vital in workouts. If you are overtraining you will have signs such as waking up in the middle of the night, feeling overly sore, feeling incredibly tired. It's also vital to recognize the importance of hydration in your ability to recover.

Please note that all opinions and thoughts expressed are my own. All rights reserved on photographs and written content Createwithmom © 2010 - 2022. Please Ask First


  1. Losing weight is not easy, especially with dietary issues and lack of time for oneself. It takes effort to integrate it into daily or even weekly routine with our chaotic lives with kids. There are so many ways of losing weight but they don't work for everyone.

  2. This is such a valuable informative article to read and remember to be at our healthiest we can be. Thanks for all the reminders.

  3. This is great information I have found it really difficult losing weight at my age.

  4. Eating right is so important if you want to be a healthy weight. It’s not about a new diet, it’s about changing your eating habits, cut out the processed food and eat more fruits, veggies and grains.

  5. I have heard about the 80/20 rule. If people exercise like crazy but don't change their eating habits they aren't going to get the results they are looking for.

  6. I use this method and add lots of water to live a healthy life.

  7. My logic is I didn't get to my present state overnight so I'm trying to remember it will take me a while to get healthier too!

  8. Very interesting and informative article. Losing weight and leading a healthy lifestyle can challenging. I find it helpful to set small manageable goals for myself rather than looking at the big picture.


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