HOPE 1 REVIEWER (1st Quarter) PDF

Prepared by: Tabios, Gellian G. muscle. Short burst of intense activity such 11-Masskara as five second sprints or jumping are fueled through this energy system Physical activity...

Prepared by: Tabios, Gellian G. muscle. Short burst of intense activity such 11-Masskara as five second sprints or jumping are fueled through this energy system Physical activity Anaerobic glycolysis - This system is the - is defined as bodily movements second fastest way of obtaining energy to produced by the skeletal muscles keep the muscles contracting. The term that lead to energy expenditure. anaerobic means “without oxygen”. Domains of Physical Activity Aerobic System - Generally, not all Occupational - These are work related physical activities or sports finish in less activities such as climbing the stairs or lifting than three minutes. Thus, system is needed objects. to generate energy for activities longer than Domestic - These are activities done at three minutes. home such as household chores. - Any sport that has repeated shifts, Transportation - These are activities for rallies, events, or sustained traveling or commuting. Examples of exercise, such as long distance transportation-related activities are walking swimming, crew (rowing) and and cycling. kayaking rely on the aerobic system. Healthy Lifestyles and Physical Fitness - Exercise-activity requiring physical Healthy Lifestyles - Are the habits, effort, carried out to sustain or attitudes, tastes, moral standards, or improve health and fitness. economic level that together constitute the mode of living of an individual or group. It is Leisure Time - These are activities for also pertaining to or catering to a certain recreation. Examples such activities are lifestyle: unhealthy lifestyle choices and sports, exercise and hobbies. healthy lifestyle choices. 3 Main types of Physical Activity of Aerobic, Muscle- strengthening, and Bone-strengthening Physical Activities Aerobic activities - an aerobic activity also known asa cardio or endurance activity.Aerobic physical activities improve the efficiency of aerobic energy production and cardio respiratory endurance. Muscle-strengthening activities - are collectively called resistance training. It is also the primarily used to improve muscular A Brief Review of Health-related Physical strength and muscular endurance Fitness (Functional Fitness) Bone -strengthening activities - referred - Health-related physical fitness is to a weight- bearing or weight loading also called functional fitness activity. It produces force on the bones that because it helps ensure that a promotes bone growth and strength person will be able to function 3 BODY ENERGY SYSTEMS effectively and meet the demands Phosphagen System - This system is the and task of everyday life. In addition, fastest way of acquiring energy for the health-related physical fitness  includes aspects of physiological activity, healthy eating, relaxation, sleep, functions that offer protection from and personal hygiene. lifestyle-related conditions, primarily from a sedentary lifestyle. Before proceeding to the discussion of Cardiovascular-respiratory endurance - eating habits, you need to understand also known as aerobic power. energy expenditure and estimating energy Muscular endurance -This refers to the needs. capacity to move one’s body or object without tiring. In 2016, the Food and Nutrition Research Muscular strength - This refers to the Institute-Department of Science and single maximum of force a muscle Technology (FNRI-DOST) recommended Flexibility – This refers to the ability to that Filipinos ages 13-19 must consume on move a joint smoothly through its complete average 55-70 percent carbohydrates, range of motion 20-30 percent proteins, and 10-15 percent fats on a daily basis. There is no mandatory nutrition labeling requirement in the Philippines. Various food manufacturers, however, practice nutrition labeling. Such labels are often found at the back of the food packaging. Different Types of Eating 1. Fueling for Performance 2. Emotional Eating 3. Social Eating 4. Eating Out of Habit or Recreational or Habitual Eating Body Composition – This refers to the Physical Assessment measurement of body fat and muscle mass Guidelines to Attaining Physical Fitness in the body. Body composition metrics that - Assessment tools are maps towards are commonly used and include body mass attaining fitness. You use assessment as index (based on height and weight) your road map to improve and make your Physical Fitness Assessments - Physical very own fitness plan. The information from fitness assessments are affected by one’s your assessment can also be used to dietary intake, physical activity and stress develop strategies that will help you commit management. These factors, in turn, provide your plan. additional information for assessing potential health risks associated with persons current lifestyle. Barriers to Physical Activity and Health Behaviors Healthy Lifestyle Choice-well balanced in terms of physical activity - Healthy lifestyle is well balanced in terms physical  Guidelines to Attaining Physical Fitness Assessment tools are maps towards attaining fitness. You use assessment as your road map to improve and make your very own fitness plan. What are things you can do to improve your physical fitness? 1. Perform various assessment tools. 2. Select self-assessment tools that are best for you. 3. Execute trials 4. Administer self-assessment tools for personal progress. 6.Data from self-assessment tools are personal. -Assessments are done to get data that will assist you in coming up with an accurate personal profile and in planning an active life. Manage One’s stress - Stress is our body's response to pressure. Many different situations or life events can cause stress. It is often triggered when we experience something new, unexpected or that threatens our sense of self, or when we feel we have little control over a situation. Health Risk Factors 1. Awareness of current fitness status and compare with the specific standards 2. Participate in exercise and physical activity 3. Make an individualized exercise program or plan and create a attainable goals. 4. Record and monitor the changes throughout the entire exercise designed Performing self-assessment assists you program. in adopting a healthy lifestyle not only now, but throughout your life. You can assess your physical fitness, eating patterns, stress level, health risks, and knowledge and ability to perform in a sport.  Training Principles for Maintaining Health-related Fitness Safety Etiquette Community Resources in case of Emergency What is the FITT principle? The FITT principle is a tried-and-true method of putting together an efficient workout plan. It is especially useful if you’re someone who thrives on structure, as you can think of the components as a set of rules to follow. It’s also great for monitoring your exercise progress with cardiovascular activity and strength Principle of Training: A Quick Review A. Principle of Overload - The principle of overload is the most basic principle of exercise. This principle states that the only way to gain through physical activity involvement is to place a higher demand on the body to exert more effort than it normally does. The added load increases the demand, and the body is forced to adapt to this increased demand. B. Principle of Progression - This principle explains that the level of intensity of your exercise should be increased gradually. Safety Etiquette and Community When your body adapts to increased Resources in Case of Emergency demand (load), the activity becomes easier 1. Getting Ready for Extreme for you to perform; thus, you will exert less Environment Conditions - Environmental effort. conditions have a direct impact on the C. Principle of Specificity - The principle intensity of your exercise. Whether you are of specificity derives from the observation a novice or an active person, you need to that the adaptation of the body or change in understand how environmental conditions physical fitness is specific to the type of affect your body during physical activity and training undertaken. This means that if a how they affect physical activity itself (e.g., fitness objective is to increase flexibility, one cannot run outdoors during stormy then flexibility training is a must. weather) - The Body has the capability to adapt to heat, cold, elevation, and air quality, among others. However, some people are more adaptable to the said conditions than others.  - For - instance, a marathoner who body temperature is around 98.6 F (37 C). trains outdoors and indoors Hypothermia (hi-Poe-THU R-me-uh) occurs A. Humid and Hot Weather as your body temperature falls below 95 F Exercising in hot and humid conditions (35 C). causes the body to increase its Frostbite - is an injury caused by freezing temperature. You will notice that when you of the skin and underlying tissues. First, exercise, your body temperature rises and your skin becomes very cold and red, then you start to sweat. As your sweat numb, hard, and pale. Frostbite is most evaporates, your body is cooled. In humid common on the fingers, toes, nose, ears, conditions, however, sweat does not cheeks, and chin. Exposed skin in cold, evaporate as easily, and thus your body is windy weather is most vulnerable to not cooled effectively. In the process, very frostbite. little heat from your body is released. When To avoid the dangers posed by extreme your body temperature stays elevated or colds, keep the following in mind: continues to increase, hyperthermia may ∙Avoid excessively cold and windy occur. The symptoms of hyperthermia ∙Dress appropriately include the following. ∙Stop if you feel anything out of the ordinary. ∙Heat Cramps-are painful, involuntary muscle spasms that usually occur during heavy exercise in hot environments and low water consumption. Heat Exhaustion- is a condition whose symptoms may include heavy sweating and a rapid pulse, a result of your body overheating. Heatstroke- is a condition caused by your body overheating, usually as a result of prolonged exposure to or physical exertion in high temperatures To avoid Hyperthermia, remember the following Start slowly Hydrate properly Use appropriate clothing Rest Periodically Avoid exercising in extreme heat Training Principles for Maintaining and humidity Health-related Fitness If a heat-related injury happens, do Categories of Injury and Their Cause first aid and get help B. Extreme Cold Conditions Hypothermia- is a medical emergency that occurs when your body loses heat faster than it can produce heat, causing a dangerously low body temperature. Normal  sport can cause injuries. For instance, wearing tight-fitting shoes can cause blisters. Safety Etiquette - Ensuring that you are performing safety is one of the most important factors when taking part in any physical activity. Injuries can lead to physical and work-related disability and can place a considerable financial burden on the injured person. In recent years, high school sports participation has risen significantly and, as a result, the frequency of injuries to teenagers has increased. - In most cases, if you are able to spot a possible cause of injury you can Internally Caused Injuries take steps to prevent it. At the same Overuse injuries ∙These injuries caused by time, you must always consider intense training or performing too much. preparation, participation, etiquette, Sudden Injuries ∙These injuries are caused equipment, and the environment. instantly by actions such as overstretching or twisting or turning. They may be caused by tiredness or fatigue Externally Caused Injuries - These injuries caused by factors outside an individual’s control such as the equipment playing conditions, or opponent Impact injuries-These injuries caused by the impact of the sudden application of force from an opponent. Foul play injuries-These are injuries Preparation: Being prepared is vital if one caused by another player. A broken nose is to take part in any physical activity. suffered due to an intentional elbow impact Unfortunately, many still fail in this aspect. from an opponent is an example of a foul In terms of preparation, it is important to play injury consider the following: Accidents-These are injuries caused by Training- It is advisable not to participate in accidents. Falling off your bike or getting out any activity if you have not undergone some of balance while running is example of form of training that will prepare you for that accidents. activity. Equipment/Apparel-Sometimes, the Warm-up- Doing warm-ups is an equipment that one uses in an activity or indispensable part of the preparation as it prepares your body physically for the Correctness -The right equipment must be upcoming rigors of engaging in an activity. used at the right time, and it must be Physical state-You should remove the appropriate for the activity. jewelry and other body accessories before Condition- All equipment must be regularly engaging in any physical activity. checked and keep in good condition When you are already taking part or Emergency Situations - When you engage participating in a particular sport or in physical activities, there is always a risk physical activity you need to be aware of of getting injured or encountering the following: emergency situations. As such, it is - Fair play-The rules of any activity important that you know what the school are vital, you should be aware of and community resources area in case of their role. You should always play injury or emergency, as well as the things fairly. Striking to the rules ensures you must do and remember in such your safety and that of your instances. opponent (if any). School and Community Resources in - Officials- Players have the Case of Injury or Emergency responsibility to make sure that they Some of the resources available to you in responded positively to the officials case of injuries or emergencies include the in charge and to any other following: instruction which others, such as a ∙first-aid kits available in the venue teacher and coaches, might give ∙school clinics them, as these are additional ∙nearby hospitals safeguards that will ensure ∙health care facilities everyone’s safety. Even when one practices all possible safety - Research- Before engaging in any precautions and tries to be extra careful, type of physical activity, it is there will always be risk involved when one important that you conduct research engages in physical activities, especially and assess yourself. Ask yourself sports. Thus, it is imperative that aside from the following questions: Is my body knowing how to perform the activity and ready for the requirement of this safety precautions and measures involved., sport? Am I skilled enough to play you should also know what to do in case of this sport? Does my personal fitness injury or emergency. program prepare me to engage in First, you should know the following pieces this kind of activity? of information: Safety in the Use of Sports Facilities and 1. Location of the first-aid kit and how to Equipment access it. -Appropriate equipment is probably one of 2. Location of the nearest telephone the most important factors when it comes to 3. Phone numbers of nearby hospitals, injury prevention as faulty equipment can be health centers, or emergency units a major cause of injuries. The following 4. Phone numbers of available doctors, points about equipment need to be medical personnel, and other persons that considered: may help you in emergency situations (e.g., teachers, parents) 5. Directions and best access route to the 2. The precise location where the nearest hospitals emergency is Here are some things to keep in mind 3. Your contact numbers. when a fellow participant gets injured: 4. While waiting for help, keep an eye on 1. Assess the situation swiftly and the injured person. Observe him or her immediately. carefully for any change in condition. 2. Take initiative in making sure that the 5. Do not provide the injured person with injured person has enough space to food or drinks, unless the situation requires breathe. the intake of food or fluids. Keep in mind the following: For instance, a person who collapsed due to 1. Do not move or attempt to move the dehydration will need fluids. In such a case, injured person. provide him or her with 2. If the injured person can move on his or 6. When help arrives, describe what her own, do not move or attempt to move happened, how it happened, and what has the injured body part. been done. Mention any related medical 3. If the injured person is conscious, ask problems or past injuries, if known. him or her if he or she is allergic to any 7. Make an accident/incident report and medicine, if he or she has any prior medical submit it to concerned officials (e.g., condition, or if he or she has had a previous teacher, school administrator, organizer). similar injury. These pieces of information WEEK 3 & 4 may prove Credits to Paul Baluyut 11-Kadayawan:D 4. Keep calm and assure the injured person TRAINING PRINCIPLES FOR that things will be alright. Do not panic. MAINTAINING HEALTH RELATED 5. Do not remove the person’s equipment FITNESS unless emergency treatment such as Goal Setting the SMART Way cardiopulmonary resuscitation (CPR) or Specific: Your goals should be as detailed artificial respiration (AR) is required. as possible 6. Assess the injury itself. Evaluate the Measurable: Your goals should be severity of the injury and then decide if assessable or quantifiable. further assistance is required or if basic first Attainable: Your goals should be within the aid can be applied instead. realm of reason. 7. Contact the injured person’s family Realistic: Your goals should be doable and immediately. Inform them what happened possible. and the injured person’s current condition. Timely: Your goals should be ones that you For severe injuries, do the following: can accomplish within a specific time frame. a. Request another person to assist you. PRINCIPLES FOR MAINTAINING You may instruct him or her to call for help HEALTH-RELATED FITNESS while you keep an eye on the injured FITT principle person, or you may call for help while the - will be adopted in practical ways so you other person watches over the injured can use it in planning for your fitness, person. making a nutrition plan, or developing a b. When calling for help, give the following stress management plan. information: - is a tried-and-true method of putting 1. The nature of the emergency or injury together an efficient workout plan. - It is especially useful if you’re someone f. BALANCE BOARD EXERCISES who thrives on structure, as you can think of Strength and resistance training - the components as a set of rules to follow. involves exercises that build muscle - It’s also great for monitoring your exercise strength and endurance by using weights or progress with cardiovascular activity and resistance bands. It targets specific muscle strength training groups to increase strength, muscle mass, FREQUENCY: HOW OFTEN YOU and metabolic rate. EXERCISE? a. PUSH-UPS INTENSITY: HOW HARD YOU b. SQUATS EXERCISE? c. DUMBBELL BICEP CURLS d. LUNGES e. PLANK f. RESISTANCE BAND ROWS Flexibility exercises - aim to increase the range of motion of your muscles and joints. They help improve overall mobility and TIME: DURATION OF EACH EXERCISE prevent injuries SESSION a. HAMSTRING STRETCH TYPE: THE KIND OF EXERCISE b. QUAD STRETCH c. SHOULDER STRETCH d. TRICEPS STRETCH e. BUTTERFLY STRETCH f. SEATED FORWARD BEND PRINCIPLE OF TRAINING PRINCIPLE OF OVERLOAD - the most basic principle of exercise. This principle Aerobic exercise - involves continuous states that the only way to gain through and rhythmic activities that elevate your physical activity involvement is to place a heart rate and breathing. It primarily higher demand on the body to exert more improves cardiovascular endurance and effort than it normally does. The added load overall stamina increases the demand, and the body is - RUNNING/JOGGING, CYCLING forced to adapt to this increased demand. (STATIONARY OR OUTDOOR), JUMP PRINCIPLE OF PROGRESSION - explains ROPE, SWIMMING, BRISK WALKING, that the level of intensity of your exercise DANCING should be increased gradually. When your Balance workouts - focus on improving body adapts to increased demand (load), stability and coordination, which are the activity becomes easier for you to essential for maintaining control of your perform; thus, you will exert less effort. body and preventing falls. PRINCIPLE OF SPECIFICITY - derives a. STANDING ON ONE LEG from the observation that the adaptation of b. HEEL-TO-TOE WALK the body or change in physical fitness is c. TAI CHI MOVEMENTS specific to the type of training undertaken. d. SINGLE-LEG DEADLIFT This means that if a fitness objective is to e. BOSU BALL BALANCE increase flexibility, then flexibility training is This happens when your body loses heat a must. faster than it can make it, causing your body temperature to drop dangerously low. Normal body temperature is around 98.6°F SAFETY ETIQUETTE AND COMMUNITY RESOURCES IN CASE (37°C), but hypothermia happens when it OF EMERGENCY falls below 95°F (35°C). To stay safe in extreme cold: Avoid very cold and windy A. GETTING READY FOR EXTREME weather. Dress warmly. Stop if you feel ENVIRONMENT CONDITIONS anything unusual Environmental conditions have a direct D. SAFE PARTICIPATION IN PHYSICAL impact on the intensity of your exercise. ACTIVITIES Whether you are a novice or an active These safety measures are applicable to person, you need to understand how most outdoor physical activities environmental conditions affect your body during physical activity and how they affect physical activity itself (e.g., one cannot run outdoors during stormy weather). B. HUMID AND HOT WEATHER Exercising in hot and humid conditions makes your body temperature rise, and you start to sweat to cool down. However, in E. AVOIDING COMMON INJURIES humid conditions, sweat doesn't evaporate To avoid injuries, it's important to easily, so your body can't cool down understand what they are and how they effectively. This can lead to hyperthermia, happen. Sports-related injuries occur when where your body temperature gets too high participating in sports, like broken bones or Heat Cramps - are painful, involuntary pulled muscles. The risk of injury varies by muscle spasms that usually occur during sport. For example, combat sports are heavy exercise in hot environments and low riskier than table tennis, and basketball or water consumption. football can lead to knee injuries due to Heat Exhaustion - is a condition whose quick movements and changes in direction. symptoms may include heavy sweating and a rapid pulse, a result of your body overheating. CATEGORIES OF INJURY AND THEIR Heatstroke - is a condition caused by your CAUSES body overheating, usually as a result of prolonged exposure to or physical exertion SPORTS INJURIES CAN BE GROUPED in high temperatures INTO TWO MAIN CATEGORIES: 1.Environmental/accidental injury 2. Overuse injuries INJURIES CAN ALSO BE CLASSIFIED BY THEIR CAUSES: 1. INTERNALLY CAUSED INJURIES - Overuse Injuries: These happen from C. EXTREME COLD CONDITIONS doing too much or training too hard. Hypothermia:  - Sudden Injuries: These occur instantly 3. Be Alert and Aware in the Training Area from actions like overstretching or twisting, 4. Practice Good Form often due to fatigue. 5. Return Equipment After Use SPRAIN 6. Avoid Hugging Equipment - is an injury to a ligament (the tissues 7. Keep the Venue Clean connecting bones to each other) caused by 8. Maintain Personal Hygiene a sudden twist, impact, or stretch. It involves 9. Stay Active and Focused stretching or tearing of the ligament fibers. BEING PREPARED IS ESSENTIAL FOR - Symptoms: Pain, swelling, bruising, and SAFE PARTICIPATION IN PHYSICAL difficulty moving the affected joint. Common ACTIVITIES. PROPER PREPARATION areas include the ankle, knee, or wrist. INCLUDES: STRAIN 1. Training: Do not participate in any activity - is an injury to a muscle or tendon (the without proper training to prepare your body tissues connecting muscles to bones) and mind. caused by overstretching or overuse. It can 2. Warm-Up: Always do a warm-up before involve tearing or stretching of the muscle or engaging in physical activities. This helps tendon fibers. prepare your body and reduces the risk of - Symptoms: Pain, muscle spasm, swelling, injury. and difficulty moving the affected muscle. 3. Physical State: Remove jewelry and other Common areas include the lower back, body accessories before engaging in hamstrings, or shoulders. physical activity to avoid injury. HANDLING INJURIES AND EMERGENCIES When someone gets hurt during physical activities, here's what you should do: 1. Don’t Move Them Keep the injured person still to avoid making the injury worse. 2. EXTERNALLY CAUSED INJURIES 2.Ask About Medical History - These injuries caused by factors outside 3. Stay Calm an individual’s control such as the 4. Keep Equipment On equipment playing conditions, or opponent 5. Check the Injury See how bad the injury a. Impact injuries is and decide if you need more help or just b. Foul play injuries basic first aid c. Accident 6.Contact Family d. Equipment/Apparel For Serious Injuries: 1. Get Help: Ask someone to call for professional help while you stay with the SAFETY ETIQUETTE IN PHYSICAL ACTIVITIES injured person, or vice versa. 2. Provide Details: When calling for help, tell GENERAL SAFETY TIPS them: - What happened - Where it 1.Take Care in Using Facilities and happened - Your contact number Equipment 3. Watch Them: Keep an eye on the injured 2. Only Use Equipment You Know How to person for any changes in their condition. Use 4. Don’t Give Food or Drink: Only give fluids - This allows for tremendous variety in food if they’re dehydrated and need water. choices but does not shortchange the body. 5. Explain the Situation When help arrives, explain what happened and what has been done so far. 6. Report the Incident Fill out an accident report and give it to the relevant school or event officials. These steps will help manage the situation until professional help arrives and ensure everyone stays safe 4. BE SUPPLEMENT SAVVY WEEK 5 & 6 - Supplements are an enhancement to the Credits to Paul Baluyut 11-Kadayawan:D diet, not a replacement for food. - Taking a supplement to correct a deficiency or to augment an inadequate diet FUEL FOR PERFORMANCE: PROPER NUTRITION FOR EXERCISE is a prudent and economical approach. - For collegiate and professional athletes, - Fueling is eating specific things during choosing products with the NSF Certified for specific time windows to maximize Sport designation provides the peace of performance and recovery. Clearly, you mind that the products do not contain cannot achieve your full potential as an supplements that are harmful or banned. athlete/individual if your nutrition is terrible, 5. TREAT THE BODY RIGHT but fueling is something that many athletes - An active body needs time to rest and do not focus enough on. recover, so adequate sleep is critically Fuel for Performance: Eat and Drink Like an important. Athlete - Eating more evenly throughout the day 1. Prime Time instead of uploading – or consuming the - Parenthesize your workouts by fueling up majority of your calories at the end of the before and after vigorous exercise and day – places less load on the gut before longer workouts lasting more than an hour. bed. - Drink fluid and eat a little food before an - Being mindful of caffeine intake and early morning workout and after several avoiding excessive alcohol are strategies for hours have elapsed since your last meal. self-care. - This could include fruit or a granola bar Food Pyramid and a glass of water, or a small smoothie is designed to make healthy eating easier. (not a vat). Expedite rehydration and Healthy eating is about getting the correct refueling by drinking fluid and eating a little amount of nutrients – protein, fat, bit of food after exercise, too. This could be carbohydrates, vitamins, and minerals you a glass or bottle of low-fat chocolate milk or need to maintain good health.... This gives a banana with peanut butter. you a choice of different foods from which to 2. Rethink Your Drink choose a healthy diet 3. CREATE A GREAT PLATE How to Build Healthy Eating Habits and - To optimize performance and body Make Them Stick functioning and composition, the goal is 1. Educate Yourself on Food and Healthy inclusive eating or consuming foods with Eating Habits protein, carbohydrates, and fat. In order to eat healthily, you have to NUTRITION: 12 Ways To Develop Healthy understand which foods are actually healthy Eating Habits For Life and which ones are not. Learn from reading 1. Eat 5 to 6 balanced meals a day nutrition books and websites. Maybe even eating breakfast, lunch, and dinner, and 2 to consult a dietician to get you started. 3 snacks daily. Each should include grain and/or starch, a vegetable and/or fruit, and protein. 2. Control portions and count calories Reading labels, carefully measuring servings, and eating off smaller plates are all smart strategies to get you started. 3. EAT BREAKFAST EVERY DAY “Eat breakfast like a king, lunch like a 2. Learn to Substitute Foods and prince, and dinner like a pauper.” Eating a Ingredients balanced breakfast serves as a fuel for the food technology has improved significantly. mind and body. Many of the lower-fat versions of food items 4. MANAGE YOUR METABOLISM (like cheese and frozen yogurt) taste just as The Smart Eating Plan is all about keeping good as their standard “full-fat” versions. your energy up so you can build lean One can also still cook great tasting food at muscle, which will help you manage your home by simply substituting some of the metabolism. ingredients. Metabolism is the biochemical process of 3. KEEP RELATED GOALS IN MIND combining nutrients with oxygen to release I want to maintain a half-decent physical the energy our bodies need to function. Your shape so what I see in the mirror is a resting metabolic rate (RMR) is the number constant reminder that I have to keep eating of calories your body burns to maintain vital well. body functions such as heart rate, brain function and breathing 5. Be mindful when eating Eat only when you are hungry, but don't wait until you feel starving, 6. Drink lots of water We need a minimum of eight to ten 8-ounce (250 mL) glasses every day. Water transports nutrients and energy to cells, regulates body temperature, supports muscle, protects joints and organs, removes waste, and helps regulate body weight. 4. BE AROUND OTHERS WHO EAT The best source of hydration comes from HEALTHILY non-caffeinated, non-alcoholic beverages, This will help inspire you to eat healthy as soups, and watery foods such as fruit and well. You’re basically teamwork to help you vegetables. On average, 20 percent of your achieve the goal of eating healthy. water needs will come from food. 7. Wait before stepping on a scale slow digestion, making you feel fuller for I don't believe in weighing yourself daily or longer. paying too much attention to the numbers 12. SAY "NO THANKS" TO EMPTY on the scale. They're just numbers, and they CALORIES don't report body composition (ratio of lean By doing this regularly, we gradually lose body mass and fat weight). touch with our bodies, as empty calories 8. Spend less time each week being and snacks become one quick-energy sedentary stepping stone to the next. Time spent being a couch potato is time spent completely sedentary—and not A doughnut, for example, sends blood sugar spending calories. And often, being a couch soaring, giving you a boost of energy. Then, potato goes hand in hand with mindless after about 10 minutes, your energy levels snacking. Consider this: Successful weight drop drastically, sending you to the kitchen losers watch fewer than 10 hours of or vending machine for something that will television per week. spike your energy again. 9. KEEP YOUR CUP HALF FULL What comes after that? Maybe chocolate Being optimistic is about focusing on what chip cookies or a handful of jujubes. you can do, rather than on what you can't The result is weight gain and eating habits do. The focus is on gaining rather than that negatively impact your health losing—gaining health versus losing weight. 10. SUPPLEMENT SMART EATING A healthful, balanced diet supplies the body with sufficient nutrients to carry out routine tasks. Supplements Such as vitamins, minerals, essential fatty acids, phytochemicals, and more enrich the body's internal environment to fortify cellular protection, repair, and regeneration and support the Renewal process. 11. Choose whole grains Research suggests that diets that include high amounts of whole grains may contribute to significant weight loss, while also reducing the risk of chronic illnesses such as diabetes and cardiovascular disease. A recent study published in the American Journal of Clinical Nutrition shows that eating whole grains is associated with lower blood pressure and lower body weight. This latter may be in part because whole grains