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Getting in Shape

Spring Into Shape

Spring is in the air. For many, spring is a signal to slim down or shape up in preparation for that summer swimsuit body. Whether you’re trying to lose a few pounds, maintain your weight or bulk up, the time to start is now! Look below for some tips on healthy eating in the dining halls this spring.

Be REALISTIC

  • Many diets don’t take into consideration different body types. What may work for others may not work for you.
  • Instead of focusing on dieting and weight loss, make eating healthy and feeling happy your goal.
  • Go ahead, have dessert (in moderation) but keep portion sizes in mind.

Add VARIETY

  • Do not cut out an entire food group. Instead think outside the box and experiment with interesting new foods and food combinations within each food group.
  • Make an effort to incorporate foods such as brown rice, whole wheat bread and pasta, nonfat yogurt and antioxidant-filled berries into your daily snacks and meals. Look for these foods in the dining hall and make room on your plate for them. 

Forget the sugar but keep the SPICE

  • Instead of using sugar, salt and oily dressings to add flavor to your food, try spicing up your dish by using naturally low calorie, flavorful ingredients such as basil, cinnamon, crushed red pepper, garlic powder and mustard.

If you are trying to lose weight, the most effective way is to reduce the amount of calories consumed and increase the calories expended. On average, shaving off 500 calories a day through diet and exercise will help you lose one to two pounds per week.

If you are trying to enhance your muscle mass, gradually increase the number of calories consumed each day by 500, in conjunction with weight training. You can do this by increasing portion sizes of foods from a variety of food groups.

            Working to attain your beach-ready body is a gradual process. Diet is an important aspect, but exercise is also an important part in maintaining healthy body weight and shape. There are no magic pills or potions; otherwise everyone would have their ideal body. Follow these tips this spring for a healthy looking body this summer.           

                                              

Spring into shape with good nutrition and exercise

 

Revised by:  Erin Gager                                                                            Reviewed By:  Peggy Policastro, MS, RD – Dept. of Nutritional Sciences

References: Thompson, J., Manore, M. Nutrition for Life.2010 Pearson Education, Inc.

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