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Part-4 Eating properly and maintaining a healthy weight are extremely important for everyone especially kids who are growing and going through major changes to their body, mind and emotions. Some answers to some common questions relating to healthy eating and exercising. Eat vegetables raw, fresh or cooked. Eating a variety of healthy foods, including fruits and vegetables, is the best way to go. It puts high-quality fuel in your tank so you are ready to go.

Walking briskly for 30 minutes burns214 calories. Do this three five times a week and eliminate 642 calories. Walking can be very helpful even if you don't walk fast.

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Nutrition is an important part of the muscle-building process, and most of the experts believe that nutrition is more important than what we accomplish in the gymnasium or Fitness center Provide or supply your body with the proper or right amounts of high quality protein, carbohydrates, fats, vitamins, minerals and water throughout the day, or you can lose your gains. Water increases energy and carrying out or performance in the fitness center. Study shows that being slightly dehydrated can decrease or reduce strength and physical performance significantly or in a big way,. A 3-4% drop in your body's water levels will lead to a 10-20% decrease in muscle contractions

Important Food Groups to include in your diet are the following: Protein is the most important muscle-building nutrient because it is responsible for the growth and repair of damaged muscle tissue. Include high quality protein in your diet, Poultry, lean red meat, fish ,skim milk, nut/all natural peanut butter and etc. Unsaturated fats - good sources of unsaturated fat are flaxseed oil, extra virgin olive oil, sunflower oil, walnuts, all-natural peanut butter, cold water fish and avocados. A bit of saturated fat is okay, just do not over do it. Carbohydrate sources to include in your muscle building diet include oatmeal, potatoes, brown rice, whole grain breads, whole grain cereals, yams

Stop or avoid telling yourself that you will get back on track tomorrow or next week or after New Year's .Stick to the diet plan and avoid eating groups of food especially take away, deep fried foods cakes and adhere to a particular diet chart. A small 200 mL (6 oz.) coffee can have as much as 180 mg of caffeine. Limit yourself to two vegetable, nuts or fruit snacks each day.

Health professionals encourage or encourage regular exercise to prevent symptoms of conditions such as diabetes, heart disease and obesity, but the scientific evidence or clearness on whether exercise increases or reduces fatigue had never been reviewed quantitatively. Health is the result of how we choose or want to live.The way you look and feel about yourself is how you treat your body and improve your health. Healthy fats can help STEP-IT-UP is a walking/nutrition plan that takes the guesswork out of exercise.

One-on-one training with a personal trainer and a certified sports nutritionist is important if you are serious or fair dinkum about losing weight. Changing health habits takes a long time, be patient and perseverance is a must

Persistence in my opinion is the hardest part of any program, keeping it up and sticking to your diet plan. Hopefully the diet and nutrition programs will become an integrated part of your lifestyle. Make the commitment and follow through your plans, focusing on the results and what you want and you will certainly get and achieve what you always wanted. All the best!