Sci-Tone : Health
Sci-Tone SciTone Sci-Tone SciTone Health Nutrition and Fitness BlogGet TOned get fit Sci-TOne Sci-Tone Sci-Tone Sci-Tone
To Lose Weight
Eat a caloric deficit. That means to eat fewer calories than you use.
This should be done gradually as people often try to lose weight too quickly with too large a deficit.
​
This ends up causing a cycle of crash dieting and failure.
Forget the fad diets that promise to shred the pounds in a matter of weeks.
Start by cutting down on the junk food and eating more of the healthy foods like fruits and vegetables.
​
Start exercising if you don't do enough already.
Then think about slightly reducing portion sizes bit by bit to gradually lose weight until you reach a healthy weight.
To Maintain Weight
You need to consume as many calories as you use. Make sure you're still eating a healthy nutritious diet and meeting the exercise recommendations for your age.
If you start exercising, you may need to consume more calories in order to maintain your weight.
To Gain Weight
The other end of the spectrum, you need to consume more calories than you use.
Typically people trying to gain weight are looking for build muscle but that's not always the case. Either way you should still be eating a nutritious diet and exercising, you just need to eat more calories.
Foods like rice, pasta, porridge and ground nuts or seeds as seen in peanut butter can help increase your calorie intake.
If you're looking to build muscle to tone up or bulk up, you should consume between 1.5g and 1.7g of protein per kg of bodyweight.
What is health?
Health by definition, is being free from any infections or diseases.
At some point in our lives we have all probably experienced being ill. There are ways to help reduce the risk of illness and disease and to reduce the time spent being ill.
​
Eating a balanced nutritious diet allows our body to function as it should.
​
Exercising the right amount can also help our bodies stay in tip top condition although most of the UK doesn't meet the requirements. It can be overlooked that exercise doesn't just mean going for a run or benching as much weight as you can. People can often forget about 'longevity'. Looking after your body so that you reduce the risk of injuries and are able to keep active throughout your life, as even the elderly should be physically active.
​
Being healthy can involve the daily routine of eating right, sleeping well and training properly, and being healthy can also be getting a vaccination when due or advised.
​
A major issue in the UK, is the growing levels of obesity. Being over weight and being under weight should be considered unhealthy as they can give higher risks of various health issues from malnourishment and joint problems to heart attacks and strokes.
To find out if you're considered to be a healthy weight, check your Body Mass Index (BMI) using the calculator below the basket of veg.
