Awhile back I wrote a post about working out and the prepper’s ability to survive. Being a former Marine I’ve always tried to stay in decent physical shape. As I’ve gotten older it’s been harder and harder to stay on top of my physical fitness, but it’s one of those things I need to be do in order to stay healthy and ready just in case I ever need to be able to react quickly and/or have the stamina and strength to do something unexpected.
One thing I’ve noticed as I’ve gotten older is that my knees don’t stand up to the stress of running as well as they used to. The crown in the road has been wreaking havoc with my right knee lately and I’ve had to scale my running way back. Luckily, there are other things you can to that can help your fitness other than running.
Probably the most important thing if you want to conquer a weight problem is to eat a healthy diet.
Now you’ll say, “Hey Jarhead! What exactly is a healthy diet?”
I’m glad you asked. First of all, it’s useless to “go on a diet” and then six months later go back to your old way of eating. You’ll gain back all the weight you lost plus a few extra pounds. A proper diet is just that, a life time commitment to eating the right amount of calories and the right foods.
Each meal should be made up of lean protein sources (chicken or turkey breast, fish, lean steak, eggs (it’s ok to eat real eggs), egg whites, turkey bacon, and things like that. You’ll want about four to eight ounces per meal depending on how many calories you burn during the day. Women should eat meat/protein about the size of deck of cards, men can get away with twice that.
Another item on your plate should be vegetables. You can have as many green beans, lettuce, onions, green peppers, etc as you want; however, watch out for corn and potatoes. These should be counted as a carb.
The last item on your plate is carbohydrates, these are sugars that give your muscles the energy to work. You should eat one carb per meal about the size of your fist such as an orange, apple, potato, banana, oatmeal, etc.
You might think this isn’t enough per meal, but here’s the bonus to eating healhty: when eating like this and exercising try to eat five or six smaller meals through the day spaced out at intervals of 2 1/2 to 3 hours apart. That’s right – more meals per day. Rather than eating three big meals six smaller meals helps to keep your blood sugar stabilized and will actually help you lose weight faster.
Here’s an example menu for one day:
1 cup egg white veggie omelet with 2 tbs lite cheese and 1 cup cooked oatmeal
Salad (light vinaigrette dressing), two boiled eggs, and an orange
1 can of tuna on 2 slices whole wheat bread with a small amount of fat free mayo, handful of baked chips, apple
Grilled chicken breast, baked potato, green beans
*You can substitute a small meal like #3 or #5 if you don’t like protein products. I do it because it’s easy.
Next post – Working Out
This makes me all nostalgic when I watch it.