Ways to Achieve a Balanced Body Shape

Many people desire to have a balanced body and improve their health, but struggle with maintaining a suitable diet and workout plan that fits their personal needs. The following simple steps will help you kickstart an easy-to-follow and sustainable fitness program. If you don't feel like going to the gym, try exercising at home.

Stay active. If you spend a lot of time sitting at school and/or work, try moving your legs and body. Don't do this continuously like a pendulum. Stand up and walk around when you can. Take a walk outside during lunch or stroll to get some water. If you want a balanced body but are too busy to go to the gym, at least stand up and move around. Walk whenever possible. Park your car further away. There are many ways to do such activities without taking up too much time or money.

• Try using stairs instead of the elevator when you go home or to work (mix in stairs and elevators if the destination is too high up).
• Consider using a standing desk, a treadmill desk, or even a stability ball as your chair. You can watch your favorite TV show, but don’t just sit still. Cook, fold clothes, unload the dishwasher, or use a stationary bike. Do step-ups for a set period of time.
• Do squats while waiting for food to cook. Tiptoe around the house in a duck-walking position or hold a half-squat position.

Engage in cardiovascular exercises. These are the workouts that get your heart rate up the most. They will improve your endurance for physically demanding activities and make you healthier. Cardiovascular exercises will also help you lose weight - if that is your goal, but such exercises are essential if you want to achieve a balanced physique.

• You can cycle, which is a fantastic way to get moving and enjoy the outdoors.
• Try brisk walking or jogging, both are easy to do and completely free.
• Swimming is another great way to engage your whole body in a workout.

Be determined! If you want a balanced body, you need to commit to some form of exercise at least every other day. You cannot expect good results if your workouts are inconsistent and irregular. Make a plan and stick to it.

• Don’t try to work out every single day of the week. You should have at least 2 to 3 rest days per week. Give your body time to relax and build muscle. Rest is essential.

Find a workout partner! Research shows that if someone encourages and works out with you, it becomes much easier to stay committed to your plan.

Set up a calorie-restricted diet. To lose weight while maintaining a balanced body, you need to create a calorie deficit. This means consuming fewer calories than needed to maintain your weight, prompting your body to burn fat. Calculate how many calories you need to maintain your weight, then plan how many calories you can consume each day (usually 2,000 calories per day).

Cut out unhealthy sugars, salts, and fats from your diet. Sugar, salt, and unhealthy fats hinder achieving a balanced physique. Avoid sugary drinks like sodas and anything with trans fats or saturated fats (partially or fully hydrogenated oils, margarine). Instead, enjoy fruit for dessert and opt for healthy fats like omega-3s (found in most fish, olive oil, and nuts).

Maintain a balanced diet plan. You will need a balanced intake of proteins, carbohydrates (from grains), fruits, vegetables, and dairy products. Whole grains can make up about 30% of your food intake (unless they cause inflammation in your body), fruits and vegetables should comprise another 30% (preferably vegetables), dairy products 15%, and lean meats 15% or up to 40% if you reduce calorie intake from carbohydrates. Limit unhealthy fats, refined grains, and sugar to below 4%.

• There are different types of fats. Some are good for you, some are not. You should avoid trans fats (found in many processed junk foods) and limit saturated fats (ground meats, pork sausages, Vienna sausages, fried foods, and butter). However, monounsaturated fats (olive oil, avocado) and polyunsaturated fats (fish, walnuts) are very beneficial.
• Healthy whole grains include whole wheat, oatmeal, quinoa, and brown rice.
• Healthy fruits and vegetables include chickpeas/garbanzo beans (which can be used to make hummus), beans, kale, broccoli, spinach, blueberries, strawberries, lemons, and pears.

Portion your meals appropriately. Your portions should be reasonable to avoid consuming more calories than needed. Be cautious about taking too large servings – use smaller bowls or plates if you're unsure. Drink a glass of water during meals, and eat slowly to help your body feel full.

Focus on lean protein sources. Protein will help you feel full and energized. However, processed protein foods often contain harmful fats. You should opt for lean protein sources to reduce unhealthy fats in your meals. Use low-fat cheese that contains minimal fat and carbs.

• Examples of lean protein sources include chicken, turkey, fish, eggs, and beans/ lentils.

Have breakfast. Balance protein, dairy, and carbs in the morning to energize yourself. Rotate between three breakfast options like the following:

• A cup of vanilla yogurt, 2 cups of chopped melon, and 3/4 cup of cooked oatmeal.
• A cup of low-fat cottage cheese, a banana, and a whole-wheat bagel.
• Two scrambled eggs, half a cup of blueberries, and two slices of whole-wheat toast.

Have lunch. Lunch is a great time to add more protein (for energy) and to prevent the afternoon slump. Rotate between these three lunch examples:

• Arugula salad with salmon, onions, and tomatoes, topped with Italian dressing.
• Pita bread stuffed with chicken, tomatoes, carrots, cucumbers, and feta cheese.
• Rye bread sandwich with spinach, mozzarella cheese, hummus, and tomatoes.

Have dinner. Choose smaller portions and eat at least a few hours before going to bed (your body won’t be able to burn off the calories if you eat right before sleeping). Here are a few examples of healthy dinners:

• Pan-seared chicken with lemon sauce, steamed broccoli, a side salad, and mashed garlic potatoes.
• Quinoa with deli meat, beans, carrots, and a side of steamed kale.
• Grilled salmon with baked celery, spinach salad with cherry tomatoes, sliced carrots, and balsamic dressing.

Have light snacks. Have a snack between breakfast and lunch, as well as between lunch and dinner. This way, you won't feel sluggish or starving, and you won't overeat during main meals. Some examples of healthy snacks include:

• Carrots and celery sticks.
• 1/4 cup of hummus with 3 broccoli florets.
• Sliced apple with a handful of almonds.

Drink water. Consume half a liter of water with each meal, and at least once more during the day.

Stay active. Take the stairs, stand while working on your computer, or walk around your neighborhood during lunch.

Exercise. Set a diverse workout goal, aiming for at least one hour of exercise each day. You don't have to do it all at once. During your workout, ensure your heart rate increases for at least 10 minutes each session. Here are some example exercises (try to do all three daily):

• Do 2 minutes of plank, 4 minutes of jumping jacks, and 4 minutes of squats (thighs parallel to the floor, don't squat too deep) as soon as you wake up. Do as many push-ups as you can while holding the plank.
• If you have time before work, walk briskly or jog lightly for half an hour.
• Use a stationary bike for half an hour on your way to or from work/school.

• Every minute of intense exercise makes a difference. You may not see results immediately, but they will appear soon.
• Limit sitting time (TV, computer, smartphone) to become more active during your free time.
• If you're not sweating, you're probably not changing. When you feel like giving up, push through and motivate yourself. You'll be proud of your results if you're determined.
• If you don't have (or don't want) a workout buddy, use an iPod, listen to podcasts, or audiobooks while exercising. This will make your workout feel less tedious and more effective as you learn to relax while working out.
• If you plan to run long distances, don't start too fast. Save your energy for the final stretch.
• While exercising, don't forget to stay hydrated. Avoid working out for long periods without drinking water, but also don't drink too much.
• Set a goal: “Being in good shape” doesn’t always mean weight loss, unless that’s your personal goal. A suitable goal for you might be overall health, endurance, and maintaining well-being, which requires exercise and a diet with lean protein, carbs, sugars, and fats.
• Always warm up before and stretch after exercising.
• Set goals with a group of friends. For example: losing 3 cm off your waist, fitting into smaller clothes… Once you reach that goal, celebrate with your group (without the kids!), go to a spa for a day, or shop together. This will give you something to work towards.
• Understand fat. When you eat something, it contains many components (protein, carbohydrates, fat, vitamins...). Food is measured in calories. Calories are units of energy stored as fat in your body for emergencies. Depending on your genetic makeup, fat will be stored in certain areas (mostly thighs and hips, or abdomen and chest, arms... Some people store fat evenly throughout the body.)
• Start a blog about your fitness journey – Posting updates and tracking your progress with charts is a great motivational tool. Sharing your story and gaining followers’ support can inspire you to stick to your goals.
• Find like-minded people at school, work, or in your community. Having a support group is a form of “peer pressure”. You’ll be more likely to stick to your workout plan when others rely on your presence and progress. Decide on a location and time to meet and work out together (it could be at the gym, park, or someone's house...)
• Before eating, drink a glass of water to feel better after your meal, without feeling sluggish or overly full.

• Never go to sleep immediately after eating.
• For any workout routine, always start gently and gradually increase the intensity. Pushing yourself too hard too soon can lead to muscle strain, setbacks, and exhaustion.
• Always warm up before exercising.