56 Days to Fitness
FITin56® is a revolutionary fitness program that helps anyone get fit in 56 days — and stay fit! Members get online access to workout videos, exercise videos, and a nutrition plan. Lose weight, tone, or build muscle — follow the plan that best meets your goals. Get fit and healthy in only 30 minutes per day!
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Whether you want to lose weight, lower your “bad” cholesterol, or improve your overall health, it’s a good idea to reduce your intake of foods that are high in saturated fats. While you may already have an idea what foods to avoid, there are some that might surprise you. In this post, we’ll answer the question, “What are saturated fats?” Also, we will enumerate foods that contain saturated fat, so you’ll be guided accordingly.
Saturated fat is a type of fat that is usually solid at room temperature. It is found primarily in animal products but can be also found in some plant sources. Saturated fats are called “bad fats”. They have been linked to an increased risk of high cholesterol levels in the body — a risk factor for heart disease. For this reason, you should only consume saturated fat in small quantities.
Saturated fats can be found in many foods. The majority come from animal sources, such as:
• Beef
• Pork
• Beef fat
• Poultry with skin
• Lamb
• Bacon
• Processed meats
• Cold cuts
• Hot dogs
• Breakfast sausages
Dairy products also contain saturated fats. These include:
• Cheeses
• Butter
• Whole and 2% milk
• Creams
• Ice cream
In addition, fried foods and many baked goods usually contain saturated fats. Plant-based oils, such as coconut oil, palm oil, and palm kernel oil also contain saturated fats, but don’t contain cholesterol. Many prepared foods contain saturated fat, like dairy desserts and pizza.
There are different types of fat. The body makes its own fat from excess calories. Some fats are found in the foods that we eat. These are called dietary fats. Dietary fat provides energy for the body.
Fat is essential to health as it supports various body functions. However, some types of dietary fat are believed to increase the risk of cardiovascular disease. Additionally, fats are high in calories. If you always eat more calories than you need, you’ll gain weight, stored as fat. Being overweight or obese may make you more prone to health problems.
There are two types of unhealthy fats:
Saturated fat – This type of fat comes mainly from animal and dairy products. Too much consumption of saturated fats can raise “bad” cholesterol (LDL), which can lead to heart disease.
Trans fat – This type of fat can be found naturally in some foods in little amounts. But a majority of trans fats are made from oils through a method called partial hydrogenation. Partially hydrogenated trans fats can increase triglyceride levels, total blood cholesterol, and “bad” cholesterol (LDL).
The healthier types of fat are primarily unsaturated fats:
Monounsaturated fatty acids – This type of fat is found in some foods and oils. Eating foods that contain monounsaturated fatty acids improves blood cholesterol levels, which can reduce the risk of heart disease and type 2 diabetes. Some examples of foods that contain monounsaturated fatty acids include avocados, nuts, and canola oil.
Polyunsaturated fatty acids – This type of fat is mostly found in plant-based foods and oils. Eating foods rich in polyunsaturated fatty acids improves blood cholesterol levels. Some examples of foods that contain polyunsaturated fatty acids include salmon, tuna, walnuts, corn oil, and soybean oil.
Omega-3 fatty acids – One type of polyunsaturated fat may be beneficial for heart health. Omega-3, found in some species of fatty fish, may reduce the risk of coronary artery disease. Foods that are rich in Omega-3s include salmon, mackerel, herring, sardines, chia seeds, seaweed, hemp seeds, flax seeds, walnuts, and edamame.
Many health authorities such as the American Heart Association, American Dietetic Association, and the World Heart Federation, say that saturated fats are a risk factor for cardiovascular disease. Meanwhile, the World Health Organization recommends switching from saturated fats to unsaturated fats.
Systematic reviews have studied the relationship between saturated fats and cardiovascular disease. But they have come to different conclusions.
A systematic review in 2017 by the American Heart Association (AHA) of randomized controlled clinical trials shows that reducing the intake of saturated fat and replacing it with monounsaturated fats and polyunsaturated fats may reduce cardiovascular disease by 30%.
Other studies have not found direct correlations. That notwithstanding, the predominant medical opinion is that saturated fat and cardiovascular disease are related.
Check the labels – When you’re shopping for food products, always check the labels for total fat and saturated fat. Saturated fat might also be written as “sat fat” or “saturates”. For every 100 grams of food, 1.5 grams or less of saturated fat is considered low, while 5 grams or more of saturated fat is considered high.
Choose foods that have unsaturated fats – Some foods such as oily fish, nuts, and some oils contain healthy unsaturated fats. Again, check the labels.
Compare products – Similar food products may have different amounts of saturated fat. Check a few brands before you buy.
Boil or steam instead of frying – Consider boiling or steaming foods instead of frying them. Use only a small amount of healthy oil made from vegetables. Avoid butter and other animal fats.
Eat a vegan or vegetarian diet – Since saturated fat is present in many animal products, eating a vegan diet consisting of fruits and vegetables can be a healthier option. To meet your protein needs, you can replace meat with plant-based sources of protein such as beans, legumes, and nuts.
To get the nutrients you need, eat a balanced diet consisting of:
• Fruits
• Vegetables
• Whole grains
• Nuts
• Low-fat dairy products, or better yet, non-dairy substitutes made from plant-based sources like almond milk or coconut milk.
If you’re following a 2,000-calorie diet, you should limit consumption of saturated fat to less than 13 grams each day. Now that you know “what are saturated fats”, you can think about this and plan meals accordingly. There are lots of healthy recipes out there; you just have to do some research. The nutrition plan in the FITin56 program offers a lot of help with this. Lowering your intake of saturated fats may take a little work and restraint, but in the end, the potential benefits to your overall health will definitely be worth it.
What is aerobic exercise? Aerobic exercise is any activity which gets blood pumping and muscle groups working. Also known as cardiovascular exercise, some examples of this form of exercise include brisk walking, running, cycling, and swimming. Here, we will discuss 10 health benefits of aerobic exercise.
Aerobic exercise is recommended for people at risk for heart disease. This is because exercise strengthens the heart and helps it pump blood more efficiently throughout the body. Equally important, cardiovascular exercise can help lower blood pressure and keep arteries clear by raising good cholesterol (HDL) and lowering bad cholesterol (LDL) levels in the blood. If you are specifically looking to lower cholesterol and blood pressure, aim for 30-40 minutes of moderate to vigorous intensity aerobic exercise 3 to 4 times a week.
Moving from a sedentary lifestyle to one which involves a moderate amount of exercise can lead to significant improvements in health. Aerobic exercise reduces the risk of certain conditions, including heart disease, high blood pressure, type 2 diabetes, stroke, metabolic syndrome, and some types of cancer. Low-impact aerobic exercise like swimming can increase fitness in people who have arthritis. Regular exercise even has the potential to increase your lifespan.
Regular physical activity helps lower blood sugar and regulate insulin levels, while also keeping body weight in check. One study done on people with type 2 diabetes shows that any form of physical movement, whether aerobic or anaerobic, may produce these effects.
Regular aerobic exercise improves cardiovascular fitness by increasing a person’s capacity to use oxygen. The heart’s capacity to send blood to the muscles is increased. Eventually, you may be able to attain a lower resting heart rate as well as a lower heart rate for the same workout intensity. As you get fitter, some activities will become easier. You’ll also be able to do the activity for longer. This is known as endurance. You will notice that you have developed stamina for everyday activities, not just for exercise.
Diet and exercise are the main components of a weight loss program. But aerobic exercise can help you lose weight and keep it off. Aerobic exercise burns calories. Regular sessions of 30 to 60 minutes of low to moderate intensity exercise is important if you want to shed pounds. Of course, cutting calories can help reduce the amount of exercise needed for you to lose weight.
If you experience chronic back pain, low-impact cardiovascular exercise like aqua aerobics or swimming may help restore muscle function. Exercise can also aid in weight loss, which can further reduce chronic pain by putting less stress on the body during normal activities.
Aerobic exercise activates the immune system in a good way. This may make you less susceptible to viral illnesses such as colds and flu. Regular aerobic exercise increases certain antibodies called immunoglobulins. This strengthens the immune system.
Regular physical activity may help improve memory, reasoning, and thinking skills of older adults. It can help prevent dementia. Also, it can improve cognitive function in young adults.
If you’re having trouble sleeping, try aerobic exercise. A study on people with chronic sleep issues showed that regular exercise combined with sleep hygiene is an effective treatment for insomnia. Better sleep quality and duration were reported by participants, as well as improvements in daytime wakefulness and vitality. However, exercising too close to bedtime may actually make it more difficult to sleep, so try to finish your workouts at least two hours before bedtime.
Moving your body may help improve your mood. Aerobic exercise may ease depression, promote relaxation, reduce tension associated with anxiety, and instill a general sense of well-being. It can also improve sleep, allowing you to start the day with energy and positivity. Exercising, even for a short period, may be enough to boost your mood.
Experts recommend at least 150 minutes of moderate, or 75 minutes of vigorous aerobic exercise per week. Brisk walking and swimming are examples of moderate activity, while running and cycling are examples of vigorous activity. Hopefully, these benefits of aerobic exercise can provide the necessary motivation for you to get moving. Doing aerobic exercise regularly can help you live longer and healthier. The FITin56 program also makes getting aerobic exercise fun, so try it out!
For some people, motivation to exercise may come from the desire to be healthy. For others, it may be to lose weight. You may think that motivation will come to you if you wait long enough – that you’ll wake up one day and have that willingness to exercise. But the reality is, motivation is something you need to create for yourself. Here, we will enumerate 10 ways to get fitness motivation that may make it easier for you to reach your goals.
The first way to get fitness motivation is having something to work for. Your goal could be anything that will give you a reason to exercise – to lose weight, to engage in sports, or to lead a healthier lifestyle. Set daily (e.g., “I will walk for 20 minutes today”) and weekly (e.g., “I will do at least 3 workouts this week”) goals. To ensure you always remember, write down your goals. Look at that list often. Always having something to work for, whether big or small, will help to keep you going.
Time flies when you’re having fun, and this saying is applicable when you’re working out with a buddy. It definitely helps when you have someone to cheer you on. Just when you think you cannot do another rep, your pal is there to say you can. When people make connections with others who are pursuing similar goals and share common values, they become more motivated to work out.
Load your phone with your favorite songs. Turn them up when you’re feeling bored or tired exercising. As we all know, music can affect us in many ways, and having a playlist ready can provide the extra boost of motivation you need.
Don’t do the same workouts all the time. Mix it up! For example, you can alternate running, riding a bike, and doing some bodyweight training. It’s a great way to make your exercise routine more fun so you’ll stick to it long-term.
Eating high-sugar and processed foods can make your body feel lazy, unmotivated, and grumpy. It can also lead to chronic diseases later in life. To avoid this scenario, make sure you’re eating a balanced diet with plenty of fruit and vegetables that will provide the right mix of vitamins, minerals, protein, carbohydrates, and fat. When you’re getting all the nutrients you need, you’ll feel stronger and more energized while doing your workouts.
Wearing a fitness tracker can motivate most people to work out. Depending on the brand and model, this gadget can track steps taken, heart rate, calories burned, and even the quality of your sleep. There are many brands to choose from like Fitbit, Samsung, and Garmin. If you want to buy a fitness tracker, click here.
If you find yourself stressed because you don’t have time to work out, think of exercise as “you” time – a chance to relieve stress and relax. Consider it as a treat rather than a chore. This will help you focus on the workout instead of counting down the minutes left.
Track your progress in a journal. Logging inches or pounds lost (if you’re goal is to lose weight), or inches or pounds gained (if you’re goal is to build muscle) might work for you. Notice changes in how clothes fit, your ability to lift heavier weights, or having the stamina to run for longer. Appreciating how far you’ve come in reaching your fitness goals can help keep you on track.
Exercise doesn’t have to be a burden. Moving your body can be something that you will enjoy. If the activities you’ve been doing don’t excite you anymore, find something new that will. Taking a stroll at the mall or dancing to your favorite music, perhaps?
Treat yourself when you reach your goal. It might be something small, like buying new clothes, or something big, like a vacation to a destination you’ve always wanted to take. Looking forward to a reward you set when reaching your goal can provide a lot of motivation.
These 10 ways to get fitness motivation can help you reach your fitness goals. Each day is different. Sometimes you may feel motivated like you could run a marathon. Other days you might just want to lay in bed all day long. That’s normal. It’s all about finding the right balance between exercise and relaxation.
Exercising at home with engaging workout videos like those in the FITin56 program can definitely help. Always remember to keep your eyes on the prize and never give up until you get to where you want to be. You’ll start seeing results in no time.
Need some gear for your workouts? Shop our recommended exercise equipment here.
Want to get the most results out of the FITin56 program? Shop our recommenced nutritional supplements here.
FITin56® is a revolutionary fitness program that helps anyone get fit in 56 days — and stay fit! Members get online access to workout videos, exercise videos, and a nutrition plan. Lose weight, tone, or build muscle — follow the plan that best meets your goals. Get fit and healthy in only 30 minutes per day!
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