Healthy Nutrition Habits

Weight Loss and Nutrition

For most people, aspiring to lose weight can seem like an overwhelming process. Although the model is pretty basic - become more active and eat smaller and healthier portions – the reality is that fitting in “time” to be healthy means we have to work at it. One of the biggest deterrents of losing weight is knowing what and how to eat properly. It’s even more difficult in a world where calorie-packed food comes fast and easy. Research shows that most people will gain about one to two pounds per year. Addressing a healthy diet, and including exercise regularly, will help you ward off those extra pounds and maintain a healthier lifestyle.

Calories in vs. Calories out

It might seem pretty basic to say that fat loss is about the ratio of calories in versus calories out, but that oversimplified approach has created a huge nutrition myth. First, calories from different types of food are digested, absorbed, stored and burned differently in the body. So while we need to be aware of how much we are eating, we also need to be eating the right types of food. Experts agree that eating a diet rich in fruits, vegetables, whole grains, lean proteins and healthy fats is the ideal way to keep your weight in check and, more importantly, keep you healthier. Alternatively, eating unhealthy fats (like saturated and transfats,) red meat, and too much sugar can lead to weight gain and potentially become a health risk.

Second, the metabolism is a very complex engine. If we don’t consume enough calories the body goes in to protection mode, or we conserve energy by storing fat. This decreases the number of calories burned at rest. Ultimately, eating too little causes our body to burn fewer calories over time.

Nutrition 101

In general, purchase fresh foods and avoid packaged or processed foods. These foods, while more convenient, are often higher in sodium, sugar, and fat content. Also, in order to effectively lose weight or maintain weight, exercise must be combined with good nutrition. The following are some very basic tips to consider when making choices for your body about food and exercise:

  1. Eat at Least Five Servings of Vegetables/Fruit a Day – go for color and variety, like dark green, red, orange or yellow. Plus, people eating diets rich in fiber have shown a decrease in heart disease and diabetes.

  2. Choose Good Carbs – whole grains, vegetables, and fruits are your best bet because they are loaded with vitamins, minerals, and antioxidants. In addition, they keep you feeling full for longer, and are necessary for optimal health.

  3. Select Lean Proteins – fish, poultry, nuts and beans are the best choices. In 2002, the American Heart Association recommended eating at least two servings of fish a week, particularly fish high in Omega 3 Fatty Acid, like Salmon.

  4. Choose Your Fats Carefully – plant oils (like olive oil), fish, and nuts are the healthiest choices. These are the mono saturated and polyunsaturated fats that are considered to lower disease risk. Avoid unhealthy fats like saturated and transfats that can increase the risk of certain diseases.

  5. Do Not Skip Meals – eating small frequent meals helps to balance your caloric intake, keep your metabolism working, and also keeps your blood sugar level balanced. Try eating five to six smaller meals throughout the day. copyright © 2014 MOSSA

  6. Drink Water – it’s recommended that you drink eight 8-ounce glasses of water a day. In addition, think twice about drinks high in sugar content like juice, soda, and alcoholic beverages which can add on unnecessary or empty calories.

  7. Get Moving - a healthy diet goes hand in hand with exercise. Both exercise and nutrition are essential for weight loss. Not only has exercise been proven to help maintain and/or lose weight, it also can lower the risk of heart disease, diabetes, stroke, high blood pressure, osteoporosis, and certain cancers, as well as control stress and boost mood.

Plan for Success

The best nutrition advice is relatively straightforward: eat a diet rich in fruits, vegetables, whole grains, healthy fats, and lean proteins. Increase your daily activity to include exercise. Focus on portion size and remember that fueling your body for success means picking the right kinds of foods and ingredients.

The reality of losing weight can seem insurmountable and often challenging. Surround yourself with people or groups that will see you through to success. Find a nutritionist or a Registered Dietitian in your local health club or community to help you set realistic goals for your body. Joining a Group Fitness class, or group training, can give you helpful exercise tips and keep you motivated. Living with optimal health is attainable by taking the steps to make exercise and proper nutrition a habit in your life.

The Biggest Mover Contest

Is an 8-week contest where you can win prizes for participating in all the gym has to offer!

Here is how it works:

  1. Pick up a Biggest Mover Workout Card.

  2. You can also earn points for bringing friends to the gym.

  3. Every week there is a prize drawing.

  4. The grand prize is awarded to the member with the highest number of total points.

Click here for more information:


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