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How many steps per day is considered
healthy?
10,000 steps- aim to add 1,000 steps a day every 2 weeks.
Have a lower goal originally and build up to 10,000 steps if that makes you
more comfortable.
What would be the best way to start
eating healthy, and where to start?
Cut down on unhealthy food, still okay to have them occasionally, just in
moderation.
Try to get your 5 a day in.
Balanced diet is the healthiest diet.
What are the best exercises to lose
weight?
Depends on what is best for you.
Walking is cheapest and good for those with hypermobility.
Dancing, gym (unless social confidence is lacking) etc
Do you have to exercise every day to be
healthy?
As long as you are exercising 4-5 times a week, that is healthy.
If you’re having an off week you can spend 3 days exercising more often than
usual.
What do you consider healthy?
Own personal perspectives-
Katie-eating 5 a day, drinking water
Henry- having a good physical and mental well-being
How to get motivated to exercise and
eat healthy?
Watching other people’s progress, listening to music, set small,
measurable goals that will help you get to your overall large goal.
Keep a food and exercise journal. Crowd processed junk food out of
your diet by adding in nutritious whole foods. Skip the pantry and
head to the fridge. Try new foods. Whatever works best for you.
Why is eating healthy and exercise so
important?
Live longer, improved sleep, healthier heart, diabetes management, better
mood, improve immune system, better energy levels etc.
How do I know what my calorie deficit is
to lose weight?
1. Find out your physical activity level value; for a sedentary lifestyle,
the activity level value is 1.2.
2. Multiply your activity level value with BMR, you will get your total
daily energy expenditure ( TDEE ).
3. Subtract the TDEE from the total number of calories you consume.
4. If the above number is negative, you are in a calorie deficit.
Are there really such things as speed
foods?
Speed Foods are the fruit and veg that fall within the free food
category but are thought by Slimming World to be more nutritionally
sound, aka low calorie, high nutrient. Some of your favourite fruits
and veg come under Slimming speed foods. So yes.
How would you describe your diet?
Henry- not very balanced, should be a lot better but unhealthy foods
are more enticing.
Katie- very healthy minus chocolate.
Are fats good or bad for you?
Good in moderation.
Not good if you eat too much food with fats inside
Are carbs good or bad for you?
Good carbs — or carbohydrates — are good for you. Bad carbs aren't.
Carbohydrates that come from white bread, white rice, pastry, sugary
sodas and other highly processed foods can make you fat. If you eat a lot
of these so-called bad carbs, they will increase your risk for disease.
What percentage of carbs, proteins
and fats should we consume to lose
weight?
Some nutritionists recommend a ratio of 40 percent carbohydrates,
30 percent protein, and 30 percent fat as a good target for healthy
weight loss. A 1,500-calorie diet with 40 percent carbohydrates
translates to 600 calories per day from carbs.
How do you reverse diet?
A reverse diet is commonly referred to as “the diet after the diet.” It’s been
popular for many years in the bodybuilding scene as a way to gradually
increase calorie intake after a competition in efforts to avoid rapid weight
regain. Further, it has exploded in popularity in the general population as a
segue between a low calorie diet and resuming normal eating. In theory, a
reverse diet allows you to eat more food while preventing fat regain after
weight loss.
What is a diet?
food and drink regularly provided or consumed.
What is the most efficient way to
lose weight? Exercise or diet?
Exercise- can be still healthy with not a great diet.

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Podcast Script

  • 1. How many steps per day is considered healthy? 10,000 steps- aim to add 1,000 steps a day every 2 weeks. Have a lower goal originally and build up to 10,000 steps if that makes you more comfortable. What would be the best way to start eating healthy, and where to start? Cut down on unhealthy food, still okay to have them occasionally, just in moderation. Try to get your 5 a day in. Balanced diet is the healthiest diet. What are the best exercises to lose weight? Depends on what is best for you. Walking is cheapest and good for those with hypermobility. Dancing, gym (unless social confidence is lacking) etc Do you have to exercise every day to be healthy? As long as you are exercising 4-5 times a week, that is healthy. If you’re having an off week you can spend 3 days exercising more often than usual. What do you consider healthy? Own personal perspectives-
  • 2. Katie-eating 5 a day, drinking water Henry- having a good physical and mental well-being How to get motivated to exercise and eat healthy? Watching other people’s progress, listening to music, set small, measurable goals that will help you get to your overall large goal. Keep a food and exercise journal. Crowd processed junk food out of your diet by adding in nutritious whole foods. Skip the pantry and head to the fridge. Try new foods. Whatever works best for you. Why is eating healthy and exercise so important? Live longer, improved sleep, healthier heart, diabetes management, better mood, improve immune system, better energy levels etc. How do I know what my calorie deficit is to lose weight? 1. Find out your physical activity level value; for a sedentary lifestyle, the activity level value is 1.2. 2. Multiply your activity level value with BMR, you will get your total daily energy expenditure ( TDEE ). 3. Subtract the TDEE from the total number of calories you consume. 4. If the above number is negative, you are in a calorie deficit. Are there really such things as speed foods? Speed Foods are the fruit and veg that fall within the free food category but are thought by Slimming World to be more nutritionally
  • 3. sound, aka low calorie, high nutrient. Some of your favourite fruits and veg come under Slimming speed foods. So yes. How would you describe your diet? Henry- not very balanced, should be a lot better but unhealthy foods are more enticing. Katie- very healthy minus chocolate. Are fats good or bad for you? Good in moderation. Not good if you eat too much food with fats inside Are carbs good or bad for you? Good carbs — or carbohydrates — are good for you. Bad carbs aren't. Carbohydrates that come from white bread, white rice, pastry, sugary sodas and other highly processed foods can make you fat. If you eat a lot of these so-called bad carbs, they will increase your risk for disease. What percentage of carbs, proteins and fats should we consume to lose weight? Some nutritionists recommend a ratio of 40 percent carbohydrates, 30 percent protein, and 30 percent fat as a good target for healthy weight loss. A 1,500-calorie diet with 40 percent carbohydrates translates to 600 calories per day from carbs. How do you reverse diet? A reverse diet is commonly referred to as “the diet after the diet.” It’s been popular for many years in the bodybuilding scene as a way to gradually increase calorie intake after a competition in efforts to avoid rapid weight
  • 4. regain. Further, it has exploded in popularity in the general population as a segue between a low calorie diet and resuming normal eating. In theory, a reverse diet allows you to eat more food while preventing fat regain after weight loss. What is a diet? food and drink regularly provided or consumed. What is the most efficient way to lose weight? Exercise or diet? Exercise- can be still healthy with not a great diet.