Nutrition - Nautilus TREADCLIMBER TC916 Owner's Manual

ExErCiSE ANd FiTNESS guidELiNES

nutrition

Of course, every good health and fitness program will also include a good nutrition
component. Good nutrition is likely the most important factor in maintaining ideal
body weight and managing weight loss.
There are a variety of schools of thought regarding which nutrition program, diet or
eating plan is best. While we do not promote or endorse any particular one, here are
some things to consider that will help you get on the road to a healthy diet:
Understand Caloric balance. How many Calories you intake, and how many
Calories you burn off will determine whether you will gain or lose weight day-to-day.
It is impossible to achieve weight loss without some sort of "Caloric deficit" that
can be obtained through cutting Calories, or burning off more than you take in. The
wisest approach is to do a little of both – cutting Calories and exercising. It is the
only proven long-term weight management program that is successful. You should
ensure that you are consuming at least 1,200 Calories per day total. A total weight
loss of no more than 2 pounds (.9 kg) per week is recommended for long-term weight
management.
Eat a variety of foods. Regardless of your eating plan, you should be sure
to include a variety of foods in your diet, maximizing your intake of fruits and
vegetables whenever possible. Colorful meals and snacks that are divided amongst
the 4 food groups will ensure that you obtain the nutrients needed for your body
to function at optimal levels. Any diet that focuses on just one food group source
or processed foods can be unhealthy in the long run, and should be avoided. Don't
focus too much on any particular meal or snack, but rather on your overall intake of a
variety of different foods during any given day.
Drink water. Our bodies are made up of over 70% water, and most of us don't
drink enough. Carry water with you everywhere you go, and drink as often as you
can. This helps the body function at optimum levels, and can significantly help with
weight management.
Eat more often and be mindful of your portions. Research has shown
that it can be helpful to eat smaller meals more often versus 3 larger meals a day if
you are looking to promote healthy weight maintenance or weight loss. And we have
discovered that many portions we eat are much larger than necessary, and can be
laden with Calories. So, try snacking more and not eating so many large meals, and
share your snacks or food with others (or break your portions in half) to help manage
your Caloric intake.
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Nautilus® TreadClimber®, Model TC916 Owner's Manual