Health and Fitness tips
Maintain a good health and quality living should be your priority. One should give himself or herself the quality time for long life. Are you one of those who give 100 percent for the better living at gym and yet not able to see output? Well, you are not the one who is struggling when full efforts are put. Many dedicated, determined, consistent and regular workout doing people fails in achieving the targeted aim. Take no more worries, as the very first step for healthy living is not to take any kind of stress. Tension does not allow you to take deep sleep which is the most important for healthy and fit living.
Therefore, learn about the tips with us if gym alone is not helpful. One should know at first that only gym will not help you. 70 percent of fitness comes from your diet chart. Only 30 percent workout and exercises is what matters. Hence focus more on healthy eating and working cardio if you are on weight loss journey.
1)Drink a lot of water: drinking water gallons is important for fit and healthy body physique. One should keep the body hydrated as when you workout more calories burn out. Therefore it is important to drink water according to size and and weight of your body.
2)Eatable with nutrient food items: one should make sure eating healthy as it is the
backbone. Food items is what actually fuels your body to reach the aim. With proper nutrition such as eating fiber, healthy fats, and fine carbohydrates lead to quality living. Balanced diet which consist of fruits and vegetables actually completes the protein require by the body.
3) Go off white poisons- Stop buying processed white sugar, refined flour and salt– Instead, switch to healthier options, like pink salt/rock salt, organic jaggery, and unpasteurized honey. I am off white sugar from past 1 year now( except the few times when i eat out). I drink my tea with jaggery in it.
4) Count your blessing and stay happy- I have made this observation multiple times- Ungrateful and complaining people are seldom happy. You won’t feel healthy if you aren’t enjoying little things in life, how much ever fruits you eat.
5) Pet a water bottle – Yes, buy one and keep it along with you all the time. You will eventually realize that you are drinking more water than usual now. Try to keep a narrow and
handy bottle and not more than 1 liter. Avoid plastic and go for a steel one. You can infuse it with lemon, mint leaves, orange slices etc. for more benefits and flavors.
6) Sleep like a baby- Sad? Angry? Depressed? Annoyed? Sleep it off. There is no better healer than a plate full of good food and Sleep( I know you all know that but who was awake till 4 am last night glued to Netflix and Instagram) Make sure to make a balance. 8 hours in a day should be the goal.
7) You see it; you eat it- Get rid of all the junk food, packaged snacks, sweets, beverages etc. and pledge never to buy them again. Don’t go grocery shopping empty stomach else you’ll end up buying loads of fried snacks. I am too fond of salted deep-fried snacks ( read mixtures, chips, murukku etc.) but stopped buying any for my home completely.
8) Wash hands frequently- We unknowingly gather a lot of bacteria in our palm which later makes us fall sick often. Wash hands frequently with hand- wash and you can avoid many viral infections and diseases. Try to avoid hand sanitizer since it contains loads of chemicals.
9) NO extreme diets- Keto, Paleo, military to name a few. These diet fads may finally give you a leaner body but it isn’t the right way to get fit. There are always long term implicationsbalanced diet and active lifestyle should be targeted.
to it. Instead,
10) Track calorie intake- Many apps like MyFitnessPal, Fitbit etc are useful to keep a track of your calorie intake so that you can make a progress in a more calculated and systematic manner.
11) Scale isn’t always right- There are many factors which can cause the scale to fluctuate like water retention, hormonal imbalance etc. Don’t always make your weight as the criteria to measure your fitness progress. Instead use inch tape to track inch loss and also how energetic you feel overall.
12) Home cooked meals are the best- Take it from me, home-cooked meals sound like a task especially when you have a long day at work but there are quicker options as well like one-pot meals (khichri, daliya etc.) It’s always better than ordering food from outside.
13) Learn to De-stress- Try Pranayama or deep breathing, take up a hobby, go on a short vacation or meet friends to de-stress. De-stressing helps in lowering stress hormones, soothing nerves and relaxing tense muscles. Simple deep breathing exercises are a great way to feel fresh and get vital oxygen.
15) Avoid food and beverages of extreme temperatures- Go for lukewarm food and water instead of piping hot and prefer water cooled in earthen pot instead of refrigerator.
16) Cold shower- It needs a lot of courage but showering with cold water can wake your body up with a jolt and can make you feel active the entire day. You can try to have the last rinse with cold water if not the entire bath.
17) Keep changing cooking oils every month- Since none of us surely knows ( Thanks to hundreds of contradictory theories) which cooking oil is the best to be used regularly, its wiser to keep changing oils every few days. Cold pressed oils like coconut, mustard, olive, rice bran etc. can be picked.
18) Deskercise- There are plenty of ways to stretch your legs and arms sitting on your chair. Try those out on those busy days when you can’t spare time out for even a walk. You can even practice “KapalBhati” pranayam at your desk.
19) Take some time-off once in a while– Slogging and over-working isn’t wise unless off course it’s absolutely necessary.
20)Take breaks ( even short breaks make a difference), go out to breathe fresh air, for brunch and meeting friends, watch sunsets and embrace the beauty of disconnecting from everything once in a while.
21) Stand up at least every hour– Take small but frequent breaks between work. Go for a stroll, go grab a cup of tea or juice, or even just go and say hello to a colleague. It will energize you to come back to work with a more productive approach.
22) Find a workout you love — that way it doesn’t feel like a chore, and it’s something you’re excited to do. Lifting weights, Zumba, dance, badminton, playing with kids, it could be anything your heart is excited to do. I play badminton with my friends around 4-5 days a week. On more active days, I try to keep up with Zumba classes.
23)Control the portion size: more often you eat more when you workout intensive. Therefore keeping a check on portion of the food is important and essential. Make sure chicken, meats should not be more than palm and that pasta should no more than your fist. Use smaller bowls, plates and cups for milk, curd, and pulses which are rich source of protein.
24)Workout with full energy: no shortcuts in industry works. Your aim should be always high. Your muscles work more per rep, and results in breaking down more tissues by the end of hard core workout.
25)Keep regular check on the body changes: a regular check on diet, workout sessions, and portions of size is must for better and healthy living.
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