Everyone wants to look healthy and slim. But due to obesity, they are deprived of this desire. Do you also want to lose weight? If you want, read this article which discusses some fitness plan.
Start your fitness plan with water. Every day at least 2 liters of water should be drunk. Lack of water in the body reduces the metabolism to some extent. Therefore, even if you are not thirsty, you should make a habit of drinking water. How much water the body needs in a day is determined according to the place where you live and the work you do. You can start the day with lemon water.
Reduce refined carbohydrates from your diet and include complex carbohydrates such as whole wheat bread, oatmeal, and whole grains. To increase physical activity, take the stairs instead of the elevator, keep yourself busy with house cleaning and gardening. Keep a daily diary of your daily food and exercise.
Do not drink tea coffee at all. Drink herbal and green tea instead. It is considered better not to eat any food with tea because the tannins in tea do not absorb the iron from food.
Do physical exercise for 30 to 45 minutes daily. If you don’t have time to go out, do exercises like going up and down the stairs at home.
Do not eat fried and fast foods. Give more priority to fruit consumption. Do not eat while watching television or reading a book. The habit of eating extra calories helps to gain more weight.
Make a habit to walk a lot because this habit helps to reduce extra calories. If your work is done sitting at a table, move around a little every hour. Even while watching television or working on the computer at home, walk around for some time.
Schedule different physical exercises every day. Like, swimming, walking, yoga, cardio weight lifting or any other outdoor sports etc. Increase the time of physical exercise at a slightly faster pace. Read yoga and health magazines and watch health videos to motivate yourself.
If you like sweets, eat homemade sweets once a week. Use jaggery instead of white sugar in sweets. Sweets can be made by mixing wheat, sesame, millet, nuts and seeds.
Drink lemon water, coconut water or plain water, instead of coke, fanta, energy drinks and soda.
To stay physically fit, it is important to be mentally fit as well. Do breathing exercises, like: Kapalbhati etc. Take a long breath and hold your breath for 10-15 seconds and practice exhalation yoga. It helps keep our heart and mental health healthy.
Include ghee or oil in your diet in proper quantity. A healthy person can eat as much as 500 ml of fat per month. Use mustard oil, ghee, sunflower oil, olive oil etc. The body needs about 20 ml of good fats a day.
Include good protein sources in your diet such as milk, curd, paneer, tofu, mushrooms, eggs, sprouted legumes and lentils. Always make a habit of eating seasonal food rather than the same food.
Eat dinner quickly. It is considered better to eat 3-4 hours before bedtime. It digests food well before going to sleep and induces deep sleep. Fill half the plate of vegetables and salad in your food plate and take the other half plate of food, lentils, fish and meat. Do not eat too much at one time. Eat only the right amount of different types of food at intervals of 3-4 hours in a day.
Eat light dinner as much as possible like: home made soup, salad, a piece of roti and vegetables etc. Eat plenty of salad at the beginning of the meal. Use lemon vinegar as a salad dressing instead of cheese.
Take the help of a personal trainer as needed. Pay attention to the type of physical exercise and food schedule that the body supports.
Apart from breakfast and dinner, snacks should include nuts, seeds, fruits and salad. Do not eat packet food. Make it a habit to eat regularly and on time.
Eat an apple, a glass of milk or a high fiber biscuit as a snack. If you are fond of dancing, join a dance class. Treat yourself to a massage on your day off or spend the day at a spa. Try to follow the above mentioned tips for the whole time.
Calculate your previous weight and current weight. Understand the positive changes in yourself and inspire yourself and your family, neighbors and friends to lead a healthy life.