Maintaining a healthy body contributes to the physical, emotional and all round well being of an individual; while obesity can pose a risk to the heart, blood pressure, bones (leading to osteoarthritis), elevated cholesterol levels, muscle pain and occurrence of diabetes at an early age.
TOO LAZY FOR GYM, TOO CRAZY ABOUT FOOD!
- While most of us cannot resist tasty food, diet is the primary battle to be won, then comes exercise.
- Rome was not built in a day- make small changes, one at a time, allow your body to get used to these small changes, don't suddenly aim for a big change, you are bound to get disappointed that way.
- BLAST THE FAST- do not fast. When you skip meals your metabolism slows down and your body begins to store any available energy as "fat". (Ouch!!)
- Try low-calorie nutrition snacks like- popcorn, low-fat cheese, yogurt, fruits, non-fried snacks.
- Grandma knows the best - The age-old practices of food eating were the healthiest, that is evident with your granny's and grandpa's strength, vigour and activeness even at 70. Trust them about food choices.
- It is safe to lose 1- 1.5 pounds a week to reduce your calorie intake 250 cal a day. And burn 250 calories by exercise per day. Rapid weight loss is unhealthy and may make your mind pounce on the sight of food.
- Diversify your diet - include pulses, lentils, beans, peas, fruits and natural foods rather than packed foods.
- Home cooked food - 2 Idlis, 2 Dosas, 2 Rotis, Upma, Pongal, 1cup of Green Tea (reduce coffee and tea intake) for breakfast and dinner, and 2 cups of Rice with Dal and Vegetables for lunch, fresh fruits/dry fruits/sprouts for snacks.
- Aim for 40 -60 min of cardio (walking/swimming/cycling/jogging/aerobics/Zumba) to get your calories burning. Make sure you warm up before you start and cool down post the exercise session.
Do's and dont's:
- Do not sleep as soon as you eat.
- Keep dinner light and finish eating by 7 or 8 pm (2 hours before you sleep)
- Do not skip breakfast. Consider it as the most important meal of the day.
- Always make a shopping list, and don't indulge in impulsive buying of food.
- Drink a lot of water and eat a lot of proteins and fibers. Reduce carbohydrate (sugary food) intake.
- Boil your vegetables rather than frying them.
- Always talk positively about yourself or your body. Do not indulge in self-criticism. There is always a way to become healthy. And the way is within - your will.
Right now, seems good!
Note- Aim to take small but consistent steps, towards a healthy body. Always believe that a healthy body will keep you energized and give you a radiating glow.