- Make sure you include the following in your diet:
1. Whole grains: Include healthy grains like brown rice, quinoa, khapli or farro, millets and couscous.2. Legumes: There are several healthy options like lentils, kidney beans, soybean, black bean, and chickpeas that you can add to your diet.
3. Vegetables and fruits: WHO recommends you eat at least 400gm of vegetables and fruits each day. Have high fibre vegetables like spinach, tomato, capsicum, cauliflower, bean, broccoli, and mushrooms. Avoid starchy vegetables. Also, include a variety of fresh seasonal fruits.
4. Nuts and seeds: These are nutrient bombs and a must-have. You can eat almonds, walnuts, chia seeds, flax seeds, etc.
5. Herbs and spices: Cinnamon, cardamom, turmeric, etc. are not just flavoursome but also rich in antioxidants and aid in weight loss.
6. Beverages: Choose wisely as these can add to empty calories. Water is your best choice, followed by coconut water, fruit-infused water, or lemon juice. Avoid sugary, calorie-rich drinks.
Contrary to the popular opinion that vegetarian food options cannot provide protein and other micronutrients like iron and B-12, vegetarian meals are wholesome and nourish the body.
There are plenty of options like nuts, seeds, legumes, grains, tofu, lentils, sprouted beans, green leafy vegetables, dates, dried apricots, flax seeds, chia seeds, tofu, soy, Greek yoghurt, and milk that will help you obtain required protein, iron, Omega-3, and B12.
Further, plant-based meals help increase the after-meal burn, according to a study published in JAMA. A vegetarian diet can be a metabolic reboot for people who struggle with excess weight and have a sluggish metabolism.
Another large cohort study in the UK showed that people who changed to a diet comprising fewer animal foods for 5 years saw the least weightgain. - Limit carbohydrate intake:
- Reduce the amount of carbohydrates, may be a toast per meal and a total of 3 bread slices per day.
- Eat not more than 80–100 grams of carbohydrates per day.
- I would advice against complete ban on carbohydrates as from my personal experience our brain cannot work well if it is depleted of carbs.
- Chose complex carbohydates:
- Choose brown bread, quinoa, brown rice, steel cut oats, milets over simple and starchy carbs like white rice, pasta, noodles, potato.
- There is high fibre content in complex carbs which helps the food to digest slowly and thus releases energy at a slower pace and keeps you full for long.
- Also the fibre is good for bowel movements amd keeps your gut naturally clean.
- Eat a lot of green salads:
- Vegetable salad is good but green salad is awesome. Greens are naturally rich in iron, calcium, Vitamin A, C,K and are rich in fibre.
- They are very low in calories, come on eat that salad up.
- Eat at least 2 servings of fruit and 4 servings of vegetables:
- Eating atleast these many servings means you can eat even more, eat these antoixidant rich food which are rich sources of vitamins and minerals and also help you keep full.
- Eat protein:
- Body cannot keep protein down like it does carbs and so the excess protein is thrown out of your body. Also protein is good for building muscle. Unlike carbohydrates, which are converted to fat, protein helps in building muscle mass.
- Include fibre rich food:
- As already mentioned, fibre rich food keeps one full for long and so it naturally cuts extra calories from the meal we might tend to eat if we are not full.
- Fibre is a natural gut cleaner and so helps us eliminate toxic wastes from the body.
- Give diet shocks:
- Do not eat the same type of foods daily, instead chamge your diet so that your body does not adapt.
- Sometimes change drastically like no carbohydrates for 2 days straight and on the third day have more than you usually do on normal day by 50%.
- Do not skip meals
- This is the most common mistake most of us do and I am a pro in this and so can tell you that if we skip a meal, we end up eating more and this mitigate all the effort.
- Actually by eat way too little we are playing havoc with out metabolism which gets adjusted to eating so less and once after weight loss even if we get back to normal eating habits, we have caused great damage.
- Whatever you do, do not skip meals or eat way too less.
- Avoid Sugar and proceesed junk
- Sugar is the major culprit in weight gain and also has zero use for our body. Avoiding sugar is the best gift one can give themselves.
- Instead choose stevia which is a natural herb and 300 times sweeter than sugar.
- Processed foods just help add cholesterol and increase LDL in our body. Also they contain a lot of sodium, hidden sugars and taste enhancers and we are not doing our body any good.
- Cut the junk out to be healthy and happy.
- Stay hydrated
- Water is very important and sometimes our body doesn’t know whether we are hungry or thirsty and we end up over feeding ourselves.
- Always drink 4–5 litres of water daily. 1 litre of luke warm water after you wake up even without brishing gives awesome results.
- Keep that stress at bay
- Research shows that stress can disrupt our hormone levels and so we tend to gain weight.
- Also when we are stressed, most of us find comfort in food, so for a healthy you, keep stress at bay.
- Get a good night sleep and avoid sleeping during the day.
- Getting 7–8 hours of sleep is very good for your bodya s your mind and body are relaxed.
- Avoid sleeping at day as research shows say sleepers at 40% more obese than those who do not sleep during the day.
- Strictly stay away from junk food and soft drinks, neither overeating nor skipping meals. Eating well improves your yoga practice. And also do outdoor movements like running, walking, cycling and hiking.
exercise is a crucial part of anyone’s fitness journey, and should not be ignored. Here are a few exercises that one can do at home to achieve their fitness goals.
1. Squats
Stand with your feet hip-width apart and your toes facing straight ahead or angled slightly outward.
Slowly bend your knees and squat, sending the hips back behind you, while keeping your torso straight and your abs pulled in tight.
Keep your knees behind your toes. Make sure everything’s pointing in the same direction.
Squat as low as you can, and push into your heels to stand up
Squat Variations:
- Squat with one dumbbell
- Squat with dumbbells
- Barbell squat
- Wide leg squat
- Front squat
- Wall sit
- One-leg squat
2. Planks
- Lie face down on the mat with your elbows resting on the floor next to your chest.
- Push your body off the floor in a push-up position with your body resting on your elbows or hands.
- Contract the abs and keep the body in a straight line from head to toes. Hold for 30 to 60 seconds and repeat as many times as you can.
- For beginners, do this move on your knees and gradually work your way up to balancing on your toes.
3. Lunges
- Stand in a split-stance (one leg forward, one leg back).
- Bend your knees and lower your body into a lunge position, keeping the front knee and back knee at 90-degree angles.
- Keeping the weight in your heels, push back up (slowly!) to starting position.
- Never lock your knees at the top and don’t let your knee bend past your toes.
- Variations include front lunges, back lunges, and side lunges.
- Do this exercise two to three times per week for 12 to 16 reps
4. Push Ups (Inclined) for Beginners
- If you’re a beginner or don’t have as much upper body strength, this is a good move to start with.
- Start on all fours with hands a bit wider than the shoulders.
- Walk the knees back a bit in order to lean your weight on the hands and flatten the back from the head down to the back of the knees.
- Pull the abs in and, keeping your back straight, bend the elbows and lower body toward the floor until elbows are at 90-degree angles.
- Push back up and repeat for 1 to 3 sets of 10 to 16 reps
Exercise is an essential part of weight loss. One must focus on following a workout routine planned as per your goals and requirements. Ideally, consult a certified fitness trainer to plan out this workout routine. That said, one’s weight loss goals is dependant on the right kind of eating habits as well. It takes a combination of a good workout routine and a proper diet plan to ensure weight loss. Thus, get started on your fitness journey with a healthy meal plan, and a workout routine that includes the exercises mentioned above.
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