In Today's Fast Lifestyle to maintain Fitness and Become Slim is also important to live healthy. Here we Update Best Simple and Easy to Follow Tips that Everyone can also learn.
1. Balance Diet :
A balanced diet gives your body the nutrients it needs to function correctly not eighter more nor less. Humans need a certain amount of calories and nutrients to stay healthy.
By eating a balanced diet, people can get the nutrients and calories they need and avoid eating junk food, or food without nutritional value.A balanced diet provides all the nutrients a person requires, without going over the recommended daily calorie intake.
The 5 food groups :
A healthful, balanced diet includes foods from following five groups:
- vegetables
- fruits
- grains
- protein
- dairy.
Eating a balanced diet means eating foods from the five major groups. To maintain all nutrient's equally that a person’s diet should have primarily vegetables and fruits, some lean protein, some dairy, and soluble fiber.
2. Do Exercise Regularly :
Exercise helps to maintain Fitness, Burns Calories, strengthen muscles and also Bones and improve also our day to day activity. Easy and Best Exercise are Running, Walking, Cycling, Dancing all are aerobic exercise, Burns calories Rapidly and also helps reducing Belly fat.
Other Exercise are Yoga, Strengthening Exercise, Stretching exercise, Karate we can do in morning session is Helpful.
Do Day to day activity manually also helps to maintain fitness and overall helps in reducing fitness, eg. use stair instead of lifts.
3. Healthy Lifestyle :
Obesity (Overweight) mostly seen in sedentary lifestyle group of people , eg. office workers, Boss. This people require regular exercise or change of few habits like wake in early morning and early sleep, after meal go for walking, do regular outdoor sports activity, do few works manually and so on.
Life style takes time and require permanent changes. This will not only helps in Obesity but also preventive measure for Hypertension (High BP), Diabetes, Coronary artery Disease, Paralysis (Stroke) and also helps in few lung disease and Body remain strengthen and fit and also maintain immunity of Body.
4. Water :
Water is Zero Calories Diet. Helps in maintain Balance fluids in our Body , Remove Toxins, improve Circulation so on.
Few top Benefits of Water are :
Reducing Weight.- Improve Circulation
- Helps in Waste Removal
- Boosts Immune System
- Nutrients Absorption.
- Prevent Kidney Stones.
- Prevent Bad Breath
- Supports Muscle Building
- Enhances Heart Function
- Improve Brain Function
- Supports Joints
5. Eat Fiber Rich Vegetables : Fiber is a type of carbohydrate that your body can’t digest also counted as a zero calories foods. The Fiber zero level nutrients, However equally important to maintain Body Balance by reducing extra calories intake. This fiber may helps in weight loss, lower blood sugar levels, and fight constipation.
Few Other Benefits of Fiber Intake are as per Below :
Reducing cholesterol : Fiber’s presence in the digestive system can help reduce the body’s cholesterol absorption. This is especially true if you take statins, which are medications to lower cholesterol, and use fiber supplements like psyllium fiber.
Fat Loss : High fiber foods like fruits and vegetables tend to be lower in calories. Also, fiber’s presence can slow digestion in the stomach to help you feel fuller for longer.
Constipation : Those who struggle with constipation or a generally sluggish digestive tract may wish to add fiber to their diet. Fiber naturally adds bulk to the digestive tract, as your body doesn’t digest it. This stimulates the intestines.
Control blood sugar Level : It can take your body longer to break down high fiber foods. This helps you maintain more consistent blood sugar levels, which is especially helpful for those with diabetes.
Lower gastrointestinal cancer risk : Eating enough fiber can have protective effects against certain cancer types, including colon cancer. There are many reasons for this, including that some types of fiber, such as the pectin in apples, may have antioxidant-like properties.
6. Diet At regularly / At Regular Intervals :
Fasting and Skipping Diet is the not the solution of weight loss, This may harm Body by decreasing level of Important nutrients and may damage important Body parts eg. low calcium may leads to osteoporosis, low vitamin level may leads to vision deficiency and weakens muscle and also immunity.
3 Times a meals and 3 Times a breakfast suggest mostly by Dietician to loose weight. Actually planned balanced diet may help to loose Weight. So never skip breakfast and meal. try to eat more fiber foods (Vegetable) and natural food (Fruit).
7 . Good Sleep :
Sleep is mostly neglected but may be just as important as eating healthy and exercising. Enough good sleep is most important part of lifestyle and under or Over sleep may directly affect health and also increase Obesity.
Good Sleep not more that 9 Hours and Not less that 7 Hours counted as a Good sleep for healthy lifestyle and This will improve health/Fitness and also helping in weigh loss.
8. Don’t take Sugary Drinks, Including Soda and Fruit Juice :
Sugar is an important element for bodily health and processes.It plays a key role in our physical energy levels etc.
Some people can eat a lot of sugar without harm, while others should avoid it as much as possible. According to the American Heart Association (AHA), the maximum amount of added sugars you should eat in a day :
Men : 150 calories per day (37.5 grams or 9 teaspoons)
Women : 100 calories per day (25 grams or 6 teaspoons)
This can be vary according to your daily physical activity, if labour man working in opened placed with excess sweating require more sugar as compared to people working in office area.
However, like with everything, it should be taken in limted to avoid ailments such as diabetes. Sometimes we are unaware of the high sugar amounts we take in on a daily basis in the form fruit juices, fizzy and energy drinks etc. One should seek to take sugar in limited contents.
Sugar is bad, but sugar in liquid form is even worse. Studies show that calories from liquid sugar may be the single most fattening aspect of the modern diet.
Consuming of extra sugar can lead to health problems, such as increasing the risk of weight gain, diabetes, tooth cavities, and more
For example, one study showed that sugar-sweetened beverages are linked to a 60% increased risk of obesity in children for each daily serving.
Too much added sugar can be one of the greatest threats to cardiovascular disease.
Keep in mind that this applies to fruit juice as well, which contains a similar amount of sugar as a soft drink like Coke .
Eat whole fruit, but limit or avoid fruit juice altogether.
9. Don’t Diet During Watching TV / Using Smartphone :
Mostly People Have Habit Of Eating And Watching TV or Using Smartphone Simultaneously, So During Watching Any Programme On TV or Smartphone or On Tablet, They Are Eating Too Much And Forget What To Eat And Not To Be, This Will Increase Calorie Intake And Result Into Weight Gait, So During Eating Period No Other Activity Allowed, Mainly Watching TV is Dangerous For Obesity.
So If Want To Loose Weight Then Please Close Your TV And Concentrate on Eating Right Things Which Are Helpful in Weight Loss Process.
10. Keep a food and Weight diary :
Assessing-Self-monitoring is a critical factor in successfully losing weight. People can use a paper diary, mobile app, or dedicated website to record every item of food that they consume each day. They can also measure their progress by recording their weight on a weekly basis.
Regular Assessment of Weight and BMI, and Writing down of Daily foods intake and Physical activity concern you about your daily food intake and also sharing these activity with group also motivate you.
Those who can track their success in small increments and identify physical changes are much more likely to stick to a weight loss regimen.
People can also keep track of their body mass index (BMI) using a BMI calculator.
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