Diets don’t have to be complicated. It’s about eating the right amount at the right time, write Sapna Puri & Arpana Mehra for tips on how to stay healthy with proper diet and exercise
With the second major wave of Covid-19 inundated and inundated the country, the focus on proper eating and fitness while staying at home has grown even bigger. What you eat, eventually boosting your metabolism and immune system, and how you get your body to move through exercise ensures that you don’t gain weight and stay fit from inactivity. While most of it is common knowledge, we have compiled a few pointers to serve as a guide to your health.
Common food problems
Most people deal with food cravings and food addictions. Its effects on daily life lead to weight gain. If you can reduce your cravings, then obesity-related problems can be solved easily. To deal with food cravings, plan meals ahead of time and keep healthy snacks such as dates, figs, melons, grapes, citrus fruits, berries, raw honey, and smoothies with coconut water handy. These foods work very well when you feel the need for a sugar fix or caffeine. If you’re insulin sensitive, you can avoid the ups or downs by eating cucumber slices or leafy greens with your fruits (or a green smoothie).
Weight loss in your head
Introduce intermittent fasting and fasting training into your routine for good results. Be patient with yourself as the whole process is slow and it can take at least four weeks for the results to appear. Narrowing your feeding window is incredible for brain health and weight loss. The meals that you can skip or replace during intermittent fasting are breakfast or dinner. It is best not to snack other than water while fasting. Instead, you can add a pinch of lemon, drink unsweetened coffee (with up to a tablespoon of organic cream), unsweetened tea, coconut, or MCT oil. Some tips that you should follow while practicing intermittent fasting include:
- Do not cut foods out of your normal diet.
- Eat at least seven servings of whole fruits and vegetables.
- Do a fasted workout every day.
- Eat at least one omega-3 rich meal every day.
- Add a boosting activity every day.
The first step in planning your diet should be to add some of the dopamine-boosting foods. These foods include fish, lamb, chicken, cheese, almonds, peppers, sesame seeds, spinach, sprouts, broccoli, pineapple, papaya, guava, kale, berries, oranges, lentils, kidney beans etc. With these foods you will nourish your mind as well add energy inducing foods to your intake.
Fiber: the secret ingredient
High fiber foods reduce the risk of heart disease, diabetes, and cancer. Fiber is also an important ingredient for losing weight without feeling hungry. Fiber will make you feel full because it swells up in your stomach as it absorbs fluids. Soluble fiber helps the body eliminate fats and lower cholesterol, giving you a steady supply of energy. Some good sources of soluble fiber are oats, phyllium peel, and fruits like kiwi, cherries, and dried figs.
Stress free life
Filling our lives with peace also has a direct impact on health and weight. Lack of peace increases the stress hormone cortisol in the brain, which instructs the body to store fat in the stomach. Practices such as meditation, yoga, prayer, listening to music or playing with pets and enjoying the food will help bring peace to your life.
If we stay healthy and alive, age doesn’t matter. With a healthy lifestyle and positive attitude, aging is just a universal phenomenon. Most longevity diets are based on foods eaten in places with most centenarians. Most dietary recommendations result in more fresh vegetables, legumes, whole grains, and less meat, dairy, processed foods, and sugar being consumed. We all know this in principle, but the real challenge lies in the application. Let’s make the right choice.
Control your consumption of animal protein. Processed red meat is extremely harmful. From an energetic point of view, there is not a single amino that cannot be obtained from consuming vegetable protein sources when we replace animal protein with more vegetable protein. Amino acids are the building blocks of every protein in the human body, but consuming too many animal proteins (since meat contains all nine essential amino acids) is not without cost. Plant proteins, on the other hand, contain decent amounts of amino acids, enough to keep us going with decreased blood sugar levels, significantly lower rates of cardiovascular disease and cancer, and longer lifespans.
The beginning of the year is usually a good time to set goals and focus on new things, especially health and fitness goals. It is never too late. All you have to do is stick to your goals and choose the ones that you can gradually work on. Put simply, if you fight your body, it will fight back. Cravings, fatigue, and a scale that doesn’t move are all signs that your body is rebelling. Your body is your home, your anchor. Start treating it that way. It’s perfectly okay to want to change your body. Whether it is about weight loss, strengthening, or gaining weight, you need to include your body in every fitness program that you choose. Take some time to write down one or more goals that are really for you and just for you. For example, you could write:
- Improve my mileage because I feel strong and powerful when I run.
- Go to Cross Fit twice a week because I love how I feel after lifting weights.
- Make a commitment to cook dinner at home three nights a week because it’s healthier than going out and it improves my relationship with food.
- Lose 15 pounds to get back to my “healthy, happy weight” because I like the way I look and feel at that weight.
- Take five minutes to write down what you need to do today to achieve your goal tomorrow. It can be so easy:
- Breakfast: protein and carbohydrates
- Lunch: egg whites and vegetables.
- Dinner: protein, carbohydrates, wine.
- Work out
- Meditate for five minutes.
- Watch the office
Benefits of training
How much our muscles affect our mental and brain health is incredible. Science shows that as your muscles move your body, release chemicals called myokines into your bloodstream that improve your mood, reduce anxiety and depression, and make your brain more resistant to stress. We call them “Hope Molecules”. Regular exercise changes your brain over time and maintains brain health. Studies show that after six weeks of activity, functional and structural changes occur in the brain’s reward system that are similar to those you see with the most advanced treatments for depression.
With everyone avoiding their local gyms due to Covid-19 concerns, it’s only natural that so many new stationary at-home bikes have hit the market. Interest in cycling has increased significantly since the pandemic began. It’s one of the best forms of cardio that you can do especially long term. Cycling is not stressful, so it reduces the risk of injury from wearing down your joints, especially your knees. On average, a 30-minute bike ride can help you burn between 200 and 450 calories, if not more, depending on your weight and speed.
Yoga helps you find peace no matter how crazy life is. When your stress fest is in full swing, it becomes more difficult to sleep and breathe, which in turn creates more anxiety. Of course, we prescribe yoga as a solution. Alternating nasal breathing (Nadi Shodhana Pranayam) can relieve anxiety and calm a busy brain.
Cat / Cow, technically two poses, one isn’t often done without the other to counter. Its repetitions relieve stomach cramps caused by anxiety and make it a great pose to help with PMS cramps as well.
The legs on the wall will cool your nervous system, redirect your circulation, ground you, and bring you back to the present.
The headstand increases blood flow to the brain and oxygen, and calms the mind. Whether you’re on the go or doing repetitions, it changes the way you look at it.
A single exercise can improve mood. And what makes you in a better mood than dancing? A study in the Journal of Sports & Exercise Psychology found that highly active people were more optimistic than those who did little to no activity, and they felt much more positive about their physical abilities.
Whether you want to shake up your home fitness routine or try a workout that doesn’t feel like a workout, the African Dance Workout, founded over two decades ago, went viral during the coronavirus pandemic for good reason because it’s fun, too makes. If you usually avoid dance practice because you are worried about keeping up or don’t think you have a lot of rhythm, the joyful method of African dance will quickly change your mind. The fact that you can move and groove around from the comfort of your own living room means that if you miss a move or have trouble keeping up, you really have no reason to be frustrated.
To add the icing on the cake to the fitness cake, encourage yourself to discover Pilates and experience the amazing benefits for your body and mind. The workouts use mat-based Pilates and are designed to increase core strength and flexibility while improving muscle definition and posture. A strong core is a foundation for a strong body.
One way to achieve the goal of becoming biologically younger is to make sure that the maximum amount of oxygen your body uses per minute is usually stable until you are 35 or 40 years old. To really prevent a decline, the body needs to be pushed close to the body at its peak, usually once or twice a week. Add HIIT, sprintervals, and fast-paced stretches to your regular weekly cardio. You also have to build strength. The average adult loses 3 to 8 percent of their muscles every decade after they turn 30. However, studies have shown that women in their fifties and sixties who did full body workouts twice a week made their bodies 15 to 20 years younger in one year.
No matter how you get inspired, be sure to eat consciously and exercise regularly. Most importantly, stay happy and love yourself.
Puri is a diet coach and Mehrais is a lifestyle change practitioner. Together they run Calorie Conscious