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DIET AND EXERCISE TIPS –
Proper weight loss diet and exercise are the mainstays for a healthy lifestyle, although many people turn to costly fad diets and exercise programs that fail to provide weight loss and a healthy lifestyle. The basic tenets to gradual weight loss and good health include developing healthy eating habits and increasing daily physical activity.
SELF-HELP GUIDELINES FOR HEALTHY ACTIVITY:
- Consult a physician Men over age 40; women over 50; people with (or at risk for) chronic health problems such as heart disease, diabetes, or obesity.
- Start out slowly and build up activity gradually over a period of months. This will help avoid soreness and injury.
- Try to accumulate 30 minutes or more of moderate-intensity cardiovascular activity each day.
Add strength-developing exercises at least twice per week.
- Incorporate physical activity into your day (walks to the office or store, take the stairs instead of the elevator, walk or jog at lunchtime, etc.)
- Make leisure time active garden, walk, ride a bike with family and friends, participate in an exercise class, join in a sports activity.
- Select activities you enjoy, find satisfying, and that gives you a feeling of accomplishment. Success leads to increased motivation to be physically active.
- Be sure your activities are compatible with your age and physical condition.
- Try active commuting. Cycle, walk, or in-line skate to work or to the store.
- Make your activity enjoyable listen to music, include family and friends, etc.
- For those who are already moderately active, increase the duration and intensity for additional benefits.
WEIGHT LOSS TIPS:
TIP NO. 1: DRINK PLENTY OF WATER OR OTHER CALORIE-FREE BEVERAGES.
Before you tear into that bag of potato chips, drink a glass of water first. People sometimes confuse thirst with hunger, so you can end up eating extra calories when an ice-cold glass of water is really all you needed.
TIP NO. 2: BE CHOOSY ABOUT NIGHTTIME SNACKS.
Mindless eating occurs most frequently after dinner when you finally sit down and relax. Snacking in front of the TV is one of the easiest ways to throw your diet off course. Either close down the kitchen after a certain hour or allow yourself a low-calorie snack, like a 100-calorie pack of cookies or a half-cup scoop of low-fat ice cream.
TIP NO. 3: ENJOY YOUR FAVORITE FOODS.
Instead of cutting out your favorite foods altogether, be a slim shopper. Buy one fresh bakery cookie instead of a box, or a small portion of candy from the bulk bins instead of a whole bag. You can still enjoy your favorite foods — the key is moderation.
TIP NO. 4: EAT SEVERAL MINI-MEALS DURING THE DAY.
If you eat fewer calories than you burn, you’ll lose weight. But when you’re hungry all the time, eating fewer calories can be a challenge. “Studies show people who eat 4-5 meals or snacks per day are better able to control their appetite and weight. She recommends dividing your daily calories into smaller meals or snacks and enjoying most of them earlier in the day — dinner should be the last time you eat.
TIP NO. 5: EAT PROTEIN AT EVERY MEAL.
Protein is the ultimate fill-me-up food — it’s more satisfying than carbs or fats and keeps you feeling full for longer. It also helps preserve muscle mass and encourages fat burning. So be sure to incorporate healthy proteins like seafood, lean meat, egg whites, yogurt, cheese, soy, nuts, or beans into your meals and snacks.
TIP NO. 6: SPICE IT UP.
Add spices or chilies to your food for a flavor boost that can help you feel satisfied.. When you need something sweet, suck on a red-hot fireball candy. It’s sweet, spicy, and low in calories.
TIP NO. 7: STOCK YOUR KITCHEN WITH HEALTHY, CONVENIENT FOODS.
Having ready-to-eat snacks and meals-in-minutes on handsets you up for success. You’ll be less likely to hit the drive-through or order a pizza if you can throw together a healthy meal in five or 10 minutes. Here are some essentials to keep on hand: frozen vegetables, fruits, salads, skimmed milk, yogurt
TIP NO. 8: ALWAYS EAT BREAKFAST.
It seems like an easy diet win: Skip breakfast and you’ll lose weight. Yet many studies show the opposite can be true. Not eating breakfast can make you hungry later, leading to too much nibbling and binge eating at lunch and dinner. To lose weight — and keep it off — always make time for a healthy morning meal, like high-fiber cereal, low-fat milk, and fruit.
TIP NO. 9: INCLUDE FIBER IN YOUR DIET.
Fiber aids digestion, prevents constipation, and lowers cholesterol — and can help with weight loss. Most women should get about 25 grams daily, while men need about 38 grams — or 14 grams per 1,000 calories. Good fiber sources include oatmeal, beans, whole grain foods, nuts, and most fruits and vegetables.
TIP NO. 10: LOSE WEIGHT SLOWLY.
If you’re losing weight but not as fast as you’d like, don’t get discouraged. Dropping pounds takes time, just like gaining them did. Experts suggest setting a realistic weight loss goal of about half to one Kg a week. If you set your expectations too high, you may give up when you don’t lose weight fast enough. Remember, you start seeing health benefits when you’ve lost just 5%-10% of your body weight.
TIP NO. 11: GET ENOUGH SLEEP.
When you’re sleep deprived, your body overproduces the appetite-stimulating hormone ghrelin but under-produces the hormone lepton, which tells you when you’re full. Getting enough sleep may make you feel rested and full and keep you from doing unnecessary snacking.
TIP NO. 12: EAT MORE FRUITS AND VEGETABLES.
The best “diet” is one where you get to eat more food, not less. If you eat more fruits and vegetables, you shouldn’t feel as hungry because these nutrient-rich foods are also high in fiber and water, which can give you a feeling of fullness. Snacking can be a good thing as long as you choose smart snacks. The above weight loss diet and exercise program can help in maintaining a healthy lifestyle.