Ladies, Ladies. . It’s obvious that in this era, every women is busy in so many things like work, home, relationships to maintain and so on that you forget to take care of yourselves. To keep yourselves healthy and fit and achieve what you desire, you have to make a few permanent lifestyle changes and work on it. Let’s accept the fact that there is no magic pill or a quick fix to weight loss and a healthier you. Keep reading to find out the changes you can make in your daily lifestyle.
Food is a basic need for the efficient functioning of a human body. To maintain good health, ingesting a diet containing the nutrients in correct amounts is essential. 80% of achieving fitness results is dependent on foods you are putting in your body. Healthy eating is not about strict dietary limitations or depriving yourself of the foods you love. Rather, it’s about feeling great and having more energy. Try to make small changes first and make them a habit. For example – add a salad to your meal at least once a day. If you make a conscious effort to find healthy alternatives that you enjoy and can make yourself in a quick and convenient manner then sticking to a clean healthy diet becomes second nature. Try to cut down on sugar and packaged foods. They are fine occasionally as a treat but not on daily basis. Portion Control is another way to lose weight and eat a healthy diet. Try eating your food slowly and allow the body to digest the food. This will allow your body time to register that it is full and prevent you from overeating. Use smaller plates, bowls and cups so that you do not over serve yourself.
In human adults, total body water accounts for about 70% of the lean body mass. Drinking water is very important for staying healthy, energized and also to lose weight. A lot of times hunger is disguised as thirst, so always keep yourself hydrated. The requirement of water depends on a person’s age, weight and lifestyle and the climate in which you live. Individuals who exercise will require more water intake due to the fluid loss during their workout. On average, an adult should consume 1 liter of water for every 1000 kcal in their diet and infant should consume 1.5 liters / 1000kcal. Most of the functions in our body are dependent on water- It helps in flushing out waste products and toxins from our body. It helps in regulating body temperature. Lack of water in our body may cause tiredness, low energy and headaches. So drink plenty of water to improve your overall health.
Exercise has lots of benefits, which go beyond weight loss and inch loss. It improves muscle and bone density, heart and lung function, lower blood pressure, stabilize blood sugar and makes you faster and stronger. You do not have to go to the gym to work out, it can be done at home, parks, beach etc. No matter what type or form of exercise you choose, make sure it does not feel like a chore and you enjoy doing it. If you get bored with one form then keep changing but be consistent. It is recommended to do 150 minutes of moderate intensity exercise a week which can be 30 minutes a day for 5 days in a week. Try to add some strength training exercise twice a week, this will help in building muscle mass. Women don’t be afraid to strength train. It will not make you bulked up. The huge advantage of weight training is you will burn fat during and also after you exercise. Researchers have consistently found that those who regularly strength train tend to manage stress better than those who do not exercise. If you are a beginner gradually start with simpler exercises and increase your activity level. Don’t forget to take 2 rest days in a week for the body to recover from the wear and tear during exercise.
A good quality, restful and peaceful sleep helps in losing fat. While we sleep, our body repairs cells, balances the hormones, rejuvenates the cells of our body, repairs the damage done during the day and gets ready for the next day. A good quality sleep of 6 to 8 hours will allow our body to restore and protect vital organ functions. If you have difficulty falling asleep, a regular bedtime routine will help you wind down and prepare for bed. Try to finish your last meal 2 hours prior to sleeping. Avoid using smart phones or other electronic devices for an hour or so before you go to bed as the light from the screen may have negative effect on sleep. Losing weight takes lot of commitment and hard work. So keep yourself motivated and keep challenging to be a better version of yourself. By embracing every challenge you will see greater improvements within yourself physically and mentally.