Due to the pandemic going on due to COVID-19, we all have changed. Since we can’t go out, our bodies have changed, some have lost weight, some have gained weight. The awkward shapes that our bodies are in now are causing a lot of physical and mental tension.
Dealing with the muffin tops and love handles, not being able to climb the stairs because of zero stamina, can lead to low self-esteem. It’s time to wear your track pants and do something about it.
There are countless ways on how to get in shape. we are going to talk about a perfect plan for a healthy life in our article today. Having good health and a fit body is very necessary. In today’s fast-moving busy world, everyone has forgotten to include a healthy diet and some exercise into their daily routine. Even though working out only for 20 minutes a day can make an impact too.
A Proper Diet
Talking about diet, know that breakfast is the most important meal of the day. Skipping breakfast might not be a good idea at all. Breakfast helps you function till it’s lunch and keeps you energetic enough to carry your work till then. Even though breakfast is important, that does not mean you just grab a bowl of ice cream and have it for breakfast.
Another thing to keep in mind is that crash diets are bad for you. The main goal should be long-term weight loss through healthy means. you will lose muscle mass and also your basal metabolic rate will decrease. Losing 1kg per week is good but not more than that.
decreasing your Protein can help you shed weight fast. So, aiming at having a high protein diet is not a bad idea at all. Protein does not mean having fried chicken for lunch or dinner drenched in oil. Since there is a proper way of consuming protein as well, let’s talk about that.
An average male needs around 50 grams of protein a day while a female needs 45 grams. Consuming enough calories every day is extremely necessary. Due to low-calorie intake, your body might not get all the nutrients it needs. Additionally, your body, to save energy will naturally slow down the metabolism process. Hence, that will result in weight gain.
Every person has a different weight class and height. One should consume as many calories as their BMI (Body Mass Index) suggests. BMI measures your body fat according to your height and weight. There are many BMI calculators available online. An average female is expected to consume a minimum of 1200 calories a day and a male is expected to consume at least 1800 calories per day.
Every person who wishes to gain weight has to consume at least 300 calories above their recommended calorie intake. For anyone who wishes to reduce weight has to consume 300 less.
As much as fried/junk food satisfies our taste buds,it’s extremely unhealthy. Switching to an organic lifestyle is far more better. Eating unhealthy leads to chronic health diseases such as high blood pressure, diabetes and heart diseases. 2,353 die from CVD (cardiovascular disease) each day in The USA. Therefore, a healthy and an organic diet should be our utmost priority in life
Carbohydrates should be consumed at breakfast or lunch. Whole grain products are healthier and recommended and also carbs with a low to the medium glycemic index. They provide more minerals and vitamins and get you through the day, keeping your blood sugar level balanced.
They can be :
- Bran Bread
Carbs with a hint of protein can prove to be very helpful. Thus, taking boiled eggs with bread is the perfect breakfast combo.
A high protein diet can help get in shape faster. It helps increase your metabolism level and also leaves you feeling fuller longer, killing your cravings for snacks and sweets. Protein also helps you gain muscle mass. Following a strict protein diet will help you shed all the extra weight.
Try consuming at least 30 grams of protein with each meal. Also, keep in mind that every source of protein is different so choose accordingly. Always choose high-quality sources that contain a high percentage of amino acids.
If you are worried about consuming non-veg, here are some vegetarian sources of protein :
- Whole wheat pita
- Black Beans:
- String Cheese
- Greek yogurt
- Nut butter
Veg sources work as fine as non-veg sources. The only way to make sure is that you consume enough.
Fruits And Vegetables
If you aren’t familiar with the “5 a day” rule, then let me tell you. One should consume 3 portions of colorful vegetables and 2 portions of fresh fruit every day. Fruits and vegetables can be taken in the form of smoothies. The best time to consume fruits is in breakfast or to kill your craving for a dessert after lunch. Fruits are good for energy-boosting. So it can be taken before or after work out. Be careful while consuming fruit; do not consume more than 2 portions as they are rich in fructose ( contains sugar).
Intake Of Fluids
Drinking at least 1.5 liters of water per day is recommended for everyone. Waters helps in flushing out toxins from your body and boosts your immune system. A glass of water before your meals can suppress your hunger.
Coldwater can increase your metabolism and help in burning more calories. Warm or hot waters can result in using extra energy in order to bring the body temperature to match with the water.
Fluids other than water, for example, zero-calorie drinks can help increase your metabolism but be aware, many vitamin-enriched waters are infused with fructose as in sugar. Therefore, water, teas, fresh juices, and mineral waters are the best options.If the taste of water is too bland, try adding mint or lemon for a refreshing flavor.
Along with a healthy balanced diet, it is very important to exercise every day. Working out regularly can help you shed weight within no time. Have a working-out plan for every day. Focus on your problem area to get your desired results. Note down your routine and decide what part of your body you are going to work on each day. Figure out whether you can work out better at a gym, park, with/without a partner. Then begin the process. Focus on cardio and HIIT workouts as they burn off a lot of calories.
Make sure to warm up before you begin your work out for better effects. Make sure to not exercise on an empty stomach as that can result in blacking out and further ending in injuries.
Staying hydrated during a workout is very important. Have small sips in between sets,
Staying energized during workouts is very important. Low energy can result in an ineffective workout or demotivation. For staying energized people prefer to consume protein shakes made with whey protein. Protein bars are very famous among people who workout daily. Many people also prefer taking White Thai Kratom pre-workout to help them in staying energized. You can easily buy Kratom online and also whey protein.
The process of losing weight can prove to be demotivating at times. Consistency is the key to achieving your goals. If you feel hungry in between your meals or after, have some water. Water can suppress hunger. Other than that chewing sugar-free gum or consuming low calories a raw vegetable is always an option.