Everyone wants to get healthy and if you are looking for good health, follow these easy and best tips for a fit lifestyle.
1. Include Carbohydrate-rich food in the diet
It is said that almost 50% of daily calorie requirements should be fulfilled from carb-rich foods. We have a variety of such foods in our daily life like cereals, bread, potatoes, and rice. Many people do not want to eat these foods, because they are calorie-rich.
But these foods should be a part of a daily diet. It is a good idea to include wholegrain foods like pasta and cereals as they supply us with the much-needed fiber content which keeps our gut healthy.
2. Limit consumption of Sugar and Salt
Salt has many harmful effects on our health. Not only it can cause high blood pressure, but also makes us prone to various heart-related problems. To stay healthy and fit one must reduce the intake of sugar and salt in the diet. The consumption of salt can be reduced with the following tips:
- Read the sodium content on food labels and shop products that have low sodium.
- Substitute spices in food for salt. This would also increase more flavors in food.
- Better not to have salt on your table and avoid adding salt to food without tasting it.
Sugary drinks have become more common these days and responsible for high sugar consumption. Though they provide an amazing taste, they are rich in calories and energy. Even if you are tempted to enjoy them, practice moderation or consume occasionally. You can instead natural sweeteners from fruits to sweeten drinks.
3. Include more fruits and veggies in food
Fruits and Vegetables are the best sources of Vitamins and minerals. Only on that, they give us the required amount of fiber too. A balanced diet should include at least 5 servings of fruits and vegetables in a day. You can take fresh fruit juice for breakfast and then melon pieces for snacks. Each meal should also include a variety of vegetables.
4. Prefer Unsaturated fats
If you ask me the most important of the tips for a fit lifestyle then this is it. Fats play a major role in your body. But, what type of fat you consume makes the whole difference.
Just like Proteins and carbs, fats are also important for our health. These are helpful as they help our body to function properly. But fats should be consumed with caution as more fats are not good for our heart and weight. Various fats affect our health in different ways and therefore we must consume these fats in a balanced way. You can use some of these tips for a healthy fat intake
Total fats and saturated fats should be consumed in a limited manner. This fat comes from foods that are of animal origin. It is better to completely avoid trans fats. Before purchasing any oils, it is better to read the labels that will help you to identify the sources. Most of the food should be boiled, steamed, or baked. The least amount should be consumed fried. It is better to use vegetable oils for cooking. Include fish 2 to 3 times in a diet and at least one serving of oily fish. This will help to keep the right consumption of unsaturated fats.
5. Fluids keep us hydrated
Our body is made up of 70% water and so you can think how necessary it is to keep hydrated. Adults should drink at least 1.5 to 2 liters of fluids per day. since water is the most readily available fluid, it can be consumed in any form like tap water or mineral water. Other forms of liquids like tea, coffee milk, and soft drinks can also be consumed but they should never replace water.
6. Include physical activity in daily routine
Any kind of physical activity is very important for all. Whatever be your weight range or health condition, a little exercise every day will help to burn down some extra calories. This will keep the heart and blood circulation system in the body healthy and functioning. Indulging in regular physical activity will help you build muscle mass, and also increase focus. Do not stress yourself in the name of exercise, light or moderate activity consistently will keep you healthy. Even if you cannot go to the gym, these simple tips will do as good as exercises
7. Do not skip meals
It is the foremost requirement for a healthy diet that we do not skip any meal. Most people wanting to lose weight opt to skip breakfast or at least one meal. Instead, we should focus on eating all the varied foods available, without skipping any meal. But the only care taken should be to eat these in the right amounts.
When you skip your breakfast, you will notice that you will be hungrier during the lunch hours. This will in turn lead to excessive eating. So instead of losing weight, you may gain more weight.
If you wish to control uneven hunger pangs, you can go for snacks in between meals. But be cautious that these snacks should not replace your meals. Snacks are meant to be eaten in small quantities only and are not full meals.
Eat healthy snacks like yogurt, unsalted nuts, or fresh fruits and vegetables. Always keep a check on the portion you eat so that you do not end up consuming more calories. In this way, you can eat any kind of food that you enjoy and won’t have to avoid anything.
Few tips that you can use to avoid overeating
- Always cook the right amount so that nothing is left.
- Use consistent serving sizes
- Use smaller plates
- Always check calorie count on packaged foods.
8. Add variety to your diet
A healthy diet that contains all types of nutrients is necessary for good health. We all agree that there is not a single food that can provide all these nutrients. So we always are asked to eat a balanced diet so that we remain healthy for a longer time. It is these balanced food choices that will keep you healthy and fit. Specifically, adults should follow a balanced diet routine.
If you have a high-fat lunch, make sure that dinner is light and made of low-fat options. Similarly, if you eat more meat for dinner, something light like fish would be suitable for the next day. Learn how to make your meal healthy and balanced with all the food choices that we have so that you never get bored by eating the same food and also keep healthy.
9. Keep a check on body weight
Out of all the lifestyle related diseases obesity is the most common and widespread. So out of all the tips for a fit lifestyle anything that weighs the max is body weight management. Keep your weight in check.
Our ideal weight depends on factors like height, age, and gender. To keep fit and healthy, we should keep a check on our body weight. Overweight and Obese people are at risk of many health-related problems like high blood pressure and other cardiovascular diseases. Our body starts to accumulate fat when we eat more than our daily calorie requirement. These extra calories can be a result of eating extra fats, proteins, or carbs.
We should do a fair amount of physical activity to consume energy. This will not only keep the body healthy but also feels great. If you want to keep your weight in check or looking to reduce weight, just aim to eat less and stay more active.
- Make it a point to use stairs more
- simple walk during breaks
- simple stretch exercises in the day
- Indulge in a fun family activity.
10. Start with small and gradual changes
After reading all the tips for a fit lifestyle let me tell you the most important part of the whole game. Don’t serve your plate with everything at a time. Start slow. Make gradual changes, one at a time.
When you are trying to change your lifestyle, you should make slow and gradual changes than just making major drastic changes. You will find it easy to maintain gradual changes. For the start, make a note of how much and what all you consume and the amount of physical activity done. This will give you an overall idea of where you lack and how you can improve. Follow these simple ideas:
- Take fruits, bread, or muesli for breakfast instead of skipping one.
- Introduce fruits and vegetables in meals
- Consider the low-fat options for food.
- Increase physical activity gradually.
Everyone can follow these simple tips for a fit lifestyle and enjoy good health and happiness.
Part of the Diet for Weight Loss Editorial Team 2021