Top 10 Ways to Eat Healthy

Top 10 Ways to Eat Healthy

Top 10 Ways to Eat HealthyWhat do we suppose to do when we want to reduce body weight?

Yes, there are many tested and effective weight loss programs for us to experiment and follow.Besides this, there are many weight loss medicines are also available in the market.

These weight loss medicines  can be taken along with our daily work out program for better results. However, many people fail to achieve their fitness target even after trying all different weight loss methods available. Ever wondered why it happened so? The primary reason could be our eating habits. We need to give utmost importance to our diet control  in our fitness program to attain success.

Diet controlling is very important in our fitness program, as it will make our journey to reach our fitness goal far easier and faster. We need to have a proper diet control system in place.

Top 10 Ways to Eat Healthy

Never carried away by the advertisements that offer some easy ways to loose weight without doing any exercise and control. Only our fitness instructor can able to help us to choose the right fitness programs that are suitable for us and our companion.

A good fitness instructor can have a complete control on our daily fitness activities but in case of dieting, only we will have the control so we need to take some extra effort to follow the proper diet system suggested by our fitness expert or doctor.

Following are 10 most important diet and nutrition tips – Ways to Eat Healthy – for better results when followed along with our regular weight loss fitness programs. 

Top 10 Ways to Eat Healthy

  1. Eat more vegetables and fruits: Vegetables contain more fibers and minerals. Include plenty of Fiber-rich foods such as beans, bran cereals, potato skins, nuts, and oatmeal in your diet. These items are very fibrous, contain lots of protein, and free from fat.
  2. Try whole-wheat baked dishes along with plenty of fruits, and vegetables to get enough fibers. Avoid salty and processed fried food items and other junk foods.
  3. Never skip your breakfast: A good, balanced breakfast will speed up our metabolism earlier in the day and that is enough to provide sufficient energy for rest of the day.
  4. Eat plenty of seafood items, low-fat meats, and Soybean products along withTop 10 Ways to Eat Healthy meals everyday. These items are protein rich and these protein contents help in building lean muscle tissues and improve metabolism system in our body.Omega-3 unsaturated fatty acids found in fish will bring down fat contents in our body considerably.Include salmon, mackerel, herring, sardines,and other oily fishes in daily meals. Vegetarians are advised to include Soybeans, nuts, and pumpkin seeds to get enough Omega-3 supplements.
  5. Low-fat dairy products, small sized fishes, soy tofu, green vegetable salads, nuts, seeds, bran cereals, and calcium fortified orange juice are good as they provide enough minerals and calcium to our body. These minerals guard our body from unhealthy fat and keep our body healthy. We need to reduce our daily calorie intake and season our body regularly. Reduce consumption of foods that contain more fatty acids.
  6. Avoid eating single large meal in a day. Instead, eat five or six nutrient-rich light meals at regular intervals in a day. This exercise will reduce overall calorie intake.
  7. Expose your body to the sunshine  every day in the morning for at least 20 Top 10 Ways to Eat Healthyminutes. Sunshine offers plenty of vitamin D and that can reduce building excess fat in our body.
  8. Stop drinking alcohol or at least reduce the quantity slowly. It will definitely bring down the amount of non-filling calories in our body. You can have a glass of beer or wine on a day but not more than that. Explain your family and friends that you are trying to stop consuming liquor and explain the reason. Remind yourself every time that you want to stop drinking, and encourage other people also to give up alcohol  with you.
  9. Exercise regularly and be active. Feel good about yourself, and practice Top 10 Ways to Eat Healthymeditation to combat stress. On an average, half an hour to forty-five minutes brisk walking on everyday is necessary. This will definitely reduce our body mass if practiced regularly.
  10. Take warm bath and do regular meditation. Practice Breathing exercise, and stretching exercise. Learn to  combat your day-to-day stress. Go for massaging and relaxing when required.

Top 10 Ways to Eat HealthyHow to combat stress?

Start working out

Exercise is the best way to combat stress and focus our mind. Exercise has an amazing mental health benefits. Do some type of stretching or walking every day to keep body fit and trim. Stay away from phone or any other digital distractions. This will help us to be more productive.

Develop calmness

To stop stress build over in our mind, create a calming atmosphere around. Focus on breathing or use any mobile app or game that can soothe our nerve down. Stay away from instances that induce stress and focus on something that can make you feel good.

Listen to others

Engage with conversation with friends who care for us. Give full attention to the conversation and this can not only reduce our stress but also improve our social skills and enhance our bonds with people. Listening to people would really work well.

Talk positive
Self suggestion or self-talk is one of the best way to beat stress. Everyone talk to themselves. Usually we keep our self-talk silently. Self-talk can be positive or negative and each one create different impacts in our mind. When we indulge in negative self-talk, that increases stress while positive self-talk helps us reduce stress. Develop positive self-talk and stay away from negative thoughts.

Practice Emergency Stress Stoppers

We all come across many stressful situations in our life, be it at home, office or at the public places. In most cases, we get stressed due to lack of communication from other side. Try some of the emergency stress stoppers mentioned below. Use these stress stoppers appropriately to different situations.

  • Start counting till 10 prior to speak.
  • Walk away from the scene.
  • To avoid being late for any event, set watch five to 10 minutes ahead.
  • Take three to five deep breaths before replying.
  • Smell a rose, jasmine flower, hug a loved one or smile at people around.
  • Do meditation to free from stress thoughts.

Do something that we enjoy
This is the natural way of beating stress. Whenever we feel stressed, do something that we enjoy doing – such going for a drive, reading a good book, or talk with a friend – and makes us feel great. Enjoy what we are doing always.

Relaxation

There are many ways to relax and calm our nerve. Yoga and tai chi offers some good relaxation methods that are very effective. Practice these to relieve stress.

Follow the points mentioned above with utmost dedication and discipline, then achieving our fitness target will not be a difficult task.

 


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Body fitness program Terms

Body fitness program Terms

Body fitness program Terms

A lot of informative journals and books about body fitness programs are available in the market, which offer all up to date information about the latest fitness programs, fitness equipment, food supplements and related information regularly.

It is a good idea to go through these fitness magazines and online articles to update our knowledge about personal fitness programs and equipment. Let us go through some of the common terminologies used in the body fitness in general. Knowledge about these terms would definitely help us to understand many fitness articles better. Here are few common terminologies used in personal fitness programs.

Aerobic Endurance

This measures our ability to do moderately strenuous activity over a period. It measures the efficiency of our heart and lungs that work together to supply oxygen to the body while doing exercise. Aerobic fitness equipment is used for these kinds of activities. It is the ability of the body to carry out repetitive movements. Aerobic Endurance is a very important in sports activities such as long distance running and other similar items.

There are three types of Aerobic endurance and it is classified based on the time duration. The short aerobic endurance is the one that lasts between 2 – 8 minutes while the medium aerobic lasts between 8 -30 minutes and the long aerobic endurance  lasts for 30 minutes and above.

Aerobic endurance offers many benefits to our body. It improves efficiency of our heart and increase the blood circulation in our body with lesser heartbeats. Besides this, Aerobic endurance improves our cholesterol level and reduces triglyceride levels as well.

Body fitness program TermsMuscular Endurance

This type of activity measures our fitness level by our ability to hold a particular position for a certain period or repeatedly for many times. For example, lift five-pound weight for 20 to 25 times continuously. People who are active in sports (football, basketball or hockey), that last longer periods, need to give proper attention to their muscular endurance. This is very important.

How to improve muscular endurance?

Doing any type of cardiovascular activity will help us improve our muscular endurance. Simple activities like walking, running or biking can make some improvements. Try Chin-ups, push-ups or triceps regularly to see a considerable improvement in the upper body. Read our blog 5 Top Outdoor Exercises To Keep Your Body Fit on Vacations 

Muscular Strength

This is different from muscular endurance. Muscular Strength measures our ability to exert maximum force. This method is relevant when someone has greater muscular strength in one particular area compared to another. E.g., it is used when our arms are stronger than our legs. This is practiced by lifting the heaviest weight that we can able to lift.

Important point: It is not advised to repeat strength training on any muscle more than once in 48 hours as it can cause injuries to body and muscles.

Flexibility

This is one of the most important part of a fitness program. Flexibility is the ability to move a joint through its full range of motion or the elasticity of the muscle. It is very important to maintain a high flexibility in our body because it would improve our performance and minimize the risk of injury in any sports activities. Flexibility of a body is determined by the extend that the body muscle can stretch its fibers. Our body becomes more flexible when its muscle fibers are stretched more.

How to improve flexibility?

We need to stretch every muscles in our body before or after doing our exercise. Do this only in warmed up condition or else this exercise would hurt muscles. Follow this practice twice or thrice in a day and we will see some improvements after few weeks of practice.

Body Composition

Body Composition measures the proportion of fat in our body as compared to our bone and muscle. It, anyway, does not refer to our weight or shape. Two people with the same height and weight may appear different because they have a different body composition. There are different ways to measure our body composition. Measurement using calipers and underwater body fat test are some of them.Body fitness program Terms

The body fat percentage could directly impact our overall well-being when it is above the limit. Excess fat content can cause many serious health issues such as cancer, diabetes, liver disease and heart related problems.

Taking weight on a regular scale does not asses our body fat percentage as it will not show how much quantity water, fat or muscle comprised of our total body weight.

Basal Metabolic Rate (BMR)Body fitness program Terms

Basal Metabolic rate is the rate at which our energy is utilized while resting. This shows the energy required for us to maintain life. This include maintenance of heart beat, body temperature, breathing nerve transmission, the energy cost of protein required to maintain cells.

There are many factors that affect  our Basal Metabolic Rate or BMR. Our age, weight, gender, body fat percentage, genetics, diet, heredity, our current activity level are some of the major factors that would impact our BMR rate. Our BMR levels slows down after the age of 20 at the rate of 10% every 10 years., so we need to adjust our life style accordingly. BMR level increases with the body weight.

Importance of BMR in Fitness Program

We all set certain goals in our fitness programs. Some of us wants to lose weight while few other wants to gain weight. There are few others just wants to maintain their existing weight. If we know our BMR level, we would able to plan our fitness program accordingly and achieve fitness goal and maintain it well. Hence, it is important to know the BMR level and ignoring it could impact performance to achieve our fitness goal.

How to calculate BMR?

We need to use the following formula to calculate BMR rate. Here we need to take our weight in Pounds and height in inches to calculate BMR.

Body fitness program TermsAssume a 30-year-old man whose height is 5 feet 6 inches (66 inches) and weight is 170 pounds. Let us calculate his BMR now.

66 + (6.23 x 170) + (12.7 x 66) – (6.8 x 30) =2001.3 ( BMR=2001.3)

This is an indicative BMR figure and the actual BMR would vary based on this person’s activity level and diet.

BMR shows how many calories that we need to consume each day. It means that, the more active we are, the more calories our body burns everyday so in that case, we need to take more calorie food. Generally speaking, our BMR rate shows the amount of calorie that we require for us to maintain our body each day. Our calorie intake should be regulated based on the BMR so that we can maintain our body weight.

Regeneration

Regeneration is one of the most critical components in a fitness training plan. This helps our body to relieve from pains and enhance our body’s response to training. Regeneration includes stretching and massaging that would recharge our mind and body.


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