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Health & Fitness for Busy People

Health & Fitness for Busy People

Everyone wants to be healthier, but they do not know how to do this or think that they do not have the time but the truth is that it does not have to take that long or need huge life changes to be healthy.

Health is wealth”, a phrase that we all have grown up hearing. With good health and a peaceful mind, a person can achieve all his/her dreams.

A human body is like the temple which must be looked after and it must be the foremost concern for all human beings. These days due to the hustle bustle, maintaining good health is a massive challenge for most of the people.

People put in 10-12 hours of their time in work every day which makes it very difficult to take out time for any kind of exercise.

Working out for a short time does not necessarily mean that you will not be able to achieve results just because you can’t put enough time.

Modifying your workout routine will also help you achieve more than you thought you could. All you need to do is adopt workouts strategies, based on your fitness goals.

Excessive workload and skipping meals is the key issue which creates health problems like stomach pains, nervous disorder, skin rashness, etc. Professionals end up picking on snacks and other junk foods which must be avoided. Eating healthy is very important to manage work and also handle stress factors. It is the food which provides us energy, therefore, the selection of food should be done carefully and smartly.

Let’s talk about some tips that will you keep fit -

Keep Calm

When you are in between a day full of meetings with a busy evening your stress levels are probably sky-high which in turn has a terrible impact on your health and wellbeing. Therefore, one of the best things you can do to stay fit is to learn how to relax. Studies have found that if you don’t have time to meditate or take a hot bath, even the anticipation of laughter can help us to relax and reduce stress levels in the body. So, take a look at some funny Youtube videos to help you unwind.

Learn quick recipes

When you’ve had a rather long and tiring day and arrive home late at night, make sure that on days like these you don’t reach for unhealthy convenience foods. Learn some super quick recipes you can cook yourself. A turkey steak with a feta and beetroot salad is a healthy meal that can be made in less than 10 minutes, as can vegetable frittatas.

Exercise with your kids

If you watch your children running around, you realize that they’re better than any personal trainer. Playing with your kids, whether it’s on the trampoline, dancing around your living room or playing a big game together is a great way to workout without realizing it. This way you don’t feel guilty about not spending enough time with them either.

Improve your lifestyle

If you find it tough to take out time to get to the gym or to get to your dance class then incorporating exercise into your lifestyle will help you to stay healthy and fit even when your schedule is maxed out. For example, you could carry your shopping home rather than getting a cab, do some gardening with your partner, or go swimming with a friend instead of meeting for coffee, etc.

2 cups of water before every meal

A study revealed that drinking two full cups of water a half hour before eating caused moderate weight loss after 12 weeks. Drinking water after you wake up before you eat lunch and dinner is genuinely the simplest thing you can do to improve your overall health. Water also keeps the body hydrated, which helps with joint health, headaches, and waste removal.

Use small plates and tall glasses

A study found that by using smaller dishes, you can eat up to 29% fewer calories in a day. The reason this happens is that our brain thinks that we are eating the same amount of food, but in reality, we are eating a much smaller portion. They also found the larger the plate, the more likely that you were to overload it. This theory was tested with a buffet with two sizes of plates.

Grab and go food

The worst thing for a diet is keeping yourself hungry. A study showed if you are hungry when ordering a meal, you will increase the number of calories that you eat. Meal prepping can increase the chances of you sticking with your diet, which can save you calories and also money in the long run. Even if you only prep snacks and eat that, you are less likely to overindulge during your next meal. There are many great easy snacks you can eat like grapes, carrots sticks, and pretzels with low salt.

Workout during commercials

On days when you just don’t want to go to the gym or can’t find the inspiration to tie up your running shoes, turn to the television for help. Turn on a favorite show that has commercial breaks. Every commercial break, rotate between sit-ups, push-ups, jump roping, lunges, squats, and wall sits. If you have free weights, incorporate some bicep-curls and tricep-extensions. The variety is endless and the progressive workout you’ll get by the end of your program will make staying home worth it.

If you think about exercise this way, no one is too busy. And we all need to keep moving. Stay fit and healthy!

The Ideal Diet

The Ideal Diet

A healthy mind is a healthy body” this phrase or a variation on this is ubiquitous in popular culture and this statement isn’t devoid of the truth but let's are real, eating healthy costs a lot and if you’re in college it could drill massive holes in your pockets. Here are some budget-friendly ways to eat healthily.

The ideal diet will vary from person to person but here is a diet plan you could follow for your goals.

Bulking

Bulking is referred to the period where one is in a calorie surplus so as to gain muscle mass and also amass some fat in the process. The way to a calorie surplus is to eat above your maintenance calories.

Bulk Diet -

Breakfast or Meal 1:

Half cup Oats with milk (150 calories, 5g protein, 27g carbs, 2g fat, and 4g fiber) can be replaced with Upma

8-10 Almonds or other nuts (each almond has 3.5g fiber, 6 g protein, 14g fat

1 tsp flax seeds (each tsp is roughly 7gms which has 37 calories 1.3g protein, 2g carbs, 1.9g fiber, 3g fat, 1,597mg Omega 3)

1 fruit (preferably banana)

2 whole eggs or 4 egg whites (150 calories 10g fat, 12g protein)

Pre Lunch or Meal 2:

Banana shake (9.3g fat, 49g carbs, 1.9g fiber, 36g sugar)

Peanut butter sandwich or nuts or grams

A big bowl of salad

Lunch or Meal 3:

Some form of carbs in the form of roti or whole wheat pasta (3.7g fat, 18g carb, 3.1g protein)

Curd (10g fat, 5.3g carb, 25g protein)

One source of protein: Lentils, pulses, baked beans or meat.

Supper or Meal 4:

Peanut butter sandwich with some fruit (preferably a banana)

2 Egg whites

Dinner or Meal 5:

Some form of Carbs (Roti)

Some form of protein (cottage cheese or meat)

Cutting

The Ideal Diet | Redcheri Blogs | Redcheri ActiveWear

Cutting is the opposite of bulking where one reduces their overall body weight with the goal of losing the least amount of muscle.

To cut one needs to up their protein intake while reducing their carb intake. A lot of regimens will tell you to cut carbs out of your diet altogether however it’s not advisable to do that. Also, note that you’ll feel a little more lethargic in your cutting phase because of the lack of carbs in the body.

Breakfast or Meal 1:

4 egg whites prepared as you liked (each egg white has 0.1g fat, 0.2g carbs, 3.6 protein)

Berries

Pre Lunch or Meal 2:

Sprouts with cottage cheese (per 100g 6g carbs, 3g protein) (cottage cheese 10g fat, 8g carbs, 25g protein)

Lunch or Meal 3:

Whole wheat pasta in white sauce with broccoli and chicken or Salad (1 cup penne 1.7g fat, 29g carbs, 5.8g protein) (140g chicken 5g fat, 43g protein)

Supper or Meal 4:

Boiled chicken breast (can be replaced with fish) with cashews and spinach (140g chicken 5g fat, 43g protein) (spinach 2.9g protein, 3.6g carbs, 2.2g fiber)

Dinner:

A bowl of curd (10g fat, 8g carbs, 25g protein)

Boiled vegetables. (Carrots, beans, broccoli)

Cautious foods -

  • Sugar: Avoid all high fructose sugars such as corn syrup, high-fructose corn syrup (HFCS), agave, or sodas as much as possible. Non-caloric sweeteners (aspartame, Splenda, etc.) are not entirely safe and appear to lead to weight gain.
  • Ready to eat grains: All quick-cooking grains such as instant rice and wheat cereals, rice cakes, and ready-to-eat breakfast cereals are actually as processed as potato chips!
  • Soy: Soy food should be brewed, such as tempeh, miso, and tamari. Limit tempeh to one serving per week. Brewed tofu is not usually available commercially, but would be comparable to tempeh.
  • Alcohol: Excess alcohol leads to weight gain, as well as problems with the liver and immune systems.
  • Vegetable oils and modified oils: (canola, corn, soy, and cottonseed). Artificial trans fats and margarine are obvious problems. Interesting surveillance is that the single food group where the rise in consumption is parallel to the rise in obesity, diabetes and heart disease is this very food group, vegetable oils.
  • Eating out: Restaurant dining can present a particular challenge, it may be hard to ask, “Do you fry in vegetable oil or who grows your meat?” But these are questions certainly worth asking in restaurants you visit frequently.
  • Processed food: The more food is processed, the less easily it is recognized by our bodies as familiar food, if it's unpronounceable, it's probably inedible.
  • Non-fat dairy products: Products processed with non - fat dry milk solids, and imbalanced in their carbohydrate, protein and fat proportions should be avoided.
  • Caffeine. Should be avoided if you have a tendency to urinate frequently or have insomnia or diabetes.

Make sure you’re hydrated and drinking a lot of water. Water is known to expel excess waste from our body and helps to keep us healthy with a protein-rich diet.

Diet vs Lifestyle Changes

Diet vs Lifestyle Changes

A ‘diet’ is something you do temporarily. It’s a change you make until you achieve a specific outcome (which is mostly a specific weight goal) before returning to your original habits. ‘Diets’ involve changes in what you eat and drink and often include an exercise component.

Studies suggest that the issue is not about diets, but a lifestyle change that needs to be addressed. For the majority of individuals, achieving long-term weight loss success comes down to making changes that can be maintained over a long period and not due to a temporary diet change.

Dieters Do Not Stick to Their Diet for a Long-Term

The way an individual responds to any diet has absolutely nothing to do with their body type and has everything to do with their potential to stick to a sensible vegetarian or low-carbohydrate diet. Diets can help you achieve results quickly. But if you are planning to return to your previous habits, there wouldn’t be much point in investing in a lot of new clothes.

Dieters Often Gain Weight in the Long Run

If all you want is to look great for a high school reunion or on your best friends wedding and you don’t care about that, there is a variety of diets that work. This may be the right choice for you. If, however, you want to keep the weight off and maintain it, you might want to think twice about ‘dieting’ and instead make it a lifestyle. Studies have shown that nearly 70 percent of dieters regain the weight they lose while dieting.

Move your thinking from ‘how to lose weight’ to ‘how to improve your lifestyle’. A lifestyle change involves adopting healthy overall habits that promote long-term weight control and health. In addition, diets focus on food intake whereas lifestyle changes incorporate what you eat with some other factors that affect weight and health, such as physical activity. Where weight loss is concerned, diet provides a temporary solution and singular approach to a rather multifaceted, long-term health issue.

Lifestyle changes require you to maintain a certain level of dieting and putting restrictions on say how much fast food and junk food you can eat, etc., but there are not as many restrictions placed on it. If you surrender to temptation here and there, it’s not the end of the world but at the same time you are aware and might feel a little bit of guilt but are still aware of your actions without completely giving up. It’s very important to remember that moderation is the key to maintaining a healthy lifestyle without depriving yourself of things you want to have once in a while.

Lifestyle changes must be something you can do on your own.

Following someone else’s plan is only a short-term fix. Doing so for a long period of time would be truly difficult due to the loss of personal preference and choice. Determining how to plan healthy meals on your own is the more realistic option. When you know how to plan your meals, you can plan healthy eating anytime, anywhere, even when you’re on a vacation or at the office.

The small percentage of people who’ve maintained weight loss over many years have made serious lifestyle changes. That’s the key to success, not adherence to fancy diets.

What contributes to a lifestyle change? An action that you can stick to for the long haul:

  • Eating healthy, nutritious and whole foods to nourish the body
  • Carrying out moderation, not a restriction
  • Exercising on a regular basis
  • Depending on your body to tell you what you need
  • Losing weight at a secure and healthy pace

The Difference

When you focus on long-term lifestyle changes instead of short-term dieting, you will notice a few things. First and most important, you are being kinder to your body. You are less likely to face extreme hunger, food deprivation, weakness, exhaustion, and mental stress. Lifestyle changes teach you to listen to what your body is asking of you. You will see that even though weight-loss may be slower, it is more permanent. As already mentioned above, short-term dieters are likely to regain most of the weight they lost, if not all. This can be more disheartening.

If you are on the journey to manage your weight through weight-loss, try to focus on the long road ahead. It may be tempting to lose a lot of weight in a short amount of time, but this is bad for your body and will likely result in weight regain. Instead, aim for lifestyle changes that are focused on overall health and wellness. You will not be disappointed.

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