PROPER DIET AND EXERCISE
· Diet
and exercise are integral to staying fit and healthy.
· Whatever
you deposit in your body (food) has to be withdrawn (expenditure of calories).
· This
is called balancing; a slight change in the balancing of deposit and withdrawal
leads to overweight or weight loss.
· If
you are already overweight, it means your deposit is more, and you have to
withdraw more and vice versa.
· Diets
and exercise should be done under a doctor’s supervision or under the guidance
of a nutritionist or personal trainer since both are based on many different
factors.
· Some
of the factors that should be considered while choosing a diet and
exercise programme are:
o
Weight
and Body Mass Index (BMI)
o
Cholesterol
level and hormonal levels
o
Heart
rate and metabolism
o
History
of diseases and
o
Blood
pressure.
· The
goal of an exercise and diet programme is to attain and maintain a healthy
weight for your particular body type.
· It
is very important to stick to guidelines since losing weight too fast can cause
even greater health problems.
PROPER DIET
· It
is not what you eat that is important, but the quantity and quality you eat
that makes all the difference.
· Proper
diet means eating healthy and cutting out things that are bad for you.
· Make
sure every meal is as small as the size of your two fists when joined together.
· Sometimes,
you can indulge in food, but make sure that the indulgence is restricted to not
more than 20 percent of your weekly meals.
· Keep
eating at small intervals to keep your metabolism high, but make sure this
quantity is small.
· Your
last meal of the day should be the smallest.
· Reduce
sugar from your diet, eat fresh fruits when hungry, and also some digestive
multigrain biscuits which are easily available.
· When
eating habits are changed to a healthier pattern, BP and cholesterol are
usually lowered.
· This
reduces the risk of weight-related health issues and obesity-related diseases.
· You
will also have more energy and feel better about yourself.
· There
are many different types of diets ranging from
o
FDA-recommended
daily allowances,
o
fad
or crash diets,
o
macrobiotic
diets,
o
vegetarian
diets, and
o
low
carbohydrate diets.
· You
can choose one in consultation with your doctor.
· The
right diet will teach you how to change your lifestyle and habits.
· Changing
your eating habits is the first step towards a healthier lifestyle.
· If
possible, maintain a diet diary, noting down whatever you eat or drink with the
date, time and quantity consumed – even if it is a glass of water – without
cheating.
· This
will help you later to control your urges.
PROPER EXERCISE
· Commit
to do some sort of movement or exercise (playing with your own body) at least 3
times a week.
· With
this, the withdrawal and balancing is taken care of.
· Proper
exercise is one which helps you in maintaining a healthy weight of your body.
· There
are many different types of exercises ranging from
o
Walking
and jogging,
o
Swimming,
o
Pilates,
o
Yoga,
o
Weightlifting,
o
Aerobics,
o
Biking,
o
Tai-chi,
and
o
Stretching.
· Each
chosen activity should have a combination of cardio exercise, like jogging or
cycling, with weight training, flexibility and meditation.
· If
you play a sport, then your cardio exercise is taken care of.
· Spot
jogging at home is also a good exercise to start.
· Go
out for a walk, but make it challenging by jogging for 3 minutes and walking
for 5 minutes, and repeating it for at least 5 times.
· A
low-calorie, well-balanced diet with exercise is therefore essential.
· You
can carefully discuss and decide with your physician what the best plan for
your individual health is.
· By
doing everything in a programme, you can feel better about yourself physically
and mentally.
· Once
your mind decides to stay healthy and fit, nobody can ever stop you, and no
external motivation will ever be required to help you to get the deposit
balanced.
· Go
ahead, prepare your mind, take a resolution, and lead a very healthy and happy
life.