The Transformation from Fat to Fit
Don't you agree that healthy eating is the key to a healthy lifestyle and helps transform from fat to fit?
Interesting!!
We have often heard this and read articles titled "FAT to FAB, FAT to FIT." Many celebrity diet plans are designed to get a perfectly toned figure like their role models. But why do we need these attractive lines to motivate us to be fit?
Ultimately this is your own body and you are responsible for it, Bad or Good.💪
Why it's necessary to be FIT? Why Fat to Fit is essential?
Being fit does not mean being skinny, like a model, or like any actress. Being fit means being healthy from all perspectives: emotional, Mental, and Physical.
Both are co-related and highly complementary factors in our life. In the 21st century, as we know, there is sheer competition in every sector of our life. Keeping a perfect balance between our Mental and Physical Health is vital.
We must take proper care of our bodies to live happy lives. Being healthy will bring mental peace, and in return, it will keep us away from diseases because Stress is the primary source of many diseases.
So what do we do to become physically fit?
The answer is obvious: healthy habits that lead to a healthy life and future. These are: 1. Healthy Eating, 2. Physical Activity (Yoga or Excercise)
1. Healthy Diet:
A healthy diet is balanced, neither eating very little nor overeating to satisfy taste buds. It also includes maintaining a proper balance of protein, fiber, fat, and carb requirements.
Let's Divide this into two parts:
- When to eat?
- What to eat?
Eat Breakfast Like a KING, Lunch Like a PRINCE and Dinner like a BEGGAR.
When we sleep in night for 7-8 hrs that is the longest period we stay away from food. So the name Breakfast Suggested as its the food which BREAKS the FAST of 8 hrs. And our body needs that power to keep us energetic all day.
Why Breakfast is an essential meal of the day:
- Kickstarts metabolism & thus helps to burn calories throughout the day
- Restores glucose level to perform optimal brain function
- Helps in improving concentration level
- It boosts energy levels for the day
- Reduces weight gain and hence controls obesity
- Controls high blood pressure, diabetes & heart diseases
Why Dinner like a Beggar:
This implies less Dinner as our metabolism lowers in the evening. If we eat more at night, it will add to weight gain and water retention, which in turn will make us obese with time. So eat less at night.
If possible, eat before 8 p.m. to maintain good health. If you wish to lose weight or are planning to lose weight, try to have your dinner by 7 p.m. Have a glass of warm or turmeric milk at night for a good night's sleep.
What do "Healthy Eating" or "Healthy Diet" mean?
Healthy eating means eating various foods that give us the required nutrients to maintain a healthy body and mind, improve our immunity, and keep us energetic. As a result of that, we will feel good about our lives and our surroundings.
A properly balanced diet provides good nutrition and leads to a healthy lifestyle. This ultimately leads to a happy life where we don't need to bother about weight gain, sickness, or chronic diseases. Trust me, that brings a feeling of ultimate peace and inner happiness.
Healthy Eating For a Healthy Lifestyle:
A healthy diet is balanced correctly and includes fruits, vegetables, nuts, dairy, whole grains, meat, poultry, etc. A balance of meeting needs of protein, fiber, carbs, fats, and other nutrients but within our daily calorie needs.
The daily calorie requirement depends on how active our bodies are. That may include workout routines, walking, jogging, yoga, and daily activity. Your body needs fewer calories if you are less active during the day. If you are moderately or highly active, your body needs more calories.
High Protein - Meat, Fish, Eggs, Beef, Pork, Milk, Yogurt, Cheese, Soybean, Lentils, Peanut Butter, Mixed Nuts, Tofu, Green Peas, Quinoa & Many more.
Fibre-rich foods- Oats, Peas, Lentils, Beans, Broccoli, Sprouts, Berries, Avocados, Pears, Guavas, Flax seeds, Chia Seeds Etc
Green Leafy Vegetables- Spinach, Kale, Fenugreek, Amaranthus, Coriander Leaves, Asparagus.
Fruits- Fruits are the factory of vitamins & minerals. Try to increase fruit in your daily diet.
Low carbohydrate- Avoid unhealthy carbohydrates like rice, sugar, syrups, and white flour and include healthy carbs in a diet like complex carbs, e.g., brown rice, sweet potatoes, yam, multigrain cereals, beans, lentils, quinoa, apples, oranges, grapes, pumpkin, fresh beetroots.
Healthy Fats: Flax seeds, almonds, olive oil, avocado, walnuts, peanuts, hemp seed oil, dark chocolates
Multivitamin Supplements—However, whatever we eat in a day may not be able to fulfill all the vitamins, minerals, and nutrients required by our body. So, it is essential to take multivitamin tablets on a daily basis. We should always consult a physician before taking any multivitamins.
Also read - Fig Banana Smoothie
2. Yoga:
Yoga is a Gift of Ancient India's gift to us. This is the oldest method of keeping mind and body controlled and a process involving the elevation of life force called Kundalini. For ages, yoga has been the key mantra to awaken the kundalini.
The modern version, called Power Yoga, has a few modifications but is very effective and quick. It works for the long term through a series of physical and mental exercises. The physical training, known as YOGASANS or Postures, helps to keep the body healthy, whereas the mental exercise, known as Pranayam, helps to keep the mind peaceful and relaxed and thus healthy.
Yoga helps in leading a healthy life by:
- Controlling mind, body, and soul
- Building muscle strength, flexibility & equilibrium
- Losing weight,
- Releasing stress
- Improving immunity
- Lowers blood pressure & glucose level
- Strengthens bones
- Improves blood flow
- Improves sleep
3. Exercise/ Jogging:
- Regular exercise helps to increase the metabolism of the body, which in terms does not allow the body to restore the fat and hence helps in proper digestion and control weight.
- Exercise enhances the oxygen level in the heart and mind, helping the cardiovascular system work efficiently and boosting energy.
- Much research has shown that cardiovascular exercise can create new brain cells and improve overall brain function.
- Regular physical activity boosts memory and the ability to learn new things. Getting sweaty increases the production of cells in the Hippocampus, which is responsible for memory and learning ability.
A 30-minute brisk walk can also be helpful in calorie burn up to 100 kcal. So even if you are too busy in your daily schedule to hit the gym or Yoga, 20 min to 30 30-minute brisk walk is also enough to keep your energy level up and help control weight gain.
Key Takeaways:
There are many points and topics that I would like to write about. But the major takeaway of this article is
1. Check your taste buds. All tasty foods are not necessarily healthy for our bodies and hearts. After all, it's our body, not a garbage bag, that you'll dump every unhealthy food into. So be very choosy and check the nutritional value of your food.
2. Take Proper Breakfast. Never skip breakfast. Eat as little as possible for Dinner. Eat your dinner by 8:00 pm. Late Dinner and heavy dinner will add to weight gain in the long term. Try to consume a protein-rich breakfast for satiety and filling.
3. Our body is what we eat, so eat healthy food as much as possible. Lessen Snacking on fried items and keep mixed nuts for snacks. Add fruits, green leafy vegetables, Salads, etc., to your food and see the change in your skin, complexion, body, and overall quality of life.
4. Schedule 30 minutes of your busy daily schedule for exercise, jogging, yoga, or whatever interests you. Enjoy some music during your workout or jogging. Music helps to relax your mind and reduce anxiety and stress.
So get ready for a change in your habits. You will be surprised to see the changes in your life. Take control of your life with your choices.
"Healthy Eating & Healthy Lifestyle"
Also, read a similar post:
Top 10 Vegetables for Keto Diet
Stay Positive and Love yourself.
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