Did you know being active is not all that difficult? It can easily be incorporated in one’s life. People,who spend their time in the office sitting the entire day,their body,as well as the mind,feels exhausted. So a set of simple daily workouts is needed to keep you active everyday. Proper diet,lots of water,regular exercise and avoidance of little things can give you huge advantages. Many people in the world are doing their job with the healthiest body as they leave no room for fat. Well,you do not have to spend 4-5 hours in a day to get the desired fitness,but only 30-40 minutes workout early in the morning can do wonders for you. So,make time for what is essential for you and follow these simple everyday workout routines to keep yourself motivated for your very own well being. NEVER BEFRIEND EXCUSES- If you are battling with an inactive way of life,you are not the only one. A considerable number of us are following the same routine and give lots of excuses. One of the biggest enemies that come in your way to living a good life,however,the key is to make friends with the reasons to run away from a healthy lifestyle. STICK WITH YOUR PLAN- Make time to do regular exercise but,first,make a plan and stick to it. There is a lot of data and exhortation out there you would ever potentially use,however,the key is to make sense of what you’ll stay with,so don’t be hesitant to try out till you find what works for you,and then stick to it. . ANALYSE WHY IT DIDN’T HAPPEN SO MANY TIMES IN THE PAST- It may have happened in the past,that your exercise ambitions fizzled out,and it’s probably because you didn’t appreciate your own efforts or realize the long term advantages it was going to bring , or may be because you couldn’t wait till you saw more results,or may be the kind of routine you choose,felt more like a chore rather than a fun activity. The solutions to these problems are,realize that this is an imperative choice for your body and mind,soul even. GO FOR A WALK AT LUNCH- Being in an office you probably don’t get time to walk but,in your lunchtime , you can take a 10 min walk in your corridor. TAKE A 30 -DAY CHALLENGE- To be mentally and physically motivated,you should challenge yourself and, the 30-day challenge method is one of the best ways to continue what you aspire for. USE STAIRS INSTEAD OF THE LIFT- Stairs will help your body to remain active as well as it will also burn that fat,which otherwise sits right inside your body while you sit at work. DRINK LOTS OF WATER- Water is the essential need of human life. Drink as much as water you can in a day. Water helps your body to be the way it is meant to be, as it supports the functionality of every part of your body inside out, it also keeps your m ind active. DON’T FORGET TO TAKE REST- All work and no rest can exhaust you and can also make you dull. Too much exercise is also harmful for your body,as physical overexertion can influence all aspects of your life. NEVER FORGET TO STRETCH AFTER EXERCISING- Adaptability is a vital part of physical wellness,and it’s a smart thought to incorporate extending and stretching exercises in a workout schedule,so you don’t get crumps. Thus,all these are very significant methods which one needs to follow to stay healthy in the corporate world as well as to stay motivated.
SELF-CARE ISN’T SELFISH- When too many obligations and plans with family and friends become a burden,its OK to take a pass. If indeed spending a night at home,or retreating to the comfort of your bed,can help keep unintended stress at bay. Everyone needs a break from their social life or daily ruts occasionally. BRING ON THE BREAKFAST- Busy mornings might leave you feeling short on time,then lead you to skipping out on breakfast altogether. Though it might feel like e huge time saver,skipping breakfast is actually detrimental to your day. Quick breakfast options that you can prepare ahead of time,like veggie egg muffins or overnight oats,provide energy and nutrients,like fiber,that you need,to keep your body moving all day long. TREAT THE SMALL STUFF- If you feel that something is off with your body,no matter how small it may seem,taking action right away can go a long way in preventing bigger issues. Treating minor health conditions can be just as important,for overall health,as visiting the doctor for more serious concerns,like the flue or chronic pains. WORK,WALK,WORK.REPEAT! Remaining sedentary all day can result in a number of physical ailments. To help steer clear of these,set a timer and get up for a five-minute lap around the office or house every hour or so. Not only will you minimise potential aches,but getting up and moving throughout the day can also make you more productive. With these tips in mind,you can be more on top of your health throughout the year,and all this can be achieved without making any drastic changes.
Breakfast provides the body and brain with fuel after an ovenight fast- thats why the name- breaking fast. But what if you had your last meal in the middle of the night and it was loaded with calories? Would you still be up for a morning lunch? A lot has been said about breakfast being the king of meals and how it shouldn’t be skipped at any cost. But you cant look at health and nutrition with blinders on anymore. In india,as a practice,people would eat an early dinner (˘before 8pm), and then eat the next meal the following morning only after finishing the household chores,showering and praying,thereby delaying the whole breakfast routine.early breakfast hasn’t really been our thing.so why now? FAST OR BREAKFAST– Eating breakfast and skipping breakfast are both effective.fasting works well for some,but that doesn’t mean its going to work for many others.breakfast is important, but not more so than lunch,dinner,and everything else you eat daily. At the end of the day, the most important thing is “calorie consumption”. The trick is finding what’s right for you? That’s where the magic happens,no matter when you eat breakfast. MIND THE GAP- The morning meal is no more a meal consumed within an hour of walking up. It is ,in fact,the meal eaten after a conscious gap of 16 hrs,thanks to the upswing of intermittent fasting. Like breakfst,intermittent fasting is thought to have a number of benefits, from cellular repair to weight loss. It helps change hormone levels, cell function and gene expression. Staying on a fast in the morning after eating early in the evening can reduce insulin resistance,lowering blood sugar by 3-6%and fasting insulin levels by 20-31%. This can protect against type 2 diabetes and successfully reduce the markers of inflammation,a key driver of many chronic diseases. DON’T MAKE IT A CHORE– The importance of breakfast varies from person to person.what’s your appetite as a person? How healthy or light does your dinner look? How much do you exercise? The best way to eat is intuitively. Grab a healthy morning meal when your body asks for it.else,just nibble on a few nuts or a fruit. But if you are always starving and making unhealthy choices at lunch, you might want to rethink your breakfast habits-either making it bigger,better or simply existent. KEEP IT WHOLE- The first bite of the morning resets your circadian clock. It is hence not a bad idea to eat soon after waking up.both the time and quality of food consumed in the first meal after getting up influences your metabolic pathways. The first meal should be a good combination of vegetables,fats,some complex carbs,proteins and vitamins and minerals.think millets ,nuts and healthy fats. KNOWING BENEFITS OF EATING IN THE A.M.- Lower BMI Consuming less fat through the day Consuming enough fruit and vegetables Higher daily calcium intake Higher daily fiber intake Better memory and attention (for school children).
Not all episodes of eating are driven by hunger.ṣometimes it could be our emotions driving us towards food- which are seldom healthy. Hence knowing the difference between the two types of eating is necessary as it could be our answer to everything ranging from weight loss to gut health ,immunity,moods,relationship with food ,fear,anxiety and so much more. THE DIFFERENCE- In mindful eating,one finds a healthy and balanced meal very satisfying and fulfilling,whereas, in emotional eating,a bag of chips or bar of chocolate sounds more inviting. When one mindfully eats, it is easier for the personto stop when they start to feel full,hence portions are controlled. In emotional eaying one cannot identify signs of fullness. Mindful eating makes us feel nourished,healthy,satisfied,content,grateful after a meal,whereas emotional eating makes us feel guilty,sad,shameful.in extreme cases,emotional eating could also lead to purguing and other eating disorders. WHY DO WE EAT EMOTIONALLY? When we are under sttress,we start to deplete the feel-good neurotransmitters in our body,like endorphin,serotonin,dopamine,oxytocin.foods laden with sugar,salt,fat-when eaten during stress makes our body release the same chemicals making us feel good.People misinterpret this as ‘comfort food’.the fact ,however,is that exercise,lovemaking,sleep,a hug,meditation releases the same chemicals too,but we often fail to adopt these healthier ways and choose negative behaviours instead. Stress simplifies the reward centre of our brain- which is why we feel extremely good when we eat an ice cream on days we feel low.our brain then saves this feeling like a memory and reminds us to reach out for something sugary every time we feel this way. Stress cuts off the oxygen supply to our brain,which is why we feel extremely good when we eat an ice-cream on days we feel low..our brain then saves this feeling like a memory andreminds us to reach out for something sugary every time we feel this way. With sttress comes lack of sleep ,fatigue,grogginess making it easier for us to reach out for quick fixes like sugar,salt,caffeine and alcohol. Chronic stress is also known to cause gut dysbiosis,meaning an imbalance in the good and bad microbes in our gut. More the bad microbes , more our body craves for sugar- as these bad bacteria need sugar as fuel to survive.
Judging by its name, the Velocity Diet sounds like a dream come true for those looking to lose weight quickly. The Velocity Diet, or “V-diet” for short, is marketed as a “rapid body transformation program.” It promises to give you a lean and muscular body more quickly than a typical diet plan, but only to those who commit to 28 days of intense dieting and workouts. The V-diet is a low-calorie, high-protein diet. It’s designed to help you control your eating habits and lose fat. People who’ve completed the program…