Before you start on your diet, you should observe your own needs and requirements so that sticking to a diet and exercise plan does not turn into a punishing ordeal for you. Nutrasphere aims to help you stay on track to healthy eating combined with exercise and diet plan.
Before starting anything, keep two things in mind.
Keep A Daily Reward To Stay Motivated At Healthy Eating.
We know that it is tough to live without a little favourite treat, so it is okay to dive into a reasonable amount of cookies, chips or chocolate after every small achievement in your eating and exercising routine.
- Figure Out How Much Time To Exercise Can You Conveniently Devote.
Experts recommend at least 30 minutes a day of moderate physical activity, such as walking, on most days of the week, but you may have to build up to that, especially if you aren’t physically active. Ask your doctor what’s best for you.
How To Structure Your Daily Diet?
It is vital to have at least three meals a day. Eating on a regular basis prevents extreme hunger that can wreak havoc on your resolve to eat better and exercise more.
- Breakfast is rightly thought to be the most important meal of the day. This is because after fasting for about 8 hours during your sleep at night, your body requires that healthy dose of nutritious food for getting the physical and mental energy and focus, and eating your breakfast within an hour of waking up will also stimulate the levels of metabolism.
- Lunch time is the time when the digestive enzymes are the most active, and thus your body is posed at the best time to break down and absorb the nutrients from food. It also provides you with the calories required to stay active for the rest of the day.
- Dinner should always be light and early. Try to finish your evening meal at least two hours before going to bed. You should give your digestive system the rest it needs during the night, and also allow your body to repair and regenerate.
Note: Snacking is allowed and in fact encouraged, as long as the snack is capable of maintaining and balancing blood sugar levels and restricting overeating. Due to their ability to satisfy, these low-calorie foods will actually help you stick to your diet. Gobbling down fat-free yogurt and an apple, or a hard-cooked egg and a small whole-grain roll is more satisfying than spending the same number of calories on foods like soda crackers, which are not nutritious at all.
1. Include A Wide Variety Of Fruits And Vegetables
A healthy eating plan should include foods, that you enjoy along with non-processed healthy foods like fruits, vegetables, whole grains, low-fat dairy, lean meats, seafood, beans, and nuts. The foods that keep you feeling full for long periods of time are those that have lots of fiber and low-fat protein. It is a slow process of getting into the habit of switching from foods that are heavily processed and high in fat or calories, to more nutritious options.
2. Take Slow And Steady Steps
Going towards your goals of healthy eating will come in gradual changes, and you will definitely require time to get used to the new changes. Your ultimate goal is to establish new eating habits that can be kept as a habit for a lifetime. A great way to start is to fill up your pantry and refrigerator with healthy foods and start preparing your own healthy meals at home. Invest in cookbooks and magazines that specialise in healthy eating to guide you along the way.
3. Reward Yourself
To keep yourself motivated, reward yourself after reaching each small goal. Do not put pressure on yourself. If you get off track, remember that it is okay to slip up in the beginning, and just get right back on track after that. Use your slip-ups to decide how best you will be able to handle the situation next time. If you are being honest with yourself about your diet, it is actually good to treat yourself with the occasional cheat meal every now and then. And there are ways to make cheat meals healthier, too. So let’s say you are going to eat carbohydrates such as pizza or pasta; you can just work out immediately before eating so that your body can use the extra fuel to burn up all the calories you are about to consume.
4. Add Exercise
Getting regular physical activity will help you burn calories and also increase strength and resistance, all the while improving your overall health. Before you start any exercise routine, always check with your practitioner to make sure you are taking up exercises that are suited to your body and requirements.
5. Take Care Of Calories
Proper portions are crucial since we are not so likely to go overboard when eating healthier foods like carrot sticks and celery, but we just might do when it comes to cheese, pasta, and generally all other favourite foods of ours. Invest in a kitchen scale, measuring cups, and measuring spoons to easily determine portions at home and stay true to your healthy eating, if you are uncertain about what constitutes required serving sizes.
Because this is a general article, it is advisable that you take a daily multivitamin or mineral supplement to fill in any nutritional gaps that these tips may be unaccounted for.