Small steps to major benefits – small changes that you can make to your lifestyle for great positive results & nbsp | & nbspPhoto Credit: & nbspGetty Images
- Our habits, lifestyle and diet play a crucial role in determining our health and the risk of disease
- Small changes that we do not even realize every day can give us positive results for our health
New Delhi: A healthy lifestyle today has become such that instead of being a way of life, one has to make an effort to stay healthy. Most people are overwhelmed by the idea of dieting. Many self-appointed dietitians have scourged food. It is important to understand that no food is bad – it is only the combinations and times that matter.
It is never too late to change anything. This article helps you make smaller changes every day, giving you a relatively healthier lifestyle.
In the beginning, let's make it very clear that nutrition is a science, not an opinion! Fashionable diets / diets without scientific support lack durability and balance and worsen cravings. If your regime is not planned, you should consider the routine of your days – you may find it difficult to make fundamental changes.
Your breakfast can regulate your energy and your desires. Breakfast is the first meal of the day that should ideally be consumed in the first hour after waking up. Breakfast must be a combination of high-quality proteins, healthy fats and fiber. Such combinations help you to last longer and reduce cravings. For children, breakfast helps to improve their concentration and better performance in the classroom.
If you are on the run, take it with you and consume it while you commute.
Most of us consume mugs of tea and coffee, sugar-rich soft drinks rich in caffeine to keep us broad and alert. However, these drinks tend to dry us out. It is recommended to have a fixed quota for the amount of water we drink during the day. Water is the most important for all metabolic processes. If you want to lose a few centimeters, keep in mind that a dried-out muscle cannot burn fat. Healthy liquids can be lime water with a dash of salt – skip the sugar; buttermilk; soaked water. While on the run, carry your bottle (not plastic) – make it your best companion.
Juices or not juices?
The goodness of the fruit is lost during pressing; it must be consumed whole.
The fiber in the fruit causes a slow digestion – in contrast to a juice that causes a peak in sugar and then a breakdown – which makes you feel hungry again. Always carry fruit with you, it ensures a healthy snack.
Eating out has a lot of disadvantages. The amount and quality of the oil used together with the salt level is a sure shot for a cardiovascular disease. The content of trans fatty acids in food is harmful to health because it leads to increased levels of cholesterol, triglycerides, liver fat, etc. That is why it is wise to cook at home – where all ingredients – are the quality and quantity in your control.
Healthy stacking, healthy eating
Do not stand chips, fried food, Chiwda and Chaklis in the House. Fruit, nuts, dry fruit, fruit smoothie, vegetarian sticks with hummus or guacamole or a hung curd dip / sprout chat with added vegetables are your go-to options.
Don't be Oh, so refined!
Choose whole grains over refined grains and products that contain refined flour. Making food at home by replacing refined ingredients such as refined flour with whole foods such as whole grain can help in this regard.
Labels are written in a scientific way. The ingredients on a label are written in descending order, which means that the first ingredient listed in the list is the largest amount. If a product is sugar-free and fiber-rich, you can be sure that the amount of fat in the product will be very high. Gluten-free and diabetes-friendly only means that the products are wheat and residue free.
Therefore, before you take a product off the shelf, read it thoroughly, discuss it with a qualified nutritionist to help you make an informed decision.
Exercise versus physical activity
In this age of modernization we are stuck to our screens, which has resulted in a decrease in physical activity. That's why we have & # 39; exercise & # 39; introduced to our regime. However, what we really need to do is do more physical activity – skip vehicles for groceries and walk instead, close the elevator and use the stairs. This helps someone stay in a constant state of fat burning – which keeps your metabolism higher.
Most of us – even non-vegetarians – fail to consume the required amount of protein in our meals. If you are a vegetarian, it is even more important to include protein in all meals, because plant-based protein sources are minimal. Brussels sprouts, whole legumes, nuts and seeds, tofu, milk and dairy products are also good sources of protein. However, a supplement in addition to these foods can only be added after consultation with a qualified dietitian. Non-vegetarians have access to animal proteins with the highest biological value protein, which means that they are well digested and assimilated by the body.
- Go shopping after a meal – this allows you to make an informed and healthy choice and not pick up junk.
- Walk 15 – 20 minutes after a meal.
- Do not eat meals in front of the screen, while reading or talking on the phone – it reduces your reaction to satiety.
- Pre-prep so that it is easy to prepare a healthy home-cooked meal.
- Eat in a smaller plate for portion control.
- Eat slowly.
- Chew your food well … 32 times if you want.
- Allow a while before you go out to help – your hunger will usually fade away.
- Hold your fork and spoon down between bites … eat even better with your hands.
- Start all meals with a salad. Your salad should leave you half filled.
- Always carry a small box of almonds, walnuts and a bottle of water with you.
- Reduce the intake of salt, sugar and fat to support the minimum. Being fat-free or salt-free is not justified.
* NOTE: the above are guidelines. To get a well-planned regime, it is recommended that you visit a qualified nutritionist.
(Disclaimer: the author, Delnaaz T Chanduwadia, chief dietician at Jaslok Hospital and Research Center, is a guest contributor and is part of our panel of medical experts. Opinions are personal)