We are almost into the fourth month of the year and our resolutions/goals too have started fading into oblivion. Our fitness goals and healthy eating ideas take a backseat with the twist and turn of events at office parties, celebrations at home and hang outs with friends. This brings in frustration, irritation and a sense of restlessness as we remain incapable of executing our plans and goals as expected. Truly, this is not something new but is something that’s been repeated every year after the New Year.
It’s a common attitude among people to care more about weight loss numbers and reps rather than focusing on their health as projected to the outside world. Their focus is more on the end result without giving much value to the process that goes into it. It’s essential to understand that there do exist practical and sustainable ways of growing fit and healthy without succumbing to failures in life. For this, we must remember to adopt fitness and health as a way of life rather than a short-term program focusing on the process that goes in between instead of the result.
A Step-by-Step Guide to Wellness
Rather than completely revamping your health routine overnight start working on your transformations one by one. Try to focus on each of the domains below, be patient and focus on the goals, and you are sure to recognize that you can do it. Each one might have a definite behavior that helps in improving life but given here are ‘the-most’ important ones that is sure to help any of you to have an excellent outcome:
Exercise Regularly: Perform cardio on at least five days a week for 30-60 minutes. Couple it with strength training exercises focusing on all major muscles on 2-3 days every week ensuring to never perform on consecutive days. Flexibility exercises can be performed on all days of the week benefitting all major joints.
Eat Healthy Food: Choose a well-balanced meal that includes mostly plant-based foods. Ensure to eat 4-5 servings of fruits and veggies daily, go for whole grains, avoid process foods, limit dairy, sugar, salt and fat intake, and above all, control portion sizes. Before implementing all this ensure that you don’t skip meals on any given day. Take the help of nutritionists/dietitians at www.firsteatright.com to plan your meals as per your body requirements keeping portion sizes and your ultimate goal in mind.
Keep moving: The suggestion is to sit for lesser than three hours a day but how feasible is it with the current working styles? Absolutely not! At least try to cover 10,000 steps in a day by keeping your environment activity-friendly and encouraging your family and friends to move with you as well.
Be in Touch with Others: Be in touch with nature by spending time outdoors with others. Meet people outside social media and take time to visit friends and family. Analyze yourself regularly and improve.
Kick Off Stress: Stress is what we take to our mind. It is something that we ourselves bring onto our
body. Deal with stress by setting priorities, planning well ahead of time, being organized, meditating,
sticking within boundaries and taking responsibility/control.
Take Enough Rest: Rest is as important as activity. Ensure to sleep well for 7-8 hours daily devoid of smartphones and other electronic gadgets, take a small break during the course of the day every now and then, go on vacations regularly to relax your mind and body and fix up any day of the week to take rest completely.
AVOID FRAUD. EAT SMART.
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Dietitian & Nutritionist Dr. Nafeesa Imteyaz.