According to a survey conducted by Insiders blog on 1,102 people about their New year’s resolutions nearly 400 of them have said theirs was related to Staying Fit or healthy.
When asked how they plan to achieve these fitness resolutions most have the plans of joining a gym to workout or buying fitness trackers to monitor their exercises.
As I observed, most of the people have similar misconception that they must have to hit Gym in order to keep themselves fit and with today’s fast-paced life following a healthy lifestyle is a difficult task.
But the fact is we can be fit & healthy at the same time however traditional body-building and old school nutritional tactics may not be the best way to do it.
By understanding the root causes for our behaviors, we’ll learn how to make changes and stick with them.
Adapting some positive daily routines and structuring our daily actions can lead us to a healthier and happier life.
It is not just the occasional resolution to stay healthy which will help achieve overall well-being. These actions and changes in routine are the baby steps to reach your goals:
1.Drink more water
Water is the fuel our body runs on and hydrating does all kinds of great thing for our health, mind, and body’s functioning.
Drinking half a liter (17 ounces) of water can increase metabolism by 24-30% for up to 1.5 hours.
This means that drinking 2 liters of water every day can increase our total energy expenditure by up to 96 calories per day.
- It helps you to maintain the calories intake.According to state researcher Barbara Rolls, PhD, author of The Volumetrics Weight Control Plan, Food with high water content tends to look larger so its higher volume requires more chewing, and it is absorbed more slowly by the body, which helps you feel full and help you trim calorie intake. Water-rich foods include fruits, vegetables, broth-based soups, oatmeal, and beans.
- It helps in maintaining the balance of fluids in the body. Our body is composed of about 60% water.The functions of these bodily fluids include digestion, absorption, circulation, creation of saliva, transportation of nutrients, and maintenance of body temperature.
- It may help relieve Constipation as lower water consumption can be a risk factor for constipation in both young and elderly individuals.
- Carbonated water shows particularly promising results for constipation relief.
2.Be a Smart Snacker
When it comes to snacking, pick foods that will give you a slow release of energy.
Load up on nuts, dried fruit, granola bars, and other healthy snacks so that when your stomach growls, you’ll reach for something that won’t be slowly killing you.
Protein bars are nutritious and low in calories, and they make it easy to stave off your cravings.
Just pick a bar that includes 10 or 15 grams of protein (think protein bar, not energy bar) and you’ll be fine.
Check out here for more healthy snack ideas.
3. Include at least one healthy meal in your daily diet.
Even a busiest of us can grab at least one healthy meal day.
You may have a grocery shops nearby where you can get fresh veggies which you can add to your meals.
Consuming herbs,proteins and fats is a great way to practice long-term wellness and prepare your body for the challenges of life.
It is healthier than what you’re eating now and, just as important, it lets you take small steps toward better controlling your portions at every meal.
Make sure to avoid taking too much fats in your meal as it promotes lethargy and
isn’t going to help you get through a busy day!
If you are watching your weight, here are the Top 3 Recipe nutrition calculators to track everything your eat.
4.Get enough Sleep
It may sound obvious but if you want to feel your best then you must have to take enough sleep.
According to the National Sleep Foundation (NSF) Sleep is essential for a person’s health and well-being.
The function of the body is to not only relax the body, but also rest and restore the mind.
In general, most healthy adults are built for 16 hours of wakefulness and need an average of eight hours of sleep a night.
You will feel yourself getting healthier and happier in a short span of time.
This will help you achieve both mental and physical wellness, and your mind and body will be more at ease.
5.Commit 30-45 mins to a Physical activity
Spend minimum of 30 minutes everyday on exercising. No need to follow the same routine, just ensure that you work out every single day.
Just 30-45 minutes every day can make a difference!
Mix up cardio and weights throughout the week for all-over toning and general health.
It will help to reduce the risk of cardiovascular diseases, cure depression and anxiety, and even boost mental alertness and confidence.
Here is a fun way to do it :
Just make sure you pick an accomplishment, not a yardstick.
Don’t decide to walk six miles on a treadmill; that’s a yardstick.
Walk the six miles to a friend’s house.
Instead of riding 20 miles on an exercise bike, ride to a cafe, grab a snack, and then ride back home.
The activity should be based on an accomplishment because it’s a whole lot more fun to say, “I hiked to the top of Bear Mountain,” than it is to say, “I walked five miles on the treadmill at an 8 percent incline.
“Accomplishments are fun; it’s like they’re things you decided to do. Yardsticks are boring; it’s like they’re things you had to do.