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The best part about this is you dont need a dedicated commercial gym if you want to get fitter. You can also refer this fat to fit infographic which can help you get to your fittest with effective changes to your regular diet and routine.
1.Listen to your bodys hunger cues.
The single best way to keep your body healthy and prevent weight gain is to learn to recognize when your body needs food and when it does not. Learn to recognize the feelings of hunger, and eat when you feel hungry. With that said, dont skip eating because youre not hungry. Your body needs food for energy throughout the day, and skipping meals can pose other health risks.
2.Dont feel obligated to clean your plate.
Doing so ignores your bodys natural cues and leaves you feeling too full. Eat slowly, so that you can recognize when youre full, and then stop. Dont use food as a coping mechanism for boredom or sadness. Emotional eating will only lead to weight gain, and food should not be used as a form of comfort.
Learn what proper portion sizes are. Weve been taught that portions should be gigantic, and many people dont even know what a proper serving size of food is. For example, 1 cup of leafy, raw vegetables is a serving size, but a serving size of cooked lean meat is only 2-3 ounces. A cup of chopped fruit is a serving size, while a serving size of cheese is just 1 ounces. Restaurants have conditioned people to believe that serving sizes should be huge, so there are a couple of ways to handle restaurant meals. One is to split an entre with a friend, since many entrees really are big enough to share.
Another way is to ask for a box to save half the entre for later. At home, dont eat directly out of a bag or container. Its too easy to just continue eating. Dip or pour some food into a separate container and eat it from that container. Another idea is to buy the smaller, snack-size version of foods, so that youre not tempted to just continue eating.
3. Eat lots of fruits and vegetables, and then eat some more.
Really, you cant eat too many fruits and vegetables. Its recommended to have 5-9 servings daily of these foods that are naturally low in calories and are good sources of fiber, vitamins, and antioxidants. Fruits and vegetables are sometimes referred to as a rainbow, because of the variety of colors available, and the importance of eating a variety.
(Fruits and veggies are great for a balanced diet)
These foods reduce the risk of many health conditions, such as cancer, and fruit will often satisfy a sweet craving in a much healthier fashion than candy or other junk food. So many people completely reject fruits and vegetables, claiming that they dont like them. In reality, there are so many varieties that its impossible for a person to dislike all of them. From broccoli and red onions, to bananas and strawberries, theres something for everyone.
4.Avoid processed and refined foods.
This is quite possibly the most difficult rule to follow. Processed foods are everywhere, a major part of most peoples lives. This includes added sugar in food, refined foods, trans fats, junk foods, sodas, and fast food from restaurants. Yes, theyre easy and convenient, but theyre horrible for you. Processed foods are so common that people sometimes dont even realize theyre eating processed food, but there are some simple ways to distinguish them. First, avoid boxed foods. By definition, if the food comes in a box, its been processed.
Second, if you cant pronounce the ingredients, dont eat it. Preservatives and chemicals that are used in processed foods do nothing good for the human body. Third, limit how often you eat out at restaurants, particularly fast food restaurants. There are a number of ways you can eliminate processed foods from your diet. Choose brown rice over white rice, whole grain bread over white bread, and fresh fruits and vegetables over canned fruits and vegetables. Remember, natural foods are always best for your body.
5.Keep your body hydrated.
This is something that many people think theyre doing, but actually are not. Eight glasses of water per day is the most recommended amount, but in reality, the amount needed varies by person. Your body requires fluids to maintain good health, and water is almost always the best choice of drink, for a number of reasons. Water is calorie-free and since it makes up most of the content of your body, its the logical choice. Its always best to eat your calories, not drink them. However, there are plenty of other options besides water.
Electrolyte drinks, such as Gatorade, are useful during and after exercise. Tea is a good alternative, as well, with its antioxidants and its positive effects on the body. If you choose juice as your drink, try diluting it to cut back on calories and sugar content. Wine is a better choice than beer and liquor, although alcohol does nothing for hydration. Coffee and caffeine should both be limited, although coffee has been shown to have some health benefits. Sodas should not be considered as a source of hydration and have no redeeming value.
You only get one body, and its up to you to keep your body as healthy as possible, for an enjoyable life. There are undoubtedly countless other nutritional guidelines to follow to ensure the best possible health, but these are the very basic rules that can be followed by just about everyone.
