Being fit has various perks, the reason why so many of us are into fitness. We can be in shape as well be healthy from inside. What a win-win!
However, all these certainly come at a cost right? I mean a good cost. You need to exercise regularly, eat well and control yourself from indulging in the delicacies. But if you are putting in so much effort, make sure you are doing it right! With the efforts in the right direction, your job will be much easier and more effective. Here are 10 tips you can follow to ensure your fitness regime is correctly done!
- Eat clean.. Eat Green
It is a simple diet where a person needs to avoid refined or processed foods or any food which are made up of artificial ingredients like preservatives. The aim is to eat natural foods, especially green vegetables. Some natural foods can also help you stay full for a longer time and even help in weight loss!
- Have enough amounts of proteins
Protein is one the most important components of food that is required in our body. Our body uses protein to build and repair tissues. Protein is also important as it helps our body to make enzymes, hormones and other body chemicals. Protein is the building block of bones, muscles, cartilage, skin, and blood. If you are into strength training, have enough protein as it will help in increasing your muscle mass.
- Have foods that are rich in fibers
Dietary fiber is very important and needs to be included in our diet as it helps in bowel movements and to keep us feeling fuller for a longer time due to its low calorie content! It also improves cholesterol and blood sugar levels and can assist in preventing many major diseases like diabetes, heart diseases, and even bowel cancer!
For women aged 50 or younger, the daily fiber intake should be 25 grams. If you are more than 50, your daily fiber intake shouldn’t be more than 21 grams.
- Have a proper eating schedule
We know that it is very important to follow and have a fixed routine for workouts and the same goes for meals. Having meals at a fixed time everyday helps in digestion.
- Have breakfast within an hour of waking up
- It is very important to have the last meal of the day at least 3 hours before going to bed as we should give our stomach enough time to digest food
- Have a cheat day once a week
Yes, you saw that right! It’s needed to have a cheat day each week as it helps in restoring our glycogen levels by increasing the number of calories and carbs we are consuming. This can provide us with the energy needed for a hard workout.
However, it will be your responsibility to make sure to keep it under control and have it in a limit as too many cheat meals can cause problems by making you gain the weight back.
- Drink enough water
It’s important to have enough water every day as a human body is made up of 60% water and it helps in maintaining the balance of body fluids. The function of these body fluids is to help in digestion, absorption, creation of saliva, transportation of nutrients, maintenance of body temperature and flush out toxins. Water transports nutrients which give us energy.
- Workout for at least 3-4 days a week
Working out at least 3 days a week is necessary and anything lesser is not enough to keep you fit enough. Workouts help us to lose weight and lower the risks of several diseases. It decreases the chances of developing obesity, type 2 diabetes, and high blood pressure. Working out and having enough water can even help in slowing down aging!
- Carry healthy snacks
It is important to have good nutrition for a healthy lifestyle. Diet is very important and should be a top priority for fit women. To avoid all the junk foods around, carry healthy food or snacks to fill yourself when hungry.
- Limit smoking or drinking
If you are not into these, congratulations! But if you are, let me tell you why smoking should be avoided. Smoking damages the heart and blood circulation, increasing your risks of all heart diseases, including a heart attack. Smoking can also make you feel more out of breath when you exercise, and make you prone to colds. Nicotine, the main component of cigarettes, is also a carcinogen.
Alcohol increases the likelihood that you will use other drugs. It significantly increases your risk of developing cancers. Alcohol can lead to liver disease and other severe, chronic diseases. Alcohol may also trigger emotional or past traumatic experiences.
- Avoid phones while working out
Phones are the greatest distractions we see around. Using phones during workouts will reduce your concentration and make your workout less effective. It also increases the risks of accidents.