23 March 2011

How to Shed Weight and Stay Fit and Healthy

Our modern lifestyle has contributed two things mainly obesity and unhealthy lifestyle which is the major reason for all health problems these days.
To solve these problem people go in for crash diets, starvation or fasting, slimming tablets, fad machines which promise weight loss etc without knowing the adverse effects on health. There are healthy ways of losing weight by just modifying your diet and doing some physical activity everyday.
Here are some tips:
  1. Regulate your life in a planned way taking care that you balance properly between work, diet and rest.
  2. Go out for a morning brisk walk in open air. After dinner, walk at least a mile. Do not sleep immediately after lunch or dinner give a gap of at least 2 hours.
  3. Your breakfast should include cereals in any form, fruits, milk or milk products. Breakfast should always be like a king. Do not skip breakfast as it keeps you active and healthy and also helps in losing weight.
  4. Midmorning is just to fill in the gap between breakfast and lunch. Add some walnuts, almonds or prunes a lime juice or a tender coconut.
  5. Lunch should comprise of whole wheat cereal or a cereal like rice, fresh vegetables in the form of salads, milk products, and proteins in the form of dhal, fish, egg white or white meat.
  6. In the Evening, have some light snack like whole wheat biscuits and a beverage or a green tea.
  7. Have dinner before 8pm preferably a soup without corn flour, salads, fruits and a chapatti or a whole wheat bread.
  8. Before retiring to bed , a glass of skim milk may be taken.

This is the diet regimen for normal person. If your BMI is above 24.9 and you are aiming to lose some weight or have any medical problem then avoid the following foods.
  1. Red Meat and organ meat
  2. Crystal sugar, honey and high carbohydrate food above normal limit.
  3. Wines, whisky, rum, Champaign or beer.
  4. Fried items and Chinese items.
  5. Any oil which is hard at room temperature like butter, ghee, palm oil etc.
  6. Refined flours like Maida.

But includes these items in plenty:
  1. Fresh and green leafy vegetables.
  2. Skim milk
  3. Low Carbohydrate and high protein diet.
  4. Water
  5. Fiber in plenty.
  6. Sprouts and whole grain flours and whole cereals.
  7. Above all exercise at least 30-45 minutes everyday.
So, a combination of diet, exercise and adequate rest will surely help you to lose weight and look healthy, stay fit live longer and makes you feel younger and energetic.

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