Written By: Tania Tarafdar | Published : February 26, 2016 5:26 PM IST
While it is great to aim for the moon, don t set goals that are unrealistic and not sustainable. Unrealistic fitness goals can only lead to failure. Be specific with your goals. Start small and build from there.
Diet
Early morning: Rich in iron, protein and calcium there can be nothing better than a helping of tasty almonds early in the morning. Eating them can be an excellent way to keep you energised through a hectic day at the office.
Breakfast: Make your morning meal rich in carbohydrates. The satisfying quinoa stir fry will provide an adequate amount of protein and fibre along with carbohydrates. Plus, it takes less than 10 minutes to cook which makes it a viable breakfast option.
Lunch: This tangy, antioxidant-rich grilled chicken honey orange salad can be a filling and a flavourful meal that is high in protein and low in carbohydrates, fats and calories. You can also try preparing this low-calorie three bean salad.
Snack: For a quick high-protein and low carb snack tandoori paneer can be a filling option for the evening. You can also have this fibre and protein rich multigrain crackers to beat your hunger pangs. Only remember not to consume more than 3-4 cookies in the evening.
Dinner: Stuffed peppers with squash and black beans can offer you a healthy dose of protein and vitamins. In less than 20 minutes from start to finish, you can prepare a light and filling meal for yourself.
Exercise
At home: Perform full body exercises instead of the exercises that target one muscle group at a time. Full body exercises like push-ups and squats might be challenging but they are entirely worth it. You can also add jumping jacks and burpees to create a solid at-home workout routine.
At the gym: Circuit training which combines aerobics and strength training can be good to torch calories. While doing circuit training make sure that you do not rest between the sets. Here s a short high-intensity circuit training workout that will give you the benefits of a 30-minute regular exercise.
Yoga: Yoga will only take 15-minutes of your day for heightened energy levels and a greater sense of well-being. The dolphin pose is excellent to tone and strengthens your entire body. Poses like pigeon pose and triangle pose are right to improve your blood circulation and elevate your mood.
Sleep well tip
If you are having a hard time winding down, go for an evening workout. Any physical activity 3-4 hours before bedtime can help promote better sleep. Just make sure that you don t work out right before you go to bed as you may face difficulty falling asleep.
Well, if you are motivated to start your New Year with a bang, spread the word by tagging your friends and #NewYearNewYou and @HealthSite4U. You can even mail your pictures, and we ll post in on Facebook, Instagram and share it with our TheHealthSite.com Community.
Disclaimer: If you follow a fitness plan already, consult your nutritionist before switching to this one. If you are allergic to any of the foods/ingredients mentioned, please do not consume it. Do not follow this plan without consulting your doctor if you suffer from a health condition hypertension, hypotension, diabetes, etc. or are pregnant.
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