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Fitness Plan Day #128 -- Do ten push-ups ever time you get those sugar cravings

Did you know simply taking a brisk walk can help you beat cravings and lose weight?

It can be tough to stick to a healthy diet when all you can think are high-calorie foods to snack on all day. To help you out, we have a fitness plan that will keep those cravings at bay.

Early morning

If you are in the habit of drinking tea or coffee early in the morning, cut out on those sweeteners like sugar or honey in your morning cuppa of joe. According to well-known nutritionist Priya Kathpal, They can cause a spike in your blood sugar levels with leave you with a huge drop later causing you to crave even more sugar.

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Healthy recipes

Breakfast: Get enough fibre in the morning as it can fill you up and keep you full for a longer time. This date and banana smoothie can serve as a healthy breakfast for anyone on the go. You can also go for a whole wheat toast or sandwich in the morning. Spread hummus on your sandwich instead of that calorie-dense mayonnaise.

Lunch: If you are on a weight loss diet, you may just want to pack a salad for lunch but by mid-afternoon you are usually famished. So you can munch these nuts or dry fruits. For your lunch to be filling you need to load up on a lot of protein and fibre. This Italian Garbanzo salad can just be perfect.

Evening snack: Does an evening energy crash make you binge on that donut? Snack on some watermelon. The water content in the melon will fill you up while preventing bloating. You can also have an apple. It is full of fibre that will prevent your late evening cravings.

Dinner: In the night, you can go for some grilled vegetables. Grilling vegetables can be a good idea as they give you a feeling of fullness preventing you from overeating. Vegetables like cabbage, squash, bell peppers, tomatoes, and onions are some vegetables that grill well and have a lot of vitamins and antioxidants. Try grilled vegetables with walnut sauce.

Exercise

At home: Fitness expert Roshni Shah has a tip for you. Before reaching for that plate of dessert, do short bursts of exercise to burn more calories and release some endorphins while you forget about the treat. Do ten push-ups whenever you have the urge to binge or take a brisk walk around the block. Also, keep moving around all day. Do lunges while talking on your phone and squats while you are brushing your teeth.

At the gym: A 20-minute of strength training session each day is a must to build more lean muscles and lose more weight. Pull-ups can be excellent for weight loss. It is a great strength training exercise to strengthen the muscles of your arms and back and increase your upper body strength. Squats can be the ultimate lower body exercise to target the muscles of your thighs, hips, buttocks quadriceps and hamstrings.

Yoga: If you are on a quest to drop a pant size or two, yoga can help you get there. Surya namaskar or the sun salutation is a total body toning sequence which strengthens your arms, core, and lower body. Yoga expert Sunaina Rekhi recommends that you do not eat anything at least two hours before a yoga class. Having undigested food in your belly and doing inverted poses is not the smartest idea. So if you have a yoga class at 6 in the evening think twice before bingeing on that burger at 4.p.m.

Sleep well tip

Never skip your exercise. Those who exercise regularly get better sleep than their friends who have a sedentary lifestyle. In fact, exercising in the evening can help you sleep better.

Image source: Getty Images

Previous plan day 127

All set to get fitter and healthier? 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.

Image source: Getty Images


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