Written By: Bhavyajyoti Chilukoti | Updated : February 1, 2016 6:12 PM IST
Being healthy and fit isn t a fad or a trend. It is a lifestyle.
Unless you are persistent about exercising every day and eating healthy, you won t be successful in achieving your fitness goal this you must have learnt over the past few days. Moreover, you don t have to go to extremes to get fitter, but simply make a few changes in your diet and daily routine. As you progress, here is what you need to do on day 18 of your fitness 365 plan.
Morning: Instead of planning your day as you reach your office, do it in advance. You could do this the moment you wake up in the morning so that you have a clear idea of your to-dos even before you get out of bed. It not only helps you to time your day properly, but also helps in kick-starting your work on time.
Healthy recipes
The weather is cold outside, so warm food is on order. However, stay away from oily and packaged food. Eat whatever you like, just practice portion control throughout the day.
Breakfast: Are you bored of your regular breakfast? You must try this nutritious and stomach-filling jowar porridge. Packed with the wellness of protein, iron, fibre and calcium, jowar is a great food to start your day with. Complementing it with a fruit or a glass of fruit juice will keep you satiated till lunch. It provides enough energy to start your day with a bang. Here s how to make this healthy breakfast porridge.
Lunch: To add a tasty and tangy twist to your regular meal plan, replace rice and rotis with pasta. Make sure to use whole wheat pasta. Keep a tab on your salt intake and add lots of vegetables. This is how you can make your favourite pasta loaded with carbohydrates and fibre at home.
Dinner: It is always a great idea to have your dinner early, as it aids in digestion and also helps you sleep well. However, have a light but stomach-filling dinner to prevent late-night cravings and stay full till morning. You can try protein-rich moon dal soup, that not only manages your blood pressure but also lowers your cholesterol level. Here s how you can relish healthy moong dal soup.
Snacks: If you are hungry during evening, it is wise to snack on grilled spinach sandwich, which is quick-to-make and easy on stomach. Also, it keeps your stomach full for a long time and also boosts your metabolism, thereby aiding in weight loss. Even diabetics can eat this healthy grilled spinach sandwich as it helps stabilise blood glucose level.
Exercise for beginners
Be consistent with your exercise routine. For effective results, you need to work out every single day and increase the intensity of your exercise gradually. Here is what you need to do today.
At home: Most of us underestimate the power of stretching. It not only improves your flexibility and prevents you from injury in the long run but also improves your posture and reduces muscle tension. Wondering how to go about it? Read this to know when and how to stretch.
Gymming: The next most common gym equipment that you reach out for after a treadmill is the elliptical trainer. It puts less pressure on your joints and helps you with full body workout. So if you are planning to tone up, don t forget to spend more time on it. Here s how to use an elliptical trainer.
Yoga: A simple yoga asana for beginners, parvatasana or the mountain pose stretches out the muscles of your back, chest and stomach. It is also known to provide relief against indigestion and back pain or neck discomfort. Here is a step-by-step guide to do parvatasana.
Sleep well tip
Did you know that the temperature of your bedroom can affect your sleep? For a soothing sleep, the temperature of your bedroom should be optimal i.e.; 25 degree Celsius with 50% humidity. So if it is too cold, you can switch on a bed warmer or heater and if it s too hot, switching on the air conditioner is a good idea. However, ensure to switch off the heater or AC once the temperature is ideal. Here are 5 things that can affect your sleep (and how to fix them)
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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