Fitness Plan Day 27: Make simple changes to your daily routine

Avoiding bed-tea first thing in the morning and a 20-minute stroll at night is all you need for a fitter you!

After days of trying hard and working out to achieve your fitness goal, finally, you are on your day 26 of the fitness challenge. With the same dedication and motivation, it s time to overpower the hurdles and successfully complete your first month of fitness 365.

Morning: If you can t think about getting out of your bed without a bed tea or coffee, then you must read this. Instead, brush your teeth or clean your mouth with water before sipping a cup of tea or coffee. Drinking tea without brushing your teeth not only increases toxins in the body and acid levels in the stomach but also puts you at risk of gum disease and infections. Here are more reasons why should avoid having bed tea in the morning.

Healthy recipes

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A healthy diet doesn t mean you need to eat bland food or include more of green and raw vegetables. Eating fresh, nutritious food is the key to stay healthy and fit.

Breakfast: Add a twist to your breakfast by replacing the same-old parathas, rotis and idlis with a Moroccan sandwich. Don t be intimidated, it is very simple and easy to make. A perfect breakfast to fill your stomach and appeal your taste bud, you can even eat it on the go! Here s how to prepare Moroccanan sandwich at home!

Lunch: How about a skinny tandoori chicken for lunch? Don t worry about your fitness goals as it is not only rich in protein and low in fats, but also loaded with nutrients. Moreover, you don t have to compromise on the taste. With only 300 calories per serving, here is a step-by-step guide to prepare the skinny tandoori chicken by Marika Johansson.

Dinner: Try peanut and paneer pate for your dinner today! Sounds interesting, isn t it? Stop wondering about its preparation time as it hardly takes more than 10 15 minutes and is completely easy-to-make. Complement it with crackers and some drink and you are all set for a light and tasty dinner.

Snacks: There are days when you crave for spicy food but wonder if is fits your bill of a healthy recipe or not? Well, in such a case you can try this tasty and filling paneer wrap. It is lightly spiced with Indian flavours and makes an amazing snack option for office-goers. Moreover, it also fulfils your daily dose of protein. Click on the link to know the recipe of cottage cheese or paneer wrap.

Exercise for beginners

Always remember that doing what you are best at helps you stay fit, rather than attempting something new. The same rule applies when choosing a particular asana or an exercise. Take things slow rather than hurrying up.

At home: The plank is an apt at-home exercise you can try to improve your core strength. Whether you are trying to lose belly fat or planning to tone your muscles, inculcating plank in your fitness schedule is a must. Here is a step-by-step guide on how to do plank exercise.

Gymming: If you are planning to sculpt your back and gain muscle mass, then deadlift is a must. A classic weight training exercise, deadlift targets the entire back and also the abs, hamstring muscles and legs. Here is what you need to know about the deadlift the ultimate bodybuilding exercise.

Yoga: Working for long hours might have taken a toll on your back and hence, trying uthkatasana might help you to lower the pressure on the back. Also known as the chair pose, this simple yoga asana helps you strengthen the muscles of the back and spine. It also improves your concentration and tones the muscles of the hips and chest. Here are 5 tips to burn belly fat.

Sleep well tip

A 20-minute walk after dinner is what worked for me to deal with my sleep woes and the same might work for you as well. Instead of watching TV or playing on your phone after your dinner, going for a 20-minute walk is all you need to de-stress the mind and help you to get a good night s sleep. Here are more health benefits of a 20-minute walk you should know.

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 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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