Most of the people want to maintain their figure smart and health but they didn't provide their body that environment which it requires. To maintain your body fit, smart and healthy, you need to bit of hard work and give your body proper time.
Here we will discuss which important things are required to maintain your body.
Exercising Smartly and Regularly
If you want to get in shape but you’re too busy to hit the gym, you need to at least get yourself up and active. There are lots of ways to do this and they don’t need to be time consuming at all.
- Make a point of taking the stairs rather than an elevator when going home or to work (split between stairs and elevator if you need to go up very high).
- Get a standing or treadmill desk, or use an exercise ball instead of a desk chair.
- Do squats while waiting for your food to cook.
Eat Balanced Meal
You will need to eat a proper balance of protein, carbohydrates (found grains), fruits and vegetables, and dairy. Whole grains should comprise about 33% of the food you eat, fruits and vegetables another 33% (weighted more towards vegetables), dairy 15%, lean protein 15%, and unhealthy fats and sugar no more than 4%.
- There are different types of fats and some are good for you while others are not. You should avoid trans fats (in many commercially baked and snack foods) and saturated fats (beef, pork, butter). However, monounsaturated fats (olive oil, avocados) and polyunsaturated fats (fish, walnuts) are good for you.
- Good whole grains include whole wheat, whole oats, quinoa, and brown rice.
- Good fruits and vegetables include kale, broccoli, spinach, blueberries, lemons, and pears.
Focus on aerobics rather than fat burning
To lose weight, we focus on the fat burning zone of 55 to 70% of our target heart rate (which is equal to 220 less our age in years).
However, since your objective is to maintain weight, focus on the higher range of 70 to 80% of target heart rate when you exercise. This is the aerobic zone where you build up your aerobic fitness rather than burn fats.
Stop Sacrificing Sleep
If you suffer from a lack of sleep, your body cannot maintain a regular appetite and eating schedule. Your hormones become imbalanced, stimulating your hunger and decreasing the production of Leptin, which suppresses appetite. If you regularly sleep less than seven hours a night, studies show that you may be as much as 30 percent more likely to be obese than those who sleep nine hours or more (MD-Health, 2013). Avoid watching television or bringing unfinished work in your bedroom, and keep your sleeping environment cool, dark and quiet in order to get the best quality sleep.
Boost your energy dramatically.
Tens of millions of Americans consume caffeine (coffee, tea) or so-called "energy drinks" by the gallon each week, despite the known dangers of such products. If you want to boost your energy naturally and safely, stick to an alkaline diet.
That is one composed primarily of alkaline-forming foods like figs, molasses, green, leafy veggies, almonds, beets, dates, celery, cantaloupe and parsley. "In addition to eating these foods, taking one teaspoon of a greens powder every morning mixed into juice or a smoothie can also raise energy" levels, says About.com guide Cathy Wong, a licensed naturalistic doctor and an American College of Nutrition-certified nutrition specialist.
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