Everyone wants to become slim and fit but very few of them could achieve this. This is because many people are lazy and got distracted by useless things like social sites, tv series, movies, etc. If you want to become slim and fit then you need to change your daily routine and adopt healthy habits. Here are the Top 15 tips that you can use to lose your weight and become slim and fit.
1. Make a goal
First, you need to decide and plan how much you want to lose your weight. If your BMI (Body Mass Index) is more than 30 then you might want to lose more weight as compared to if it is between 25 and 30. Apart from BMI, there can be other factors like age, gender, etc. Whatever be the factor, you need to make a goal of how much you want to lose it. It is necessary because a task without a goal is like shooting at the target in the dark. A goal gives you the right direction and you just need to walk over it in order to accomplish it.
2. Stay hydrated
Water is important for your healthy being. Drink one glass of water half an hour before your meal. This will fill about 10-15 percent of your stomach. And when you start eating your meal you will be eating 10-15 percent less. The water also boosts the digestion process by breaking the food, which makes it easy for your body to absorb its nutrients.
It is advisable to drink 3-4 liters of water in a day. You can also make a habit of drinking vegetable and fruit juices. This will not only boost your immunity but also provides you a hefty amount of nutrients as well.
3. Exercise
Make a habit of doing 30-60 min of exercise every day. You can do several types of exercises like walking, running, jumping, pushups, cycling, stairs climbing, stretching, etc but make sure that you do it every day.
Exercise not only makes you active but also helps in controlling high blood pressure, high blood sugar, high cholesterol, asthma, and heart diseases. It is a well-known fact that exercise improves your mental health by lowering the level of anxiety, stress, panic attacks, etc. When you start doing it you will start to feel the positive change within you. You can do the exercise together with your friends or family members who have similar goals. That way you will push each other to reach the goal and helps you to remain consistent with your exercise routine.
4. Listening to music
It is good for you to listen to music while doing exercise. You can create a playlist of hour-long music so you won't have to keep checking or searching for songs on your phone. This will keep you stay focus on your exercise while enjoying the music. You can include motivational songs apart from your favorite songs to keep your energy level high and in this way, you won't feel fatigued. Over time, you may get bored if you listen to the same playlist every day. So, it is important to keep the playlist updated by adding more songs or shuffling it.
5. Eat more fiber
Foods like fruits, green vegetables, greek yogurt, nuts, beans, mushrooms, garlic, etc are rich in fiber. By including fiber-rich foods in your meals promote fullness. Which means you will feel less hungry and eat less. Consuming fiber is good for health but don't eat it in excess as it can cause constipation and gastric problems.
There is another good reason to eat fiber, that it helps to enhance your digestion. It faster the process of breaking down of the large food particles into smaller particles so its nutrients can easily be consumed by your body.
6. Quit smoking
We all know that smoking is not good for health. It contains many harmful chemicals like nicotine, hydrogen cyanide, lead, etc which can cause you cancer. Regular smoking is harmful and can lower the capacity of your lungs over time. It can also contract your arteries and cause heart diseases. You may feel breathlessness on climbing stairs or running for a few minutes. It thus lowers your ability to exercise and you may even face difficulties in some of your daily activities like lifting, pulling, pushing, etc.
If you are a regular smoker and want to quit it you can start doing exercising. It is found that doing regular exercise helps in reducing the craving for smoking to a much extent. This will improve your blood circulation and also lowers the risk of cancer and heart-related diseases.
7. Deep breathing
Taking a deep breath is beneficial for our body and mind. We must make a habit of doing at least 20 deep breaths every day. It will hardly take about 10-15 minutes depending on how deeper you take it. Inhale for 20 seconds, then hold for 10 seconds and then exhale for 20 seconds. Once it will become a habit you will feel less stressed and more peaceful. But do make sure not to do it in a noisy place. Find a quiet place and then do it.
There are many health benefits of deep breathing like improve digestion, less stress, increase blood circulation, controls high blood pressure, controls heart diseases, etc.
8. Chew longer
There are many advantages of chewing longer. Our mouth has saliva which is a digestive enzyme, helps in breaking the large food pieces into smaller pieces. The longer you chew it the smaller will be the pieces. It is recommended to chew your food about 25-30 times before consuming it. This will make it easy for your digestive system to digest it further.
Normally when we chew quickly we tend to eat more food, as our body takes time to know that it has already eaten enough food. This can cause acid reflux, heartburn, gastric problems, diarrhea, etc.
9. Enough Sleep
It is recommended to sleep for about 7-8 hours for good health. Make sure to eat your dinner at least 1-2 hours before going to sleep. It is found that those people who go to bed immediately after having dinner are more prone to build belly fat. You can also go for a night walk after having dinner, this will help your body to digest the food you have just eaten. Also, after you wake up in the morning you may feel thirsty so don't forget to drink plenty of water.
Taking enough sleep helps in reducing the stress levels, relaxes your mind, and lowers heart-related problems. But not taking enough sleep can cause many problems like weakens the immune system, migraine, stress, etc.
10. Outdoor sports
Outdoor sports are very healthy and beneficial for your complete body if you do it regularly. There are many outdoor sports like badminton, cricket, football, cycling, etc that you can play. Such sports involve many people playing together. So, this will also help you to become more social and make lots of friends. Make it a part of your daily routine and will give you many benefits like reducing stress, improve physical strength, stronger bones, controls cholesterol, heart-related diseases.
You may lose lots of body water in the form of sweat and heat so drink plenty of water. And, do take proper precautions to avoid injuries.
11. Eat less, more often
Start with 4-5 light meals instead of 2-3 heavy meals. Many people have a habit of taking 2-3 heavy meals and they are also clueless about how to lose their weight. By consuming light meals you can lose your weight. Because the body converts less food into fat when we eat light food. This will help you to lowers the chance of overeating.
You can include fruits or salad in one of your light meal to get more benefits. Taking light meals have many health benefits like low fat, low cholesterol level, regulate blood sugar level, etc.
12. Healthy diet
Intake of a healthy diet is important as it provides essential nutrients for your body to function properly. Healthy food not only provides you essential nutrients but also gives you the right amount of energy.
Foods like fruits, vegetables, nuts, milk, egg, coconut oil, dark chocolate, etc are considered healthy food that gives to sufficient vitamins, proteins, minerals, fiber, and calcium. These foods help in controlling high cholesterol, diabetes, cancer, heart-related diseases, etc.
Foods like junk food, sugary drinks, pizzas, packaged food, red meat, etc are considered unhealthy and should be avoided. These foods can weaken your immune system, have more fat content, and do not give you all the essential nutrients.
(Also Read: Top 10 diet foods to boost your health)
13. Use fitness apps
There are many fitness apps out there that you can use to keep you healthy and fit. You can use these apps to keep track of your calorie, carbohydrates, proteins, or water intake. They provide free health and fitness tips. Some of them provide different sets of exercises for each part of your body.
You can also keep track of the number of footsteps or the distance you walk or run by using step counter apps. This will help you monitor your progress on a daily basis and will save you time.
Even though fitness apps are very useful, they may not always give you 100% correct results. For example, steps counter apps may not give you the exact footsteps you take.
14. Avoid more sugar
Intake of excess sugar is one of the major reasons for obesity, diabetes, and heart-related diseases. They increase the fat content quickly in your body and thus increase your weight.
Foods like fast foods, sugary drinks, artificial sweeteners, etc are rich in carbohydrates and these must be avoided to prevent many diseases.
Excess sugar can lower the energy level, weaken your digestive system, and can cause diabetes.
15. Participate in marathons
Participating in a marathon provides you tons of health benefits. They boost your strength and stamina level. You can start with a 5km or 10km marathon race. You can invite your friends and participate with them. This way you can enjoy more while running the race. This will lower your cholesterol level, burns extra fat, less stress, and reduce heart related diseases.
You may or may not win the race but it will definitely give you a feel-good factor and a sense of accomplishment. You can also win a medal on completion of the race that will boost your morale and confidence level.
Bottom line
Becoming slim and fit is not hard if you take care of a few things. You need to adopt some new habits and get rid of some. The above tips will help you in making make new habits and achieving the desired result.
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