Did you know that excess fat in the body could raise the risk of heart diseases, high blood pressure and many other complications? In fact, a study published in the 2008 issue of Lancet also linked excess body weight to 20 different types of cancer, including gall bladder cancer. Winning the battle against obesity is not as easy as it sounds, it requires doing heavy workouts along with following a strict diet. The thought of dieting and exercising may seem daunting at first, but it is the key to healthy living and long life. Follow these practical tips and suggestions to get a slim body without resorting to medications and treatments.
1. Make sure you’re eating healthy
Ask almost any personal trainer and they’ll tell you that regardless of your training goals, healthy eating is the backbone. Food is what fuels your body to reach your goals, and without proper nutrition through quality foods, you’re likely to stall. Maintain a balanced diet consisting of fruits, vegetables, complex carbohydrates, complete proteins, and healthy fats like fish oils and flaxseeds.
How to maintain good health? It’s as simple as drinking lots of water and fluids to keep yourself hydrated at all times. Drinking water regularly through the day is essential because we keep losing water from our body in the form of urine and sweat. Water carries out several important functions such as flushing bacteria out of your bladder, aiding digestion, carrying nutrients and oxygen to the cells, preventing constipation and maintaining the electrolyte (sodium) balance. Bangalore-based Nutritionist Dr. Anju Sood tells us, “I recommend that a person should consume at least 2 and a half liters of water a day. To replenish the loss of water, this is essential. The water intake needs to increase if the activity pattern of the person is very high like those for athletes or those who gym regularly as they tend to lose a greater amount of water.”
3.Don’t Skip Your Meals
Ever meal plays its part. Hence, skipping one of the three major meals of the day can have a negative impact. Your brain and body need fuel to run. Your brain needs a supply of glucose and a lack of it can make you lethargic. Skipping meals can cause your metabolism to slow down, which can lead to weight gain or make it harder to lose weight. When you skip meals, your body switches on the ‘survival mode’, which simply means that it craves more food than usual, and that ultimately results in binge-eating.
4. Prepare ahead
Preparing meals in advance gives you the best chance to accomplish your nutrition goals, says Micah LaCerte, a personal trainer and fitness competition world champion. That way, he says, you won’t feel pressured to eat unhealthy foods or skip meals. Check out 10 of our favorite simple meal-prep recipes.
5. Eat more clean food
Eating only three daily meals? Not a great idea. “Half the people I deal with aren’t losing weight because they don’t eat enough,” says veteran personal trainer Mike Duffy. Duffy advises his clients “to eat five times a day, about every three hours, to stimulate their metabolism” including two mini-meals between three basic meals. With activity levels decreasing throughout the day, he advises to “eat less as the day goes on.”