Fitness is not about building heavy muscles. It was not.To me, it’s about being healthy and feeling good about my body. If you have the same thoughts then friend, you can easily stay fit at home.
As we can expect, the following points are discussed:
- Eat whole grains
- Reduce sugar and salt
- One serving of vegetable salad
- Don’t miss out on healthy fats
- Protein is essential
- Use cooking spray
- exercise
These are discussed below:
Eat whole grains-
Avoid refined grains like white rice and white bread. They are low in nutrients and raise insulin levels so it is best to stay away from them. Switch to whole grains such as whole wheat, brown rice, oats, etc.
Drink enough water – make it a habit to drink at least 3 liters of water. It keeps the metabolism in order and helps to remove toxins from the body. Following this rule we can expect many benefits.
Reduce sugar and salt-
Sugar is your number one enemy when it comes to food, it does a lot of damage to the body. Salt is your number 2 enemy. High sugar is a major cause of disease and salt causes water retention. Avoid overeating. The best way to avoid them is to avoid eating out. So cutting down on sugar and salt is very important.
One serving of vegetable salad-
Make it a habit to eat at least one serving of salad a day. A vegetable salad can be a carrot, cucumber, beetroot, cabbage, etc. You can include it with lunch/dinner. It helps to get the daily dose of essential vitamins and minerals. So we must try to include vegetable salad in the food list.
Don’t miss out on healthy fats –
Remember good fats over bad fats. Moreover, our body needs a daily dose of omega-3 and fatty acids for good brain function. So eat 1-2 handfuls of almonds. Almonds, walnuts, cashews, etc. Peanuts, flax seeds, chia seeds, and fish are some sources of healthy fats. Switch to low-fat dairy – we don’t need dairy fat. We need a lot more of low-fat versions of milk, yogurt, cheese, etc.
Protein is essential –
Now you’re not going to the gym. Your goal is not to build muscle. You still need protein. It is an essential nutrient that helps the body repair itself every day. It also helps in improving hair and skin health. Some protein-rich foods that you can include in your diet are chicken breast, egg whites, low-fat cheese, soy chunks, black kidney beans, chickpeas, lentils, etc.
Use cooking spray-
Cooking curries in oil (even olive oil) is not a healthy option. Heating oil is not healthy. You can buy zero-calorie cooking sprays that are readily available online these days.
exercise –
Certain types of exercise not only help you get a toned body but also boost your mood and brain health. Again, you don’t have to join a gym to exercise. Go for a run, play any sport, or anything that involves body movement.
In this regard, I have designed a full-body workout that you can easily do anywhere and any time of the day without any equipment. This workout is for both men and women of any age.