After losing weight with a lot of effort, if you get a little fat again, the frustration does not end. Maintaining the right weight according to age and height is a challenge. So once you are slim, you have to
follow some rules to retain that weight. Let's see how to stay slim and fit.
* Unhealthy food
Many people think that eating a little food that will cause weight gain will not do anything. But in fact, it is not right to eat unhealthy food even if you eat less. Again, many people choose a healthy lifestyle for a few months to lose weight.
If you leave it in the fall, the weight increases. So you need to choose healthy food and lifestyle to lose and retain weight. Eat enough cooked and raw vegetables and fruits, drink water. Meanwhile, omit fried and sweet foods.
* Do not be discouraged if you eat too much in a hurry:
Accustomed to eating healthy food for months, you went to the party and ate a lot. Don’t despair if you gain weight as a result. It is not always possible to control yourself. This is normal. In this way, if you ever eat too much in a hurry, do not get frustrated and walk for a while. The key is to take it normally and maintain a healthy eating habits.
* Understand the difference between good and bad weight:
In order to be accepted in modern society, almost everyone wants to be dry and thin. Even if we gain a little weight, we get worried. But gaining weight does not mean it is harmful. For example, many people may gain a little weight after starting to exercise. There is nothing to panic about. This is because of the loss of fat and muscle growth.
* Drink emergency water:
If you want to maintain weight, there is no alternative to drinking water. Not tea-coffee or sherbet, just water. Drinking sugar and caffeine free white water will help in weight control. It helps our body maintain water balance as well as keep the weight down by increasing the speed of metabolism.
* If you do not lose weight, take the advice of a doctor
Many people do not lose weight due to thyroid, PCOS type diseases. So if you don't want to lose weight even after trying a lot, see a doctor. If necessary, fix the eating habits by showing the nutritionist.
* Hobby food control:
Many times we eat unhealthy food due to depression, anxiety or various reasons. If you want to lose weight or keep a certain weight, then you have to control the urge to hurry.
* Exercise daily:
If you want to lose weight and keep it under control, there is no substitute for exercise every day. It is good for both our body and mind.
* Exclude sugar:
Eating sugar should be eliminated completely. And if you do eat, try to burn those calories by working harder. There are so many sugar alternatives on the market these days, get used to them. If you want to eat sweets, you can eat sweet fruits.
* Rest is also important:
As we know exercise is important for weight loss or retention but adequate rest is also important. . In addition to keeping the food intact every day, you also need to sleep at certain times at night. This will keep our physical cycle in order and weight control.
Conscious people are always alert. They try to keep the body healthy. They do everything from proper diet to regular exercise. However, due to not eating and exercising properly, even after a lot of hardship, you do not get the results accordingly.
We are organizing this with various tips to keep the body and mind healthy. Exercise as soon as you wake up: Exercise as soon as you wake up. As your pets do. After waking up, do one episode of exercise while lying in bed. This exercise will move the body, increase the digestive power. It will also play an effective role in reducing back pain.
26 tips to stay healthy
Don't miss breakfast:
Don't miss breakfast. Proper breakfast in the morning plays an effective role in reducing body weight and maintaining good health. If you miss breakfast in the morning or do not do it properly, you will gain weight. A balanced breakfast is fresh fruit or fruit juice, a high-fiber cereal, low-fat milk or yogurt, whole toast and a boiled egg.
Brush properly:
Many people can't do it properly even if they brush their teeth regularly. As a result, even if they brush their teeth, they get very little benefit from it. Proper brushing keeps your teeth good and firm. If you don't brush your teeth properly, it can damage your teeth and your brain. Brush your teeth for at least two minutes at a time.
Neurobics:
Neurobicsis very important for the mind and brain. U.S. researchers use the term neurobics to refer to brain exercises. Neurobics activates the brain's own biological compound pathways and strengthens or protects circuits in the brain.
Give and receive gifts:
Giving gifts is one of the things that keeps the mind fresh. But don't ever just go through it, it can't be. Give gifts to others and accept gifts from others. It will give you peace of mind. But if you want to get a gift, you must give a lot more gifts.
Pray or meditate:
A study by a team of scientists at Harvard University found that people who pray among patients recover faster than those who do not pray. They suggest praying or meditating on the health of the body.
Eat Garlic:
Garlic, onion and onion flowers are good for the body. A study by the Institute of Child Health in Cape Town found that regular consumption of a small amount of raw garlic protects children from various diseases. It destroys excess body heat. So eat raw garlic. Eat green tea and olive oil: Regular green tea or olive oil is good for health. These prevent breast cancer, among other benefits. Its antioxidants help to wash away or prevent such contamination.
Eat calcium-rich foods:
If you want to keep the body healthy, you have to take care of the bones of the body. Therefore, in addition to regular exercise, take calcium to strengthen bones and prevent erosion. Take regular milk and dairy foods. This will strengthen your bones. After the age of 30, the bone density in the body decreases. At this time it is important to drink at least 200 mg of milk every day.
Eat juicy fruits:
Blueberries, strawberries or similar juicy fruits are very effective for the body. As a result, there is a high amount of vitamin C along with other vitamins The fiber in strawberries helps keep people away from sweet foods Not only this, with the help of strawberries you can do wonders
Eat spicy curry:
Eat spicy curry to keep the body healthy. There are many spices that work very positively in the body. For example, both ginger and turmeric have strong anti-inflammatory and antioxidant effects. Which leads to various health benefits.
Carbohydrate foods:
Eat less carbohydrate foods. Not all carbs are created equal. Refined carbs are made in a special process and all the fibers are removed from it. It is low in nutrients and plays a very harmful role for the body. Studies have shown that refined carbohydrates are associated with excessive metabolism and numerous metabolic disorders.
Eat Tomatoes and Apples:
Tomatoes are a very effective food for the body. It has anti-cancer properties and is rich in vitamin C. Like raw tomatoes, cooked tomatoes also have a lot of nutrients. So use tomatoes in a variety of foods, including tomato salads. A study by the British Thoracic Society found that tomatoes and apples can reduce your asthma and chronic lung
diseases. Eat at least five apples and one tomato each week.
Reduce stress:
Reduce stress when it comes to different things. Therefore, take food regularly at the right time. Eat fruits and vegetables. You can also eat herbal tea. This will help you reduce stress. You can also eat nuts and bananas.
Take Vitamin C:
Take adequate amount of Vitamin C every day. A person must take 90 grams of vitamin C daily. Therefore, at least five fresh fruits or vegetables should be taken daily. You can eat orange and guava regularly to get vitamin C.
Folic acid:
Regular folic acid foods help keep the body healthy. This is especially important for pregnant women and cancer patients. Because folic acid helps keep unborn babies healthy and plays a role in cancer prevention. Green leafy vegetables, liver, fruits and bran foods contain folic acid.
Vitamin A:
Vitamin A plays an important role in keeping the body healthy. It helps in the process of prevention and healing of deadly diseases. The World Health Organization reports on the benefits of this vitamin. Liver, dairy foods, green and yellow vegetables, papaya, mango and pepper are rich in vitamin A.
Pure water:
Do not forget to drink soft drinks while exercising. Drink plenty of pure water at this time. This will help you work. However, experts have advised not to drink too much water.
Iron:
Like other elements, iron is very important to keep the body healthy. Iron deficiency causes anemia in the body.
. Iron multiplies immunity. Hemoglobin helps the body's circulatory system. And iron makes hemoglobin in the blood. Iron-rich foods play an important role in the health of pregnant mothers and babies. Eggs, liver, pulses, dried fruits, marine fish, peas, tomatoes, spinach, spinach are rich in iron
Be attentive:
There may be various obstacles in life. Also, if there are any obstacles at work, resolve them quickly. Concentrate on the little things in life and concentrate on your actions.
Stretch the body:
Working in the office or sitting somewhere for a long time. Laziness has taken over the body. Then stretch the body as much as possible with both hands. Hold for at least 25 seconds. This will remove your body and increase the level of oxygen in the blood. However, refrain from doing this work in a way that makes you uncomfortable.
Control your weight:
If you are overweight or underweight in the beginning, practice correcting it first. Because the most important thing is to keep the body weight right. Being functional and healthy is the most important thing.
Practice on time:
If you are overweight, it is important to reduce body fat and lose weight. Then practice the break, start practicing for a certain period of time and then reduce the time, then slowly return to the starting position. This will help you lose weight faster. Suppose you practiced for the first five minutes, then ran fast for 30 seconds, then walked hard for one minute and calmed down for the next five minutes.
Keep feet clean:
After working all day, especially those who work outside and with open feet, dirt accumulates under their feet. If it is not cleaned properly, it will become thicker and thicker and it can create sores later. For this, regularly clean the bottom of the foot thoroughly and see where the foot is during movement or work
Avoid boredom:
Boredom occurs when you follow the same routine every day. So change your daily routine. Try to separate different topics including food for several days in a row. These can keep you away from boredom.
Stay away from beer:
Stay away from beer until you calm down after practice. Refrain from it for at least an hour to exercise. Because drinking beer at this time can make the body fat. Avoid beer even if you drink fruit juice at such times.
Practice properly:
If someone goes to the gym and practices under a personal trainer, you must learn the right exercises.
Don't tell the smoker:
If you're a smoker, don't tell him. If you want to keep your body healthy, you must first refrain from doing it. It weakens the heart
And gives birth to cancer. Also, smoking reduces bone density and sexual energy.
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