Unlock Your Best Body: 10 Powerful Tips for Healthy and Sustainable Weight Loss

Healthy weight loss is the process of reducing body weight in a safe and sustainable manner through a combination of healthy eating habits and regular physical activity. It involves making lifestyle changes that can be maintained over the long-term, rather than relying on fad diets or extreme measures that are not sustainable.

A healthy weight loss program takes into account a person's individual needs, including their age, sex, weight, and overall health status. It involves setting realistic goals for weight loss, such as losing 1-2 pounds per week, and making gradual changes to diet and physical activity habits.

Healthy weight loss involves eating a balanced diet that is rich in fruits, vegetables, whole grains, lean protein, and healthy fats, while limiting processed foods and foods high in sugar and unhealthy fats. Regular physical activity is also an important component of a healthy weight loss program, as it helps to burn calories, build muscle, and improve overall health.

Why Healthy Weight Loss Is Necessary?

Healthy weight loss is important for a number of reasons. Here are some of the key reasons why healthy weight loss is necessary:

• Reduced risk of chronic diseases: Excess weight is associated with an increased risk of chronic diseases, such as heart disease, type 2 diabetes, and certain types of cancer. By achieving a healthy weight, individuals can reduce their risk of these diseases.

• Improved physical health: Achieving a healthy weight can also improve physical health in other ways, such as reducing joint pain and improving mobility.

• Improved mental health: Being overweight or obese can also impact mental health, leading to low self-esteem, depression, and anxiety. Achieving a healthy weight can improve mental health and quality of life.

• Increased energy and stamina: Losing weight can improve energy levels and physical endurance, making it easier to engage in physical activity and daily tasks.

• Better sleep quality: Losing weight can also improve sleep quality, which in turn can have positive impacts on overall health and well-being.

• Improved confidence: Achieving a healthy weight can boost confidence and self-esteem, which can have positive impacts on all aspects of life.

What People Do Wrong For Weight Loss?

There are several common mistakes that people make when trying to lose weight. Here are some of them:

• Relying on fad diets: Many people try fad diets that promise quick weight loss, but these diets are often unsustainable and can lead to weight regain once the diet is over.

• Over-restricting calories: While a calorie deficit is necessary for weight loss, over-restricting calories can slow down metabolism and lead to nutrient deficiencies.

• Skipping meals: Skipping meals can lead to overeating later in the day and make it harder to stick to a healthy eating plan.

• Not getting enough protein: Protein is important for building and maintaining muscle mass, which is important for weight loss. Not getting enough protein can slow down weight loss progress.

• Relying on exercise alone: While exercise is important for weight loss, it is not enough on its own. A healthy diet is also necessary to support weight loss.

• Not drinking enough water: Dehydration can slow down metabolism and make it harder to lose weight.

• Overeating healthy foods: While healthy foods are important for weight loss, it is still possible to overeat them and consume too many calories.

• Not getting enough sleep: Lack of sleep can affect hormones that control appetite and metabolism, making it harder to lose weight.

• Emotional eating: Many people turn to food for comfort when stressed or emotional, which can lead to overeating and weight gain.

• Lack of consistency: Losing weight requires consistent effort and lifestyle changes. Inconsistency with healthy eating and exercise habits can slow down progress and lead to weight regain.

10 Tips For Healthy Weight Loss:

It is important to approach weight loss in a healthy and sustainable way, in order to achieve and maintain a healthy weight over the long-term.

• Set realistic goals: Instead of aiming to lose a large amount of weight in a short amount of time, set smaller goals that are achievable.

• Make a plan: Plan your meals in advance and prepare healthy snacks. This will help you avoid impulsive eating and make healthier choices.

• Eat a balanced diet: Focus on eating a diet that is balanced and nutrient-rich, including plenty of fruits and vegetables, whole grains, lean protein, and healthy fats.

• Avoid processed foods: Processed foods are often high in calories, sugar, and unhealthy fats, so try to limit your consumption of these foods.

• Control portion sizes: Use smaller plates and bowls, and practice portion control by measuring your food.

• Drink plenty of water: Drinking water can help you feel fuller and stay hydrated, which can support weight loss.

• Incorporate physical activity: Regular physical activity can help you burn calories and boost your metabolism, so find activities you enjoy and make them a part of your routine.

• Get enough sleep: Lack of sleep can affect your metabolism and hormone levels, which can make it harder to lose weight. Aim for 7-8 hours of sleep each night.

• Manage stress: Stress can lead to emotional eating and make it harder to stick to healthy habits. Find healthy ways to manage stress, such as yoga or meditation.

• Stay consistent: Consistency is key when it comes to healthy weight loss, so make healthy eating and exercise a part of your daily routine.

In conclusion, healthy weight loss involves making sustainable lifestyle changes that can be maintained over the long-term. This includes setting realistic goals for weight loss, adopting a healthy eating plan that includes a variety of fruits, vegetables, whole grains, lean protein, and healthy fats, while limiting processed foods and foods high in sugar and unhealthy fats. Regular physical activity is also important for weight loss and overall health. 

It is important to avoid common mistakes such as relying on fad diets, over-restricting calories, skipping meals, not getting enough protein, and emotional eating. Healthy weight loss is necessary to reduce the risk of chronic diseases, improve physical and mental health, increase energy and stamina, improve sleep quality, and boost confidence and self-esteem. By adopting a healthy lifestyle and making sustainable changes, individuals can achieve and maintain a healthy weight, leading to a better overall quality of life.

How To Manage Diabetes More Effectively

Diabetes is a chronic condition in which the body is unable to produce or properly use insulin, a hormone that regulates blood sugar levels. There are two main types of diabetes:

• 
  Type 1 Diabetes: In Type 1 diabetes, the body does not produce insulin, and daily insulin injections or pump therapy are required to regulate blood sugar levels.

• Type 2 Diabetes: In Type 2 diabetes, the body does not produce enough insulin or does not use insulin effectively. This type of diabetes can often be managed through lifestyle changes such as diet and exercise, and may also require oral medications or insulin injections.

Both types of diabetes can lead to high blood sugar levels and a range of serious health complications, including heart disease, nerve damage, kidney disease, blindness, and amputations.

How Diabetes Affect Us?

Diabetes can have serious and potentially life-threatening effects on various aspects of an individual's health.

• Chronic high blood sugar levels can damage the blood vessels and nerves, leading to heart disease, stroke, and peripheral neuropathy (nerve damage in the feet and legs).

• Diabetes can also affect the eyes and cause damage to the blood vessels in the retina leading to blindness.

• High glucose levels in the blood can lead to kidney disease and potential kidney failure.

• Uncontrolled diabetes can also lead to gum disease and tooth loss, skin infections and slow wound healing, and an increased risk of hearing impairment.

• People with diabetes are also at higher risk of depression and other mental health problems.

It is important for individuals with diabetes to closely manage their condition through lifestyle changes such as healthy eating, regular physical activity, and medication use as prescribed by a doctor to reduce these risks and prevent the development of complications.

How To Manage Diabetes

There are several ways to effectively manage diabetes:

• Lifestyle changes: Adopting a healthy diet low in sugar and saturated fat, and engaging in regular physical activity can help manage blood sugar levels and reduce the risk of developing diabetes-related complications.

• Medications: For those with type 2 diabetes, oral medications or insulin injections may be prescribed by a doctor to help regulate blood sugar levels.

• Monitoring: Regular monitoring of blood sugar levels is essential in order to assess the effectiveness of lifestyle changes and medications.

• Foot care: People with diabetes are at higher risk of developing foot problems due to nerve damage, so regular foot exams and proper foot care are important.

• Stress management: Stress can affect blood sugar levels, so incorporating stress-management techniques such as yoga, meditation, and deep breathing into daily life can help manage diabetes.

• Quit smoking: Smoking can damage blood vessels and increase the risk of complications, so quitting smoking is an important step in managing diabetes.

• Regular check-ups: Regular visits to a doctor and specialist can help monitor for complications and prevent their development or progression.

It is important for individuals with diabetes to work closely with their doctor to develop an individualized plan for managing their condition and preventing the development of complications.

Foods That Can Help in Diabetes

Eating a balanced and healthy diet is important for managing diabetes. Some of the foods that can help in managing diabetes include:

• Whole grains: Whole grains such as brown rice, whole wheat bread, and oatmeal are high in fiber and help regulate blood sugar levels.

• Non-starchy vegetables: Vegetables such as spinach, broccoli, and bell peppers are low in carbohydrates and high in fiber, making them a good choice for people with diabetes.

• Lean protein: Foods such as skinless chicken, fish, and legumes are a good source of protein and help regulate blood sugar levels.

• Healthy fats: Foods high in monounsaturated and polyunsaturated fats, such as nuts, avocados, and olive oil, can help improve insulin sensitivity and manage blood sugar levels.

• Low-fat dairy: Low-fat dairy products such as milk, yogurt, and cheese can provide important nutrients and help regulate blood sugar levels.

• Berries: Berries such as strawberries, blueberries, and blackberries are low in sugar and high in fiber, making them a good choice for people with diabetes.

It's important to work with a registered dietitian to create a personalized meal plan that meets an individual's specific needs and goals. Eating a variety of healthy foods in moderation and following a regular meal schedule can help regulate blood sugar levels and manage diabetes.

 

10 Amazing Tips To Prevent Heart Disease You Must Know

Many researches clearly shows that your diet affects the risk of heart disease. Healthy diet lowers the risk of heart disease. There are dietary guidelines recommended by many government bodies to increase the awareness among people regarding heart health.

(1). Include food in your diet which has plant sterols. Plant sterols and stanols are substances that occur naturally in small amounts in many grains, vegetables, fruits, legumes, nuts, and seeds. Plant sterols helps to lower the LDL cholesterol level. 

• It is recommended to include 2 gm plant sterols per day in your diet by The National Cholesterol Education Program. Eat food with plant sterols daily to prevent the heart risk of heart disease.

(2). Include high fiber diet in your food. It is found that the high fiber food and whole grain food decreases the risk of cardiovascular disease. 

• Dietary fiber can help you improve blood cholesterol levels and lower your risk of heart disease, stroke, obesity and even type 2 diabetes. 

• Some whole grain foods are Whole wheat, Graham flour, Oatmeal, Whole oats, Brown rice, Wild rice, Whole grain corn, Popcorn, Whole grain barley.

• Insoluble and soluble, both types of fibers are good for your heart health. The AHA (american heart Association) recommends that at least half of the grains you eat are whole grains.

(3). Include fatty fish in your healthy diet. Increasing fish consumption is recommended for intake of omega-3 fatty acids and to confer benefits for the risk reduction of cardiovascular disease (CVD). 

• The current Dietary Guidelines for Americans 2010 (DGA) recommendation for fish intake is at least 8 ounces of cooked seafood per week and to select some seafood that is rich in omega-3 fatty acids, such as salmon, trout, sardines, anchovies.

(4). Include nuts in your diet. Studies suggest that eating regular nuts can reduce the risk of cardiovascular disease. 

• Nuts have high content of fat but most fats in nuts are mono and polyunsaturated fats that lower low-density lipoprotein cholesterol level. A handful of different types of nuts (like walnut, peanut and almonds) are good to eat daily to improve your heart health.

(5). Include low fat or fat free dairy products daily in your diet. Studies suggest that milk has a neutral effect on cardiovascular health but other variant like yogurt may have positive effect on your heart health. Take 1% low fat or fat free dairy products in your diet regularly. 

(6). Olive oil is best for your health. Olive oil is a major component in the Mediterranean diet. In a study it was found that the Mediterranean diet was associated with low rates of conditions like cardiovascular disease (CVD) and certain types of cancers, as well as increased life expectancy. 

• Clinical studies focusing on olive oil show that consumption of olive oil may reduce cardiovascular risk factors by decreasing plasma triglycerides, total and low density lipoprotein (LDL) cholesterol, platelet activation, inflammation and oxidative damage, and increase high density lipoprotein (HDL) cholesterol and antioxidant status.

(7). Drink alcohol in a moderate amount. If you are a heavy drinker, you need to stop drinking alcohol or reduce it to a small amount because it is bad for your overall health including cardiovascular health. If you are a non-drinker then, as per AHA or american heart association, avoid drinking at all.

(8). More fruits and vegetables in your diet. Fruits and vegetables are rich in vitamins, minerals and antioxidants which helps to lower your blood pressure and improves your cardiovascular health. 

• Most dietary guidelines recommend including 4 to 5 cups of fruits and vegetables per day in the diet.

(9). Beans and lentils are good for your health. Legumes are large, fleshy, colorful plant seeds. Beans, peas, and lentils are all types of legumes. 

• Vegetables such as beans and other legumes are an important source of protein. They are a key food in healthy diets and have many benefit. 

• Beans and legumes are rich in plant protein, fiber, B-vitamins, iron, folate, calcium, potassium, phosphorus, and zinc. 

• Most beans are also low in fat. Eating more legumes as part of a healthy diet can help lower blood sugar, blood pressure, heart rate, and other heart disease and diabetes risks.

(10). Include soy protein in your diet. Soy in your diet can lower cholesterol. Many research studies support this claim. The U.S. Food and Drug Administration (FDA) agrees that 25 grams per day of soy protein may reduce the risk of heart disease. 

• Health benefits of soy products may be due to their high levels of polyunsaturated fats, fiber, minerals, vitamins, and low saturated fat content.

So, these tips can make your cardiovascular health better. Remember your cardio health depends on your food intake and regular exercise. Healthy body weight is also important. Eat healthy and do exercise daily, this will make you fit.



READ MORE...

• Best Tips On Warming Up Before Exercise.
• What Are The Health Risks Of Being Underweight Or Overweight.
• Amazing Health Benefits Of Cucumber You Never Know.
• 6 Best cardio Exercises To Cut Your Body fat Quickly.

Resources:
https://www.health.harvard.edu/heart-health/eat-more-fiber-rich-foods-to-foster-heart-health
https://www.betterhealth.vic.gov.au/health/healthyliving/olive-oil
https://medlineplus.gov/ency/patientinstructions/000726.htm

How To Make Your Heart Healthy To Prevent Heart Disease?

Your diet and fitness impacts your heart health, specially your cardiovascular health. Certain food items can increase risk of heart disease. Food which contains high amount of saturated fat and cholesterol are mainly responsible for weight gain and bad heart health.

It is important to change your eating habits to get a positive effect on your health. You should include more plant based food than meat etc non veg foods. Studies suggests that vegetable food has more antioxidants, vitamins and good fat than non vegetarian food.

It is tough to change your eating habits due to busy lifestyle and lack of determination. But unhealthy eating can put your health on risk so it is wise to eat good for a better health and living.

Your cardiovascular health greatly depends on your exercise routine and food you are eating. Your healthy heart needs your focus to remain healthy and fit. Good eating habits will provide essential nutrients to your body and regular exercise makes you fit.

There are some steps you can apply in your daily routine to prevent heart disease.

CONTROL YOUR EATING AND PORTION SIZE

Watch what you put on your plate! Study reveals that the portion sizes have grown so much over the past 20 years. This portion size may include food for 2 or 3 people. This is called portion distortion.
A portion is the amount of food or drink you choose to eat for any given meal or snack.

Proper and mindful eating is important. Experts suggests that you should eat only 80 percent of your stomach capacity. Overeating regularly can make you obese and over weight. Extra calories will never benefits you.

Take small portion of food in your plate. You can also eat larger portion of food which contains low calories but high nutrients. Eat smaller portion of food which contains high calories and low nutrients. This method helps you to maintain your body weight and cholesterol level which ultimately helps your heart.

Healthy portion sizes are likely a lot smaller than what you are used to putting on your plate.

Control your portion size, it is not an easy task but learning and practice are all you need.

MORE VEGETABLES AND FRUIT IN YOUR DIET !

A low calorie diet with high quantity of dietary fiber and minerals are good for your heart health. Plant based food like fruits and vegetables are rich in antioxidants which helps to prevent heart diseases.

Including fruits in your diet helps you to cut high calorie foods intake. It is easy to adapt vegetable diet and decrease the non veg foods from your diet for better heart health. The best way to eat fruits is to eat fruit salad or snacks.

Keep fruits and vegetables in your kitchen. Seasonal fruits are the best choice to eat and you can enjoy most of the fruits with their vitamins and minerals. This will help you to prevent heart diseases.

EAT WHOLE GRAIN FOOD

Whole grains contain the entire grain, the bran, germ and endosperm. Examples include whole wheat, oats/oatmeal, rye, barley, corn, popcorn, brown rice, wild rice, buckwheat, triticale, bulgur (cracked wheat), millet, quinoa, and sorghum.Whole grain foods are an excellent sources of dietary fiber. 

Dietary fiber from whole grains, as part of an overall healthy diet, may help improve blood cholesterol levels, and lower risk of heart disease, stroke, obesity and type 2 diabetes.

Dietary fiber in whole grain food can make you feel full, so you may eat fewer calories. Including whole grains in your diet plan may help you reach or manage a healthy weight. Healthy body weight helps your heart to remain healthy.

According to American Heart Association, following count as 1 ounce-equivalent (or 1 serving) of whole grains-

• 1 slice whole-grain bread (such as 100% whole-wheat bread) 
• 1 cup ready-to-eat, whole-grain cereal
• 1⁄2 cup cooked whole-grain cereal, brown rice, or whole-wheat pasta
• 5 whole-grain crackers
• 3 cups unsalted, air-popped popcorn
• 1 6-inch whole-wheat tortilla

AVOID UNHEALTHY FAT IN YOUR FOOD

Saturated and trans fats increase blood cholesterol and heart attack rates. Polyunsaturated and monounsaturated fats lower the risk of heart attacks.

Avoid eating food with higher cholesterol level. Cholesterol is a fat that is crucial to many metabolic functions and is an essential part of all the body’s cell membranes. Cholesterol is produced in the body from the food we eat and is produced in the liver.

Saturated and trans fats in the diet tend to increase LDL cholesterol in the blood. Common sources of saturated fats include animal products (butter, meat fat, beef, lamb, chicken skin and full cream dairy foods), and processed foods like pastries and biscuits. High cholesterol level in your body leads to buildup plaques in your arteries which put pressure on your heart.

Choosing good fat in your diet helps to maintain your waist line and weight. Avoid red meat and other items to avoid fat intake.

EAT LOW FAT PROTEIN RICH FOOD

Eggs, lean meat and some dairy products are good source of protein. Fat, whether from plant or animal sources, contains more than twice the number of calories of an equal amount of carbohydrate or protein. 

Choose a diet that provides no more than 30 percent of total calories from fat. The upper limit on the grams of fat in your diet will depend on the calories you need. 

Cutting back on fat can help you consume fewer calories. For example, at 2,000 calories per day, the suggested upper limit of calories from fat is about 600 calories.

Avoid fast food.

Fish is another good source of protein. Some of the fish have omega-3 fatty acid which helps to lower blood fat. Other sources are flax seed, walnuts, soybeans and canola oil.

Eat plant based low fat diet for better heart health.

REDUCE SODIUM INTAKE

Most people eat more sodium than they need. Eating foods high in sodium may cause high blood pressure, also called hypertension. Hypertension is a risk factor for heart disease and stroke. 

You should limit the amount of sodium you eat each day to less than 2,300 milligrams (about 1 teaspoon of salt), including the sodium found in packaged foods that you cannot see.

To reduce sodium in your diet you can -

• Eat fewer processed food because processed food may contain large salt.
• Check sodium content level in food by checking label affixed on them.
• Eating seasonal fresh foods which includes fruits and vegetables.

MANAGE YOUR DAILY DIET

Now you know which food is good for your heart and which one is not. You should note down these good food and start your good eating habits with good portion size you need.

Your food should include fresh fruits and vegetables, whole grain food with low bad fat and cholesterol.

Include food with higher protein and low fat. Prepare daily menu for your diet plan.

REGULAR EXERCISE

Regular exercise is as important as good eating habit. 20 minutes run on treadmill burn your fat faster. Your metabolism becomes active and your heart health improve.

When done regularly, moderate- and vigorous-intensity physical activity strengthens your heart muscle. This improves your heart's ability to pump blood to your lungs and throughout your body. As a result, more blood flows to your muscles, and oxygen levels in your blood rise.

Capillaries, tiny blood vessels in your body, also widen. This allows them to deliver more oxygen to your body and carry away waste products.

Drink plenty of water which helps to remove excess fat from your body and maintain healthy weight.

The above steps makes your heart healthy. Just follow the above points and adapt in your daily life. A happy heart makes you live longer and healthy.

READ MORE...

• Top risks of eating non-veg you never know.
• Best foods for you deal with stress and depression.
• 10 Best foods for a healthy heart you never know.
• 21 Amazing health benefits of eating an apple a day you never know.

Resources:
https://www.nhlbi.nih.gov/health/educational/wecan/eat-right/distortion.htm
https://www.nhlbi.nih.gov/health/educational/wecan/downloads/tip-portion-size.pdf

Amazing Health Benefits Of Cucumber You Never Know

Cucumber is a best water rich vegetable. It can be eaten raw or cooked and as a salad. Cucumber is used in many cuisines and is especially popular when combined with yogurt and served as an accompaniment to spicy curries or Middle Eastern dishes. It is made up of 95 percent of water. 

The water content of cucumbers is high, which is why the calorie content is so low. A whole cup of sliced cucumbers has only 13 calories. As one might assume, the protein, carbohydrate and fat content is also low. Cucumbers supply texture and variety to meals and make wonderful snacks.

Cucumbers contain multiple B vitamins, including vitamin B1, vitamin B5, and vitamin B7 (biotin). B vitamins are known to help ease feelings of anxiety and buffer some of the damaging effects of stress. Cucumbers are rich in two of the most basic elements needed for healthy digestion, water and fiber. Cucumber also contains potassium which regulated blood pressure.

PROTECT YOUR BRAIN

Cucumber rich in nutritional elements. Cucumbers contain an anti-inflammatory flavonol called fisetin. Studies suggests that it plays an important role in brain health. Cucumber helps in Alzheimer's disease. It improves your memory and protecting your nerve cells from age-related decline, fisetin has been found to prevent progressive memory and learning impairments in mice with Alzheimer's disease.

ANTIOXIDANTS PROPERTIES

Cucumber is rich in nutritions and contains numerous antioxidants, including the well-known vitamin C and beta-carotene. They also contain antioxidant flavonoids, such as quercetin, apigenin, luteolin, and kaempferol, which provide additional benefits.

Quercetin is an antioxidant that many believe prevents histamine release (As part of an immune response to foreign pathogens,histamine is produced by basophils and by mast cells found in nearby connective tissues), making quercetin-rich foods "natural antihistamines." Kaempferol, meanwhile, may help fight cancer and lower your risk of chronic diseases including heart disease.

FRESHEN YOUR BREATH

You can place a cucumber slice on the roof of your mouth which may help to rid your mouth of odor-causing bacteria. According to the principles of Ayurveda, eating cucumbers may also help to release excess heat in your stomach, which is said to be a primary cause of bad breath.

STRESS MANAGEMENT

Cucumbers contain multiple B vitamins, including vitamin B1, vitamin B5, and vitamin B7 (biotin). B vitamins are known to help ease feelings of anxiety and buffer some of the damaging effects of stress.

HELPS YOUR DIGESTIVE SYSTEM

Cucumbers are rich in two of the most basic elements needed for healthy digestion, water and fiber. Adding cucumbers to your juice or salad can help you meet the ideal of amount of fiber your body needs 50 grams per 1,000 calories consumed. If you struggle with acid reflux, you should know that drinking water can help suppress acute symptoms of acid reflux by temporarily raising stomach pH, it's possible that water-rich cucumbers may have a similar effect.

MAINTAIN YOUR WEIGHT

Cucumbers are very low in calories, yet they make a filling snack (one cup of sliced cucumber contains just 16 calories). The soluble fiber in cucumbers dissolves into a gel-like texture in your gut, helping to slow down your digestion. This helps you to feel full longer and is one reason why fiber-rich foods may help with weight control.

SUPPORT YOUR HEART HEALTH

Cucumbers contain potassium and low calorie, which is associated with lower blood pressure levels. A proper balance of potassium both inside and outside your cells is crucial for your body to function properly. In general, eating cucumber helps to protect your heart from cardiovascular diseases.


Cucumber has potential antidiabetic, lipid lowering and antioxidant activity. Cucumber has a cleansing action within the body by removing accumulated pockets of old waste materials and chemical toxins. Fresh fruit juice is used for nourishing the skin. It gives a soothing effect against skin irritations and reduces swelling. Cucumber also has the power to relax and alleviate the sunburn's pain. The fruit is refrigerant, haemostatic, tonic and useful in hyperdipsia, thermoplegia etc. The seeds also have a cooling effect on the body and they are used to prevent constipation.

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Best Helpful Tips To Eat Well Always For A healthy Lifestyle

image source: pxhere

Healthy eating is must for a healthy life. It include seasonal foods with full of nutritions. Your body needs regular dose of vitamins, antioxidants and other nutritions to keep your immune system boosted. A healthy eating plan avoid unnecessary fats and makes you feel good always.

Your hectic lifestyle makes it difficult for you to make lifestyle changes regarding food. There are numerous benefits of eating well like healthy immune system, weight lose, prevention from diseases and many more. It is wise change your eating habits to a good eating habits.

Here are the best helpful tips to get a healthy lifestyle.

1. Never Skip Breakfast

It is a bad idea to skip breakfast for your weight lose plan. Yes, it let you eat less calories but your metabolism may become slow.

Eat breakfast which include protein and low fat like eggs, Oats. It will helps to boost metabolism and you can maintain your healthy weight.

2. Eat Less And Regularly

Eating small at regular interval keeps your blood sugar level in control. Food has its own GI (glycemic index) value, It shows how the particular food affects your blood sugar level.

Try to control your cravings for sweets or high GI index food.

Eating after every 3 hours is good and increases your fat burning process.

3. Power Up Your Snacks

Protein is an essential building block. Include protein in your snacks, it helps to maintain your energy level. High protein snacks slowly releases energy while digested and give peace for your food craving.

High protein food like nuts or seeds are best for your snacks and helps to boost your metabolism.

4. Eat Homemade Food

Food prepared in your kitchen have fresh ingredients. You can control the quantity of sugar, salt, oil etc as per your taste. This is also healthy. 

While packaged food contains high level of sugar, salt and fat. This is not suitable for your health. 

Try to eat food which is prepared at your home to eliminate your food cravings.

5. Focus On Calorie You Eat

It is worth noticeable that calories intake with sugar or salt is not equal to the calorie intake with fruits or vegetables.

Try to focus on which calorie your are eating. Eat healthy with vegetables, fruits, nuts. It boosted your immune system and helps to control your food craving.

6. Adapt A Balanced Diet

A balanced diet include Fruits, Vegetables, Carbohydrates, Protein, dairy and good fat. Include more fresh fruits and vegetables in your diet. 

There are different food groups you should eat regularly. Eating only one food group may not help you to achieve your health goal. It can give some health issues. Eat something from every food group to get a healthy dose regularly.

7. Have A Rainbow Diet

Rainbow has different colors in it. Similarly, there are different varieties of fruit and vegetable which are full of nutrients. 

Eat plenty of fruits and vegetables to get the most of the essential nutrients. Every color of fruits and vegetables have a very unique set of nutritional elements.

Avoid the packaged or stored food and eat these different colored fresh fruits and vegetables in your every meal daily. It will boost your metabolism and immune system. 

Healthy eating is good for a healthy lifestyle. Seasonal fruits and vegetables are the good source of nutritions like antioxidants. You should avoid biscuits, carbonated drinks, sugar etc unhealthy things from your kitchen. 

Eat a healthy breakfast, eat less but regularly, eat healthy snacks only, prepare your own food, keep an eye on your calorie intake and adapt a balanced rainbow diet to get a healthy lifestyle.

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Resoucres:
1. https://www.webmd.com/diet/a-z/3-hour-diet
2. google

5 Best Eating Habits To Get You A Healthy Life Style

Healthy eating habit is good for your overall health. Seasonal and domestically grown foods are the best option to get more nutritions in your diet. 

Every one deserves a good and healthy lifestyle. If you are eating food just only for weight loss then you should think again. 

If your goal is just to reduce your belly and for this you are doing dieting, eating only selected food then you are making mistake. The mistake is not to enjoy your food!

Here are the 5 best eating habits you can adapt to get a healthy life style.

1. EAT MORE GOOD FAT

To get weight lose you first cut fat but it is not always the healthiest way. Actually it is an important source of energy.

Fats are of 2 types, monounsaturated and polyunsaturated. Monounsaturated fat considered to be the healthiest fat. Avocado, walnuts, Olives,  almonds and salmon fish are the examples of monounsaturated fats. These nutrition rich foods gives you a good dose of monounsaturated fat and prevent diseases to catch you.

In a more healthier way, you should include beneficial fat in your diet. Expert nutritionist advises that you should not fear eating fat. Fats are not to avoid.

Polyunsaturated fats are also not completely harmful. Like Omega 6s, they are not harmful for your health but not much beneficial like omega 3.

2. SAY NO TO DIETING 

Dieting is not a solution for your overweight. Eating should be good for your body and your mind should accept this. You should listen what your mind says about the food you are eating. Eat slowly and enjoy the meal. Notice the taste of the food. 

You should not focus on the weight lose, just make a relationship with your food. Your body needs good food so stop craving eating, understand your food requirement and improve your eating habits.

Give yourself permission to eat what you want and make sure you enjoy it, without feeling guilty. The food loses its power over you. So you eat less and crave that particular food less often.

3. TRY TO BECOME VEGETARIAN

It does not mean to become pure vegetarian, it's up yo you. Actually it means to eating less animal protein. health benefits are huge when we grow foods to eat. 

Plant based foods are fiber rich which helps to regulate blood sugar level and keeps you fill. It also healthy for your gut.

Vegetarian meals helps to get varieties of minerals, vitamins, antioxidants and other nutritional elements. This kind of meal boost your immune system.

Eating more plant protein helps detoxification of your body in a gentle way.

Being vegetarian also helps to remain in shape. You can easily drop some extra weight.

4. EAT SEASONAL FOOD

You eat a lots of fruit and vegetables throughout the year. When you diet, you eat selected foods daily and regularly. But do you think it is correct to force yourself to eat something specific?

You should enjoy your meal, fruit and vegetables. Actually variety of foods spice up your daily life. The benefit of eating variety of food helps to get more nutritions you need.

Eating seasonal fruits and vegetable are the best options to get varieties of nutritions. They are locally produced and easily available. Seasonal food are fresh and rich of vitamins and antioxidants while stored food have less vitamins and antioxidants content. 

The nutritions like vitamins, minerals etc rapidly decreases when stored for a longer period of time. Eating seasonal food also makes you interested in different foods throughout the year.   

5. CONTROL RISK OF DIABETES

Now a days, more people are being caught by diabetes risk although the awareness among people  is increased. People opts sugar free food and drinks in order to remove excess weight. The health risk from artificial sweeteners is also increasing.

Sugar is of course bad for your health. It actually increases your weight and risk of obesity. Obesity can result in cardiovascular diseases and diabetes.

There are some alternatives of artificial sweeteners like coconut sugar. Coconut sugar can be used like traditional sugar and has probiotic property. This probiotic add beneficial bacteria to your stomach and removes bad bacteria. It also include minerals, vitamins and antioxidants which are good for your health.

Do exercises regularly, control your sugar intake and eat good food to prevent risk of diabetes.

 

Best Tips For A Healthy Diet And Nutrition For Women

A healthy diet and good eating habits gives you energy, supports your mood, maintains your weight, and keeps you looking your best. It can also be a huge support through the different stages in life. Healthy food can help reduce PMS (premenstrual syndrome), boost fertility, combat stress, make pregnancy and nursing easier, and ease symptoms of menopause. Whatever your age, committing to a healthy diet will help you look and feel your best so that you stay on top of your commitments and enjoy life.

"Demographic Health Survey of India to unmask intra-urban nutrition disparities in women. Maternal thinness and moderate/severe anaemia among women of the poorest urban quartile was 38.5% and 20% respectively and 1.5-1.8 times higher than the rest of urban population."

You need good nutrition daily which starts with the basics, a well-rounded diet consisting of whole grains, fresh fruits and vegetables, healthy fats, and lean sources of protein. These kinds of foods provide women with plenty of energy, the means for lifelong weight control, and the key ingredients for looking and feeling great at any age.

Here are the best tips for women to have more nutritions.

CHOOSE GOOD FOOD 

• To get a healthy diet, focus on whole, plant-based foods. 

• Fill most of your plate with fruits and leafy green vegetables. 

• Also include a variety of whole grains, beans, and other legumes to give you filling fiber and keep you going throughout the day. 

• Try to find minimally processed or locally grown foods whenever possible. Locally grown foods are better than cold storage foods.
• Drink plenty of water. It will hydrate your body and reduce dullness of skin.

CALCIUM RICH DIET

• Weakness in bones is a common problem among men and women. But women are at a greater risk than men of developing osteoporosis, so it’s important to get plenty of calcium to boost your bone health.

• It is worth to notice that dairy products are high in calcium but their animal fat and protein can accelerate bone loss. So also consider plant-based sources of calcium like beans, broccoli, kale, Brussels sprouts, and collard greens.

INCREASE IRON INTAKE

• Researches suggests that many women don’t get enough iron in their diet. On top of that, women lose a lot of this important mineral during menstruation. 

• Boost your iron intake by eating iron-rich foods such as lean red meat, dark poultry, lentils, spinach, almonds, and iron-fortified cereals.

AVOID ALCOHOL & CAFFEINE

• Alcohol intake regularly can cause osteoporosis. Women who have more than two alcoholic drinks a day are at higher risk of osteoporosis. 

• Increased caffeine consumption can affect the hormone levels and also increases the loss of calcium. Both alcohol and caffeine can also worsen PMS (premenstrual syndrome) and menopause symptoms and adversely affect fertility. 

• Try to limit alcohol consumption to one drink a day and caffeine to one cup a day.

REDUCE ADDED SUGAR

• Added sugar is also called as artificial sugar. Added sugars which are not found naturally in foods contribute zero nutrients but lots of calories to your diet. 

• Naturally occurring sugars are found in products containing milk (lactose) and fruit (fructose), while added sugars can be hidden in the ingredients list as agave nectar, cane crystals, corn sweetener, crystalline fructose, dextrose, evaporated cane juice, high-fructose corn syrup, invert sugar, maltose, malt syrup, and more.

• Reduce the added sugar intake and take a healthy diet with natural sugar content.

DON'T SKIP BREAKFAST

• A healthy breakfast is a key to kick start your metabolism. 

• Studies show that people who eat breakfast tend to weigh less than those who skip it. A solid breakfast provides energy for the day.

• Include beans sprout, eggs, oats and other low calorie high protein diet in your breakfast.

EAT REGULARLY

• Going too long between meals can make you feel irritable and tired, so aim to eat something at least every three to four hours. 

• Have nice healthy breakfast in the morning then eat some snacks before lunch and at evening. Small meals at regular interval keeps you full and energetic. 

AVOID JUNK FOOD

• Junk food or fast food can only increase your waist size. These foods are responsible for many diseases related with cardio and stomach. The ups and downs that come with eating sugary snacks and simple carbohydrates cause extreme swings in energy level and mood.

• You should cut down junk food from your eating. Adapt a good eating habit and eat fresh fruits & vegetables.

EAT HEALTHY FATS

• Good Fats (polyunsaturated & monounsaturated) contribute to your health and vitality, support your mood, help you maintain a healthy weight and improve the look of your hair, skin, and nails.

• Monounsaturated fats are found in plant oils like canola oil, peanut oil, and olive oil, as well as avocados, nuts (like almonds, hazelnuts, and pecans), and seeds (such as pumpkin, sesame).

• Polyunsaturated fats include Omega-3 and Omega-6 fatty acids, found in fatty fish such as salmon, herring, mackerel, anchovies, and sardines. Other sources include unheated sunflower, corn, soybean, flax-seed oils, and walnuts.

Malnutrition among women is a common problem around the world. Deficiencies of essential nutritions like vitamins, iodine, iron etc affects women health greatly through entire Life cycle. This post addresses the way and eating habit for a women to counter their health problems. 
I hope you like this blog post. Please encourage me from your comments.

Resources:-
1. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3905648/
2. Free image source: https://www.pexels.com/photo/spinach-chicken-pomegranate-salad-5938/