10 Tips for Maintaining a Healthy Lifestyle and Body Weight

You are what you eat, so make every bite count.

Healthy living starts with the food you eat. Make sure you include a variety of food items:

• Whole grain (brown rice millets, oats, brown rice)

• Proteins (dal paneer eggs, and chicken)

• Fresh fruit and vegetables

• Healthy fats (nuts seeds, seeds and desi ghee when consumed in moderation)

• Beware of junk food, excessive sugar and deep-fried snacks.

Even healthy food choices can cause weight gain if eaten in large quantities. Be aware of:

• Pay attention to signs of hunger

• Use smaller plates

• Do not eat directly from packaged food.

• Mindful eating is a way to avoid overeating.

• Slowly eat and stop eating at the point you're about 80% full.

Movement is medicine.

You don't have to go to an exercise facility to keep fit. Pick activities that you love.

Try to get a minimum of 150 minutes of light exercise each week, including:

• Walking at a fast pace

• Yoga or surya namaskar

• Cycling

• Swimming

• Training for strength (2-3 times/week)

• Active lifestyles boost the metabolism and improve mental health.

• A minimum of 30 minutes of exercise five every day is ideal.

Don't undervalue the power of water.

Water is crucial for almost every bodily function which includes digestion, temperature control, and the elimination of waste. Drinking water can help manage the feeling of hunger since the term "drink" is often misinterpreted as hunger.

Try to drink at minimum 6-8 glasses of water daily However, the amount you need could vary depending on your level of activity and your environment. Pro tip? Keep a water bottle that is reusable to track your consumption. Include a slice of cucumber or lemon to add a refreshing flavour.

Tips:

• A minimum of eight glasses of water each day

• Replace sweet drinks by drinking water or herbal tea

• Take a glass of water prior to meals to avoid overeating.

Good health begins with good sleep.

Sleep plays an important role in weight control as well as overall wellness. Sleep deprivation can affect the hormones that control appetite, resulting in weight growth. You should aim for 7-9 hours of high-quality sleep every night.

There are a few methods to boost your sleeping habits:

• Keep a regular sleep schedule.

• Set up a peaceful bedtime routine such as reading or doing a meditation.

• Limit screen time to an hour before bed to cut down on exposure to blue light.

• Make the effort to improve your sleep then your body and mind will be grateful for what you did.

Be your cool and control stress well.

Stress-related chronic stress can trigger emotional eating as well as an increase in cortisol levels. This is associated with weight increase. The ability to manage stress is essential for maintaining a healthy and balanced lifestyle.

Here are some ways to help manage stress:

• Do the deep breath exercise.

• Try meditation or yoga to relax.

• Take regular breaks during work hours to reset.

By reducing stress by reducing stress, you will be able to improve your physical and mental well-being.

Go fresh, go natural.

Indian diets are often filled with sweets and other snack foods that are fried. Limit:

• Sugary tea/coffee

• Biscuits and packaged juices

• Mithai and desserts

• Read labels to identify hidden sugars in drinks

Utilize natural sweeteners like dates, jaggery or honey in moderation.

Consuming food late can cause digestive problems and can increase fat storage. Eat dinner between 7:30 and 8:00 pm. Choose lighter meals like:

• Salad and soup

• Khichdi

• Moong Dal with Roti

Monitoring your habits helps you stay accountable and make better health decisions.

Tips:

• Utilize journals or apps to keep track of your workouts, meals and intake of water

• Set realistic weekly or monthly goals

• Keep track of your progress frequently to keep you motivated

Slow and steady win the race.

The setting of realistic health and weight targets is vital to ensure long-term achievement. Inadequate expectations can lead to burnout and frustration Therefore, you should focus on smaller, lasting modifications.

For instance:

• Instead of trying to shed 10 pounds over a week try to lose 1 or 2 pounds every week.

• Gradually increase your physical activity instead of trying to work out in a hurry.

• Enjoy your progress on the journey, however small, but keep in mind that consistency is the key.

Bonus Tips for Indians:

• Make use of spices such as ginger, turmeric and cumin to improve digestion and increase metabolism.

• Do not consume too much oil or ghee, even in traditional meals.

• Make sure to eat your food instead of frequent take-outs or meals at restaurants.

Start Your Wellness Journey Today

Making a healthier lifestyle and maintaining a healthy body weight doesn't mean dramatic modifications or quick solutions. It's about making informed healthy, sustainable choices that enhance all aspects of your health.

It doesn't matter if you start with adding a glass of water to your day or commit to mindful eating take note that little actions can lead to huge effects. Be in charge of your health and see how it changes your life.

Frequently Asked Questions (FAQs)

Q1. What is the best Indian diet for weight loss?

A balanced diet that includes sabzi, dal roti and fruits is the best option. Concentrate on portion control and avoid sugary or fried foods.

Q2. Can I lose weight without exercise?

It is possible to lose weight through diet and exercise alone, but combining it with exercise will yield better results and last longer.

Q3. How much water should I drink daily?

8-10 glasses are the ideal. You'll need more if you're active or reside in an area that is hot.

Q4. Is ghee good, or bad to lose weight?

Desi ghee, if consumed in moderate amounts (1-2 teaspoons per day) is great to lose weight. It's a healthy source of fats that aid digestion and boost satisfaction. Beware of overconsumption.

Q5. Is rice bad for weight loss?

White rice is rich in carbohydrates and can slow weight loss when consumed in large amounts. Use brown millet or rice (like bajra and Ragi) or limit the amount of rice consumed to smaller portions at lunchtime.

Q6. What are the best Indian snacks for weight loss?

A healthy snack option is:

• Chai roasted

• Makhana (fox nuts)

• Salad with Sprouts

• Eggs boiled

• Nuts and fruits