Losing weight is one thing. Staying healthy while you do so is another. Follow these simple tips to stay fit while losing those unwanted kilos.
Eat oily fish weekly : Oily fish supply omega-3 fats, which help to keep your heart healthy, your joints supple and your brain in shape. Its calorie count is higher than the white fish but you should still have at least one portion a week, for omega-3 fatty acids are important for the body and need to be sourced from everyday diet. They’re also effective in dealing with disorders like high blood pressure and diabetes.
Have dairy products : Calcium-rich dairy foods boost your bones and also help you stay slim, possibly by influencing the way fat cells work. Go for low-cal choices like skimmed milk and low-fat yogurt. A good bone density ensures you are protected against osteoporosis in the future. Having enough calcium and potassium also helps in dealing with hypertension.
Go easy on salt : Having less salt reduces your blood pressure and also means you hold on to less water. In fact, you can drop around two to three pounds of water weight simply by reducing your salt intake by about a third – from 9 gm to 6 gm.
Grab some nuts : They may be high in calories but they’re packed with the essential fats needed for healthy skin and hormones. And a moderate-fat diet is easier to stick to than a low-fat one. Research has shown that nuts lower the bad cholesterol levels in the body which ultimately benefits the heart. And because they are packed with nutrition, they are very filling and make the perfect between meal snack.
Go for colour : Differently coloured fruit and veggies contain different vitamins, minerals and disease-fighting antioxidants. Try to choose the widest range of colours possible for the maximum possible protection.
Eat more fibre : Aim to make at least 50 per cent of your grain foods high-fibre. Fibre-rich foods are higher in iron, zinc and other minerals, and bulkier, so they fill you up more.
Don’t skip breakfast : This helps one stay slim and have better vitamin and mineral intakes than those who skip it.
Limit alcohol : Beyond 40, a moderate daily intake of alcohol is good for the heart. But too much alcohol intake is linked with breast cancer, brittle bones and premature skin ageing. So, keep those happy hours in check!
6 months ago