World Health Day: World Health Day will be celebrated across the country on 7th April and the true basic mantra of our life is to be healthy. Only when you remain healthy will your life be happy. Any person remains healthy not only by building his body, good fitness is considered when he is healthy both physically and mentally. Such people can achieve continuous success in life, because they carry a positive attitude, hence it is very important to remain healthy. Let us know that Fitness expert Yash Birla What tips has he given to stay healthy…
This fitness advice will help you go from a beginner to an expert.
eat healthy food
According to fitness expert Yash Birla, it is important to change your snacking habits, which you can start with watery fruits and vegetables like watermelon and cucumber. Always consume healthy snacks that will keep you satisfied so that you do not overeat your meals. Apart from this, choose the right ratio of your healthy proteins and carbohydrates. This will make you feel energetic for a long time.
calorie count
In comparison to proteins and carbohydrates, we have to reduce the intake of fat. Fat has double the number of calories. Instead, eat more nutritious, less calorie fruits and vegetables. You should eat such food which quenches your hunger and does not affect your health. Often people eat anything to satisfy hunger, but you should avoid doing so.
carbs
Don’t believe anything that advises you to ‘cut out carbs’, as your body needs all macronutrients to function properly. According to Yash Birla, brown rice, potato, barley, Rajgira and millet are a good option for weight loss.
A workout you enjoy
Choose a workout that you enjoy. If you like running, cycling or dancing, do more of it. To get good results you should just enjoy your training. Yash Birla says, when you love your workout, it really helps you lose weight. Do yoga every day, as yoga also helps in detoxifying your body, reducing stress and bringing more awareness and mindfulness to your daily life.
Combination of weight training and cardio
Burn more calories than you eat. This is when your workout becomes important. A weight training program is essential. Increase the weight as you progress in your training. This will help you burn more calories. Follow a routine that combines cardio and strength training.
mental health
Stress has a significant impact on weight loss. It affects cortisol in your body, which hinders weight loss. You can improve your mental health through yoga, meditation and mindfulness.
sleep and hydration
When you feel hungry, first of all drink a glass of water and if hunger persists then move towards food, because our body sends similar signals to our brain for all these physical needs.
Apart from this, sleeping for 8 hours is the right way. According to Yash Birla, it is important to have proper internal digestion of what we have eaten. Water is required for all functions of your body. Muscles are particularly rich in water and staying hydrated is essential for muscle growth and fat loss. Because when you are dehydrated, your metabolism slows down.
Take care of protein intake
Protein is important for muscle repair and growth. The American College of Sports Medicine and the Academy of Nutrition and Dietetics recommend daily protein intake based on activity level and body weight. Muscle repair may require 1.5 to 2.0 grams of protein per kilogram per day.
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Tags: gym, health, Lifestyle, Mental Health Awareness, World Health Organization
FIRST PUBLISHED: April 6, 2024, 12:17 IST