Best 15 Ways to Improve Health and Fitness for Busy People
A significant way to utilize your valuable time is to do things that matter such as staying fit and healthy. Day by day, the marathon to stay fit is becoming more and more difficult. So in order to stay fit and healthy, there are some of the points which you can follow:
1. DIET TO FOLLOW
If your main focus is health then you must follow a proper diet. It doesn’t have to include the proper food chart or any consultation with a dietician, just try to eat a balanced diet in a day. The food you eat must be full of nutrients, for example, spinach, cucumber, tomatoes, nuts, etc.
After dieting, the second most important step is exercising. For people with busy schedules, it is a little bit difficult to take time out for exercise. But you can find other ways of exercising in your daily routine, for example, use stairs instead of lifts or elevators, walk nearby places instead of using vehicles or find your own alternative to be a little more active everyday.
3. GET RID OF BAD HABITS
Discard all the bad habits you have which are harmful for your health
If you are a smoker or a drinking person then you will have to avoid it in order to remain fit and healthy. Bad habits not only include smoking or drinking but if you are addicted to sweets, you need to leave or limit yourself towards it. You can find alternative food items in order to stay healthy.
4. REGULAR HEALTH CHECK-UP
It is necessary for individuals, especially for people with busy schedules to have a daily health check-up. Make sure that you will plan a regular visit to your doctor to know about your health condition, as it is rightly said, precaution is better than cure.
5. MAKE A LIST OF SUPERFOODS
In order to uplift your health, you must include some super healthy and tasty food which are good for your health. Some of them are : Spinach, Parsley, Avocado, Green leafy veggies, eggs, Strawberry, Fish, broccoli, Chicken breast, bell pepper, amla, salmon, flaxseed, sweet potato, jackfruit, kiwi, honey, and many more.
6. EAT SLOWLY AND DRINK LOTS OF WATER
Eating slowly does not only help in chewing the food properly but also lets you enjoy the taste. When we eat food at a fast speed, we tend to eat more without realizing the taste. Eating at a slow pace also helps your body to digest the food better. The best way of staying healthy while eating is to drink a glass of water 30 minutes before every meal. It will reduce your appetite, will lead to less eating, and helps in weight loss.
7. REPLACE CARBOHYDRATES WITH PROTEIN
Eating the right food will provide essential nutrients and nourishment to your body. Remember when your body needs food, it wants nutrients not calories. Boiled sprouts, groundnuts, corn, boiled eggs, makhanas, roasted chana, etc. are a good sources of protein.
8. OUTSMART THE MENU
When you are busy, you definitely eat from outside but there are some tricks to control the menu when it comes to being healthy and eating outside.
We like to choose the yummy or most popular thing on the menu when we eat out or order in. While it’s nice to treat yourself from time to time, get the most out of that menu by going for the best and healthy options instead.
Choose at least one item in the starter that would be entirely veggie-based and make sure you focus on lean proteins when it comes to the main course of your meal. Quit the fried food and keep your health and fitness goals on track by ordering wisely, rather than taste.
9. FOCUS ON MAIN COURSE INSTEAD OF SNACKING
We think snacking as a light food but it will lead to excessive eating as the small amount of calories will make a surplus which directly leads to weight gain. In order to keep your health as a priority you shouldn’t rely on unhealthy snacking.
Rather than grabbing a packet of chips, you can pick peanut butter or dry fruits or can make a banana smoothie. it will not only fill your stomach but is also yummy in taste.
10. PREPARATION OF SOUPS
Soups are one of the healthiest foods to be included in your diet if you want to lose weight.
This quick recipe can save your precious time and money. You can buy the readymade packets from any departmental store at a very cheap rate if you are an office person and also store in the refrigerator for a long time.
11. BRING YOUR OWN TIFFIN
It might seem time consuming but it will surely save your efforts in the long run. Bringing your own food will make you don’t binge on fast food or other junk items. Make sure tiffin must include veggies, salads, soups, wraps, etc.
12. MOVE AROUND MORE
If you seriously want to lose weight then you have to walk more. If you sit in your office for long hours then take a short break and start moving around no matter if it is for 5minutes only or can stretch at your desk. Instead of sending mail to your superior, it’s better to walk around their cabin. This absolutely helps in weight loss.
13. STAY HYDRATED
The most important thing we always ignore is to stay hydrated. Drinking water not only makes our skin healthy but also refreshes our mind. Drinking a gallon of water can make your body activate the whole day. When you have a glass of water after waking up, it will help to improve memory and cognitive function as well as boost your energy which will help in getting you ready for work. Also drinking water before having meals will decrease your appetite and reach your weight loss journey.
14. INTERMITTENT FASTING
Don’t confuse this with fasting. Both are different.
Intermediate fasting means you have to eat only 8hours and rest of the 16 hours you have to fast. For instance, if you are having your dinner at 8 pm then you should have your breakfast at 11 am. This will surely help in weight loss without doing any effort.
15. MAXIMISING THE TIME IN CARDIO
Combine cardio with strength training with high intensive training. No need to waste your time running on the treadmill. Using this technique will burn tons of calories and also increase your metabolism rate by 48 hours. This is very effective.
So these are some tips which will definitely help you to improve health and fitness without doing anything extra or spending much effort, time and money.