Healthy Eating Rules: What a fantastic notion, eat and be fit simultaneously!!!
The biggest myth that has been floating around for many years is that weight loss is equal to calorie deficit via diet and workout. Gradual changes in your lifestyle and diet will not only help you lose weight but also help to achieve your goal of fitness and health.
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Eating moderate foods in small portions without eliminating anything can be considered the key to eating right.
There are no certain laws or recommendations to be followed just focus on eating the healthiest and nutrient dense foods you can lay your hands on. However, some simple rules can be followed for healthy eating.
1. Eat Regularly.
Eating regularly and moderately should be your most important focus here. Do not let your metabolism rate drop to a level where your body starts piling on more fat. When your body is full, you will have lesser hunger pangs and you will not crave for empty calories.
2. Home cooked food will never make you fat.
Eat to your heart’s content if you are eating food cooked at home using unprocessed and fresh ingredients.Keeping a check on your portions and flavors is easy at home. You are less likely to stuff yourself with unnecessary calories with persistence and determination.
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3. Include a variety of colored natural foods in your diet.
Try and include fruits and vegetables in your daily diet. Unprocessed food will not only increase your energy level but also improve the immunity of your body. Experiment with different recipes and spices to add variety to your palette.
4. Use seasonings and spices in moderation.
Salt or other spices added in the food undoubtedly enhance the taste but are not are good for you if used excessively. Slowly and gradually try and reduce a number of seasonings in the food and relish the natural flavors around you.
5. Have plenty of water throughout the day.
Having liquids especially water not only cleanses your system but also improves your digestion. Beverages like tea or coffee, alcohol based liquids can also be consumed but with moderation and balance. Its a part of daily health.
6. Surround yourself with people you love.
Cooking for the people you love and eating with them makes you think less about food and more about enjoying their company. Total abstinence from anything rarely works so try and experiment will all varieties available making them as healthy as you can. and always keep toxic people away.
7. Eat as much real food possible
This is the basic, healthy food rule. You are eating everything that’s not packed in a box. You reduce foods that are processed. Focus on real, unprocessed foods, which include fruits, vegetables, meat, fish, poultry, and eggs.
In other words, while shopping for your groceries avoids buying items that are already cooked or altered in any way. Choose brown rice over white rice and all grains over refined ones.
Cutting back on processed or semi-processed food can help you in stay fit and healthy. However, this doesn’t mean that you should completely stop consuming such foods. For example, not everyone can prepare their pasta, bread, cookies, etc. So, you can buy them. However, the whole idea is to consume them in moderation.
8. Don’t stuff your body with toxic things
Tobacco, alcohol, abusive drugs and other toxic substances will eliminate any attempts at being healthy or eating wholesome foods. The same goes for foods that have the high amount of sucrose or added sugars. So, avoid these toxic substances to stay healthy.
9. Don’t be afraid of salt or healthy fats
Fat doesn’t make you ‘Fat.’ That is what different studies suggest. Eating trans fat is not good for you. However, unsaturated fat, monosaturated fats, Omega fatty acids are healthy for you.
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They run your body, power your neurons and even provide you energy. So, don’t be afraid of it. Similarly, don’t be afraid of eating salt. However, make sure that you don’t consume it like a mad-man.
10. Choose right foods when eating outside
Even when you are planning to dine out, find restaurants that use completely unprocessed foods for creating their food items. If that seems difficult, then choose food items like salads or proteins that don’t have fatty dressings. You can even eat pasta, provided that it is not fried, and the sauce isn’t full of salt.
11. Check for calories in beverages too
Did you know that wine, beer and another alcoholic, non-alcoholic beverages are full of calories? A bottle of soda can set you beyond your calorie goal by 500 calories. So, keep a check on these calories. Also, drink wholesome beverages, like water or lemonade and juice.
12. Start your day with breakfast
Having nutritious breakfast for kids kick starts your metabolism and keeps you active all day long. It is an excellent way to start your day.
13. Listen to hunger calls
Your body is like a tank, which is fueled by food. Therefore, eat only when your body needs that fuel and stop once the reservoir is filled. Over or under eating can cause negative consequences for the functioning of your body.
So importantly, don’t ever skip meals, as doing so puts your body into a metabolic double-whammy i.e. firstly it slows down your metabolism and puts you into a starving mode. This, in turn, pushes you to overdo it and make poorer choices. Also, eat little slowly. This will let you know precisely when you have eaten enough.
14. Snacking is not bad as healthy eating
Every 4-5 hours between meals, it is completely healthy to grab a bite. It replenishes your lost energy and stops you from overeating at your next meal. However, it is important to note that you should try to consume healthier food items for snacks too. Remember, Healthy food rules your mind and body.
15. Avoid stress
Stress is the perfect recipe for a health disaster. Excess stress disrupts healthy eating habits, as it increases cortisol levels in your body causing harmful effects on your metabolism.
As a result, your cravings for unhealthy food items increases, and you overeat. Long-term stress can even cause physical illnesses, which can deter you from the path of healthy eating. Gradual changes are easy to make and maintain so adapt this as a whole lifestyle change and enjoy the whole process in a healthy way.
Do not think of eliminating any food from your diet, anything taken in the right moderation will work wonders. Choose foods wisely to provide a variety that is vital for good health and living.
All these things just keep you conscious of what you eat and what is good for your health. Nobody can decide for you as every person is its own individual and when it comes to your own health who else can take decisions better than you. Know your body and its requirements and make changes accordingly.
You will need to tailor your diet according to your work schedule as well as keeping your weight, health issues, etc. in consideration. The above-mentioned rules will allow you to have a whole array of foods and yet you will easily pave your way into health and fitness.
I am a very inquisitive person and would love to hear from people reading this article. Hope my recommendations help you in some way. All types of comments or reviews are most welcome.
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