Health and fitness play an important role in our life. After all, who love doctors and medicines? Nobody, right. So, we all want to stay healthy even though we don’t have time for that. We have to spend 9 hours or maybe more with our work, to finish our allotted tasks. And of course, it’s weekend we want to rest, who will get up early morning at weekends? And then party time, we should enjoy. Right?This is the average schedule of our life. We need time for work, job, family, functions and holidays. But we don’t have time for our health. Or maybe we have, we don’t know. Let’s see today, how with small changes in our lifestyle, we can achieve a healthy body. We don’t need a gym, a trainer or any Zumba classes to start working on ourselves.

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Dedication‍

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The first thing we all need is Dedication. Take out your body measurements, give yourself small targets, make a dedicated plan and stuck to that and see the results finally. Make a plan for your workout, make a plan for your diet and follow them till the end date. Give yourself at least 15 days targets and follow your plans and then observe the changes after 15 days. Trust me you will be glad and will feel more dedicated once you achieve your target.

Nutrition

70% of our fitness comes from our kitchen. So, start adding a few nutrition in your food. Prepare an average diet chart of yours with the same calories as you are having right now, but get those calories from healthy food rather than your previous junk or oily meal. Try to eat more salad with lunch, prepare a plan of 6 meals per day. Have something healthy between breakfast and lunch and dinner. Keep your desk full of nuts, fruits, banana chips, salads, green tea. Have proper breakfast, maintain the portion of your meal. Have morning snacks, so that you will feel less hungry during lunch. Try to have moderate lunch and after lunch consume more fat rather than carbs till dinner. In the evening you can have any good healthy shake that won’t let you feel hungry till dinner and you won’t go for junk snacks. Add a glass of milk in dinner. Women need to consume more calcium, so you can have it in the morning and night both.You should saute your vegetables in 1 tablespoon of cooking oil, instead of cooking them into a lot of oil. Cooking vegetables into a lot of oil and mixing with a lot of spices reduce the nutrient value of any food. Take a cup of curd with your lunch as curd is a prebiotic and helps indigestion. Drink warm water after half an hour of your meal. It will help to reduce your belly fat.

Workout

You can start your workout with some aerobic activities at home or at park. make a plan for not more then 30 minutes and slowly extend it till 1 hour in few weeks. Do some walk or running for 15–20 minutes. Add some jumping exercises, some push ups, squats (really needed for ladies), lunges or you can do some yoga also in the morning and always end up your workout with cool down and stretching. All these exercises will work on your Heart, Blood flow, Brain and Endurance. And also don’t forget to have your pre-workout and post-workout meal that will keep you available and energetic for your current and next day workout.

Be on time

You can start your workout with some aerobic activities at home or park. make a plan for not more than 30 minutes and slowly extend it to 1 hour in a few weeks. Do some walk or running for 15–20 minutes. Add some jumping exercises, some push-ups, squats (really needed for ladies), lunges or you can do some yoga also in the morning and always end up your workout with a cool down and stretching. All these exercises will work on your Heart, Blood flow, Brain and Endurance. And also don’t forget to have your pre-workout and post-workout meal that will keep you available and energetic for your current and next day workout.

Keep your body hydrated

Keep your bottle always full of water on your desk. You can keep more than one bottle also. Try to consume more water at least 3 liters a day. This will keep your body hydrated. Water removes extra toxic from our body which is very helpful for us to stay healthy. Our body is 75% water. We need water for every organ in our body. So, drink a lot of water and try to have vegetables and fruits in your meal that contains more water. These were the few things you can change in your lifestyle and you can step forward for your own fitness. Here are the few things to do and to avoid :1. Consume more good fat and avoid carbs 2. Drink water avoid soft drinks and alcohol 3. Sleep well and avoid using the phone at night at the time of sleeping. 4. Walk from one cubical to another avoid sitting all the time. 5. Do some neck exercises after every 2 hours at your desk avoid bending your neck all time, try to keep your spinal cord straight while sitting on a chair. 6. And most importantly, stay happy 🙂  Trust me, you can stay healthy even in your working hours. Good luck!

Thank You!

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