Observe these for life and you'll never go wrong!
When the time comes you'll see hundreds of thousands in unrealized savings when
you go on medical visits to cousins and relatives hospitalized for heart
attacks, diabetes, liver disease, lung cancer etc... you know the usual staple
of preventable illnesses; and hear them complain about the murderous medical
As mentioned before, if you are
not obese then although there is no need for a diet plan, one should observe
that health is a resonance of your diet, overall well being and fitness. In
keeping with this, the below guidelines serve to help maintain those of you who
have reached your ideal weight while setting the tone for the more fortunate to
switch to a more healthy lifestyle.
1. Stop all fast foods
With the exception of Subway Sandwiches,
Oliver's Sandwiches, Super Sandwiches and the like, most fast food outlets serve
food that is very bad for health. Burger joints are the worst of the lot, they
use fattening sauces, fried meat and encourage greater consumption by penalizing
customers who choose to take smaller sized servings (notice how a'la carte costs
you more or that the price difference between a small, regular and large meal is
so little?). These definitely go on the blacklist of eateries. With so many new
brands and versions coming up remember that in the end wise selection is what
matters most. If you can't avoid having a meal at one because of work of friends
on a day other than your treat day, be selective. For example, if you are going
to one of the popular pizza outlets, skip the pizzas, pastas and main course
offerings instead go for a salad and garlic bread.
2. Stop all carbonated drinks
With the exception of Ginger beer, isotonic
drinks and green tea most other canned drinks are heavily sweetened with several
table spoons of sugar. All the popular colas and soft drinks must be given up.
Drink only if there is nothing else available and you are sure you will die or
thirst sometime soon!
3. Stop drinking
If you are a regular well then this one is
going to be hard on you but it's necessary because most alcoholic drinks are
high in calories. Hence the term "beer belly".
4. Stop snacking
Instead of 3 big meals split your food intake
into 6 small to light meals instead. This ensures the body gets enough energy
when it is needed rather than too much at a go which results in storage and
which then causes hunger pangs that encourage snacking which will lead to even
more weight gain.
5. Enjoy complex carbohydrates
Vegetables, fruits, Cereals, Brown bread and
rice all constitute complex carbohydrates which are much more difficult for the
body to breakdown than all white foods like white bread, white rice and pastas
and noodles. Thus the body uses more energy breaking down these and has less
available for use or for storage.
6) Avoid red meat and restrict overall meat
Be sure to have one or two days in the week for
detoxification, where you live on fruits, vegetables, milk and water with just
one proper meal in the day. This is to cleanse your system and particularly your
stomach. Try not to take meat more than five times a week and even then avoid
all red meat like lamb. Preferred meats are tuna, salmon, chicken breast or rib
and the best of all - turkey breast.
7. Drink 2-3 liters of water daily
As aforementioned you should ideally drink min
10 glasses to detoxify and cleanse the body and to fill you up so that you are
not tempted to eat that much.
8. Exercise daily
Depending on your condition moderate to
intensive exercise is necessary at least 5 times a week. Ideally one should rest
on their treat day if they are following the diet outlines, those who are not
can select any one day. Exercise everyday with one day's entire session devoted
to cardio and the use of the sauna. The remaining 5 days should contain a mix of
cardio and weight training.
9. Get sufficient sleep
Lack of sufficient sleep leads to lethargy and
exhaustion. This will impact your exercise routine negatively and may also lead
to craving for food especially foods higher in sugar.
10. Avoid eating out
The best strategy to maintenance is to eat at
home as often as possible because as you prepare a meal only for yourself and a
few others it is certainly cleaner than restaurants and stalls where food is
prepared in mass. Also it is hard to find food that is not laced with oils,
creams, sauces, spices etc.
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