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The key to a healthy diet is to consume the right amount of calories and then burn those calories through regular exercise. On average, 2,500 calories per day are recommended for men and 2,000 calories a day for women. Eating more than the recommended portion can lead to weight gain and a host of health issues such as diabetes, heart disease, obesity, etc. among others.
- Maximize your nutrient intake: Fresh vegetables and fruits are loaded with fiber and nutrients that the human body craves. Ideally, you must eat 5 portions of veggies and fruits throughout the day to maintain a healthy weight and decrease the risk of developing chronic diseases.
- Stay hydrated: It’s important to drink at least 6 to 8 glasses of water every day. Healthy beverages such as green tea, lemon tea, coconut water, etc. keep the body energized and replenished without increasing the calorie intake. According to a recent study, people who don’t stay hydrated properly are more likely to be obese and have a higher body mass index (BMI).
- Don’t skip breakfast: Numerous studies have revealed that people who don’t eat a proper breakfast tend to gain weight. It is important to kick-start your day with a hearty and healthy high-fiber, low-fat breakfast which includes fresh fruits or juice, high-fiber cereal, yogurt, eggs, etc.
- Avoid refined carbohydrates: Low-fiber foods such as white flour, bread, pasta, etc. contain fewer nutrients and are digested quickly, leading to overeating. Instead, opt for complex carbohydrates like oats, quinoa, and barley that will keep you fuller for longer.
- Reduce salt and sugar intake: Added sugar, especially in aerated drinks is a major reason for unhealthy weight gain and several health problems.
- Eat nuts and berries: Snacking on unhealthy foods can lead to weight gain. Instead, choose a variety of mixed nuts and fresh berries to satiate your hunger pangs without harming your health. Despite being high in fat, nuts are a rich source of magnesium, vitamin E, fiber, and several other nutrients.
- Consume probiotics and fiber: Including probiotics in your diet is a good way to improve gut health and keep stomach ailments at bay. As fiber functions as fuel for the good bacteria in the gut, it is important for maintaining your overall health.
- Get enough protein: Increasing protein intake in the morning can improve appetite control throughout the day. It boosts the metabolism significantly and lowers blood sugar and blood pressure levels.
- Keep it raw: Overcooking vegetables or meat can lead to the formation of harmful compounds and destroy essential nutrients. Boil or lightly sauté the veggies and avoid processes like deep frying.
- Exercise regularly: A healthy lifestyle is incomplete without regular exercise. Practicing aerobics or yoga is one of the best things you can do to improve your overall physical and mental health. It helps in reducing belly fat and facilitates the process of digestion, keeping your body fit and smart!
