Hello, busy people. Welcome back to Blog Sirius. Getting bored with routine stuff, don't worry. We are here to provide you with the best and finest content ever. Do you want to be fit? Do you really want to be healthy? Here’s our blog which probably helps you to be fit. Health is wealth is another stream of Blog Sirius which gives you a lot of information about health. The basic definition of fitness is the condition of existing physically fit and healthy. Fitness doesn’t mean that the person to be losing weight. The people who are underweight are also considered as unfit. As compared to obese people the people who are underweighted are few. According to research, the graph of underweight from 1983 to 2019 is gradually decreased. A study figured that 10.8 % of men and 14.9% of women are obese in the world defined by a BMI of over 30. And 8.8%of men and 9.7% of women are underweight of under 18.5.
The problem of underweight is due to the genetic, food habits or any health problems.
Underweight actually means that the people who are below 18.5 of body mass index(BMI) is considered to be underweight. BMI scale estimates only weight and height it doesn’t take muscle mass into account. This underweight is 2-3 times more common in girls and women as compared to men. According to one study, due to underweight, the possibility of early death in men is 140% and 100% in women. Being obese it is a 50% possibility of early death. So it indicates that being underweight is as worse as being obese. Underweight can also weaken your immune system. But it doesn’t mean that all the people who are under underweight are unhealthy. Some people are naturally skinny but they are still healthy.
The problem of underweight can be controlled by some foods and habits.
• All of us know not to take water before taking eats. This can fill your stomach and make hard to take foods.
• Protein – The important nutrient for gaining muscular weight. Take homemade protein smoothies ex: chocolate banana nut shake, vanilla berry shake etc. They contain 400-600
calories. It is mainly present in meat, fish, eggs, dairy products, nuts etc.
• Milk- It consists of proteins, carbs, fats, calcium, vitamins and minerals which are useful to gain weight.
• Rice- so many of us say it is good to reduce rice in our diet and eat plenty of curries. But for the purpose of gaining weight, it is better to eat more rice. Because it consists of more calories and carbs.
• Nuts- One small handful of almonds consists of 7gms of protein and 18gms of healthy fats. Nut butter can be added to snacks, breakfast, smoothies etc.
• Meat- For muscle building, it is one of the best foods. It is one of the good sources of protein and consists of B-vitamins.
• Eat potatoes and starches which consists of carbs and fats. High carbs and high-fat foods take more priority in weight gain.
Make sure to eat at least 3 times a day and add energy-dense snacks.
Currently, the world’s biggest, the health problem is obesity. Many of our lifestyle diseases are occurred due to obesity. Many of us thought that it’s not an easy thing to get rid of obese. So many of us thought that it’s an uphill battle. But it can be solved by being endurance, practising exercises and planning good foods.
For starting a fitness program many people need a new day, new week or new year. But you have to start it on the day you want to be. It can be seen easily when you come to know about Stephanie Laska whose life story is one of the inspirational stories. Stephanie has lost half of her body weight that is 140 pounds. She has first started by making changes in her diet and eating patterns. Then She cut carbs in her diet and increased taking of proteins and non-starchy vegetables. She knew that eating habits are not enough to lose weight and started with routine walking. Within a year, short jogs turned into long jogs. In her first marathon, she won first place. After then, she has run in six marathons. She adds yoga to her regular workout. As we cannot win the 1st place in the marathon but we can try our best to lose weight.
The main problem of ours is laziness. We always postponed even our daily exercises and yoga. And don’t care about what we are eating and what the timings we are following. Some people thought that daily exercise is more than enough for what they are eating. Misguided information also takes the major contributing factor to our fitness and health.
As we many of us imagine that fats are the main reason for getting fat. But healthy fats play a key role in maintaining a healthier lifestyle and even it helps us in losing weight. Professor of cardiovascular disease prevention at the Harvard T.H.chan school of public health said that eating fat doesn’t make you fat. Excess calories that are come from fatty or high carbohydrate foods,
including added sugars, is the reason for getting fat. A calorie is dense as carbs and proteins.
Scientifically, fats stimulate the release of a hormone called cholecystokinin. Due to this hormone,
you are satisfied soon.
In this blog, we recommend some food items for fitness. We shouldn’t talk about diet plans.
Because all of us don’t have enough time to follow plans and also after ending your diet you may again gain weight. So you can replace your food with the following food items. But you have to follow timings to eat that is you can start your breakfast at 7 a.m. and end your dinner at 7 p.m.
As we early said not to take water before meals but for losing weight it is quite opposite because having water reduce the quantity of meal.
• Eggs- It is a low-calorie food which is also a good source for proteins and other nutrients.
Research recommends that eggs boost metabolic activity and increases the feeling of fullness.
• Porridge(oats)- It consists of fibre, vitamins and minerals. Due to the high fiber content, it delivers more energy. They contain a compound to increase nitric oxide which is used to increase blood flow during exercise. Fibre also helps to control blood sugar.
• Tuna- It is low in fat, rich in protein and powerhouse of essential nutrients such as omega-3
fatty acids. It improves the immune system.
• Chickpeas- It is rich in fibre and protein. Fibre helps to feel full for a longer time. Having chickpeas daily in the plan helps in weight loss.
• Whey protein- It is good for immunity and helpful to kill cravings after exercises.
• Sweet potatoes – These are low calorie and high in fibre. It consists of more water than fills the stomach so we feel being stuffed.
• Fruits- Fruits like grape, Apple, berries, stone fruits(plums, cherries, apricots), kiwi fruit,
melons, oranges, bananas, avocados contain low-calorie and high in fiber which makes us feel full and helps to take less food.
• Leafy greens- Low in calories and fat, high in fibre, rich in vitamins and minerals.• Trail mix- It’s a mix of nuts and seeds which is high in fibre. It also contains carbohydrates,
proteins and essential fats which our body cannot produce.
Don’t be picky in taking eats especially in leafy vegetables and fruits it may lead you to be
unfit.
We think, this blog really helps you to be fit. If you have any queries, please comment below. We will definitely get back to you. Post your results in the comment session and inspire others too. If you like the blog then subscribe to our blog for more interesting content. Thank you for reading the blog. Stay tuned.
Comments