People who want to walk on the path of health and fitness generally start by making a plan. That plan mostly involves big changes and shifts in their lifestyle, diet and exercise. These drastic changes sometimes backfires especially if one is trying to tackle all of them all at once. These changes seem unrealistic and one is unable to fit them in their schedule which ultimately leads to giving up the intended plan.
We all are bombarded with all kinds of advice whenever it comes to losing weight, preventing diseases or simply leading a healthy lifestyle. Here is where one should contemplate and make decisions for incorporating small changes in daily life which doesn’t disturb the schedule so much that one feels burdened by it. There is more power in making small & simple changes on a daily basis than trying all big things at once and then failing. Health and Fitness is a journey and not a fixed destination, which starts by simple changes that you do in your daily life which eventually makes a lifestyle!
Here are some suggestions for Simple yet effective daily Changes which one can easily incorporate and benefit out of them:-
- Chew your food well & don’t multitask while having meals
When it comes to having food, one must make sure that his total attention is on having food only. Avoid using phones, watching television or having a conversation with someone and simultaneously eating. Try to sit down with cross legs (if possible) and then eat food with focus on chewing it well (at least 25-32 times).
- Use the Stairs instead of escalators whenever possible
Starting your workout with such a simple change like this pays you for a long way. This has a great impact on your lethargic body which is sitting in front of the computer for long hours, helping you boost your energy also.
- Put off the “White Poisons”
A simple and small change in your kitchen can help you and your family stay away from high sugar & blood pressure by swapping the white sugar and salt with some healthier alternatives like organic jaggery and rock salt. This way one doesn’t even compromise on the taste.
- Replace normal tea/ coffee with a healthier Green Tea
Let’s be honest here, Tea & Coffee are addictions! They aren’t even good for health in any way as they lead to acidity, bloating, weight gain and suppress appetite. One can simply replace these by Green Tea, Kombucha tea as they are a powerhouse of antioxidants. Fermented tea is great for gut health as they allow the good bacteria to flourish.
- Make Water your all time Partner
This change when slowly introduced in your lifestyle proves to be very beneficial as having water by your side always makes you hydrated, energetic, resistant to having tea/ coffee/ sodas, and even water helps you to suside false hunger pangs which are actually signs of dehydration.
- Replace refined cooking oils with Cold pressed Oils
Refined oils when used over a period of time can cause diseases like Diabetes, hypertension, cardiovascular diseases, cancer etc. Cold pressed sesame oil, rice bran oil, olive oil provide essential healthy fats to the body and fights inflammation as they contain potent antioxidants.
- Make your plate colourful
For optimum nutrition, start by slowly introducing daily all coloured fruits & vegetables in your plate. Make sure to include 1 bowl of raw salad in your lunch & dinner. This will load you up with good fiber, vitamins, minerals which will help you stay in shape.
- Start slowly and include good quality Proteins
Incorporate good biological value proteins at least in two major meals of the day as they help in muscle building and providing satiety to you. Adding Eggs, chicken, fish, tofu, soy, paneer, milk and its products, legumes and lentils are some easy ways.
- Replace refined flour & grains with Whole Grains
Refined flour and its products are associated with health issues like obesity, diabetes, cardiovascular problems, cancer etc. Replacing them with whole grains like oats, barley, quinoa is a good lifestyle change. Similarly, replace white rice with brown rice.
- Start by just 10-15 minutes of your favourite form of workout
If playing any outdoor game makes you happy then go for it. If swimming, dance, yoga or just simply walking & running makes you energetic then slowly make a habit of doing that each day starting with just 10-15 minutes.
Creating a healthy lifestyle is possible only by means of choosing small & simple daily changes which last a lifetime and bring health & happiness for you and your loved ones.