Away from home and worried about your diet? Here are some easy guides for staying healthy | Photo Credit: Pixabay
New Delhi: For those of you who are growing accustomed to a healthy diet at home or are particular about the food they consume, travelling or getting back to work can seem daunting. However, staying away from home for extended periods doesn’t mean that you can’t follow a healthy diet. We have put together some tips that will help you stay on track with your fitness goals.
- Eat 3-4 times a day: You’re probably thinking, “eat to stay in shape?” Yes, Our bodies rely on a regular balanced diet. Therefore, eating healthy meals 3-4 times a day consistently could help improve your Body Metabolic Rate (BMR). If an individual is used to eating regularly and then goes for long periods without food, it could burn calories slowly and store more fat. Hence, eating at regular intervals can reduce the chance of this happening. Ideally, you should consume smaller meals about 3-4 hours apart every day.
- Drink water: This cannot be stated enough: Drink plenty of water! It could be helpful for weight loss. Water is calorie-free, unlike other unhealthy beverages. Water helps you burn calories and could suppress your appetite when consumed 30 minutes before you eat. You can even replace sugary beverages with water. Most importantly, it will keep you hydrated all day long.
- Do not skip breakfast: Some people skip breakfast because they are in a hurry, while some skip it to cut down calories. Whatever the reason, skipping breakfast could backfire. If you wait too long and then eat, you could mess with your body’s fullness cues. This can cause you to overeat. Missing breakfast could also make you feel irritable, sluggish, sleepy, etc. However, some breakfast items are far better than others. Oats and muesli are the best choices when it comes to a healthy breakfast. Oatmeal is packed with a type of soluble fibre called beta-glucan that has been linked to lowering cholesterol. Plus, it helps you feel full for a longer time. On the other hand, muesli is another great breakfast option. It’s fibre-rich and could help keep your digestive system healthy. Like oats, muesli is also a great source of vitamins, minerals, antioxidants, etc.
- Do not eat heavy meals at night: In most cases, we often experience hunger pangs at night. The day’s stress can make us want to serve a plate full of rice or a heavy meal to satisfy our craving. However, giving in to these cravings and eating carb-packed food could cause weight gain. So, instead of rice, you can opt for quinoa. It’s a whole grain that is full of protein and high in fibre. The amino acids present in quinoa could help muscle development and boost immunity, among other benefits.
- Avoid drinks high in sugar and salt: Sugar and salt can take a toll on the body. Their effects go beyond diabetes and hypertension. Sugar and salt can affect our skin, speed up ageing and cause a bunch of other problems. However, the good news is that there are plenty of low-sodium options out there. Even when it comes to satisfying your sweet tooth, you can opt for stevia, a plant-based sweetener that is void of calories. It can sweeten foods and beverages without the negative effects of sugar.
- Snack on healthy seeds, trail mix, or sugar-free cookies: None of us is immune to craving a snack. However, whether we’re away from home or not, snacking on unhealthy foods is not an option. So, carry around a healthy snack for when you get those in-between-meal cravings. You have delicious options like trail mix that is full of nutrients. You can also eat seeds like sesame seeds, pumpkin seeds, sunflower seeds, flaxseeds, etc. that are a great source of Omega-3 fats, antioxidants, and other nutrients. And if you want to snack on something more solid, you can go for a guilt-free snack like sugar-free cookies.
- Take a walk after a heavy meal for better digestion: If you’ve had a heavy meal, go for a walk. It could speed up your digestion and help lower the chance of acid reflux or heartburn. Plus, it’s always nice to take a stroll.
- Incorporate nutritional supplements like Curcumin and Amla: If you’re looking to keep your immunity top-notch, you should incorporate curcumin and amla into your diet. Curcumin can manage oxidative and inflammatory conditions. Therefore, it could help reduce exercise-induced muscle soreness or inflammation. Amla is also full of health benefits. It has been linked to aiding digestion, improving skin quality, boosting immunity, and much more. After all, there is a reason these ingredients have been used in Indian homes for centuries.
- Exercise or do yoga: Last but certainly not least is exercise or yoga. A lot of health issues stem from mental stress. Therefore, it’s vital to take a moment during your day to pause from stress and do some light exercises or yoga. It will refresh your mind and help with your fitness goals.
There you have it, nine secrets to staying healthy no matter how far from home you are.
Disclaimer: Tips and suggestions mentioned in the article are for general information purpose only and should not be construed as professional medical advice. Always consult your doctor or a dietician before starting any fitness programme or making any changes to your diet.
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