Permanently Maintain your Weight, Fitness & Good Health
Unlimited are the various methods, tips and centres for weight loss and fitness today. All of us are attracted to them and try them out and many are successful in losing the rolls of fat and building the muscles. The big question without any answer however is how to keep up the weight loss that you have achieved permanently.
Here are 3 golden rules:-
Walk regularly, 6-7 days a week, all life long. We are all eating all 7 days of the week and all the systems of the body, all the glands and hormones, work ceaselessly, everyday, for 365 days of the year. So the human body needs to walk all 365 days of the year too. If you are below 25 years of age, 6 days of walk may also keep you safe as you are young and your metabolic rate is still high. After 25, up to 30 years there is a sharp decline and this continues to drop steadily thereafter.
If you are doing aerobics or kick boxing or weight training, you may do these work outs from anything like 3-5 times a week and your body and muscles definitely need to be rested from these types of training. Also please note that you can do these workouts only to a certain age, after that your back and your knees usually get affected. Therefore we recommend a daily walking routine.
It is only walking that can be done on a daily basis and it is only walking that you can do at any age and anywhere in the world. This is the biggest secret that you need to know and keep for your whole body fitness and permanent fitness and weight control. When you walk you exercise 90 per cent of the 500 odd muscles in your body simultaneously for 25-30 minutes. That is getting all of them toned together, all days of the week without over straining or stretching one or few muscles. Also most health problems are related to two big hormone systems in the body like thyroid system and the insulin and blood sugar system which when mal functioning also slow or lower your metabolism and cause you to put on weight. Walking daily and regularly can help you to regulate the hormones and raise the metabolism daily and all year through and through out your life.
Water is also very important because the proper quantity of water helps you to stay fresh, alert and active. Whereas when you drink less water you are like a withered and wilted plant that has not been watered properly. You will be dehydrated and lethargic. You will do all your day to day work and may be even your exercise schedule but in a slower rate and pace. This means that you will burn less calories and your metabolism too will be slower. Two to two and a half litres daily are a must for all unless restricted by your doctor.
Weight control is about food management. Just as you manage your money by budgeting for basic needs, essentials and then extras or luxuries, you have to budget your food. Everyday you need to spend your calories on three regular carbohydrate and protein balanced meals. The luxury food or fatty food or all food that tastes very good must be eaten only once or twice a week. Food from the following list must never be a part of your everyday diet.
- A - All fried foods and all nuts
- B – Butter, cream of milk, ghee, ice cream, mayonnaise, etc.
- C – Chocolates, cakes, cookies, puffs, sweets, deserts, etc.
- D – Red meats – mutton, beef, pork and deep fried non-veg.
- E – Wines, beer, whisky, vodka and aerated colas, etc. are for occasional consumption only.