Basics of a healthy lifestyle

It was very surprising to see my parents suddenly getting into a routine of fitness. “Old age has pushed them to do so,” told my wife. It is never too late to get into fitness. Starting it at a young age can provide you with more outstanding results. Let’s look into the key parameters that need to be conditioned.

Healthy eating 

Eating right is the key to healthy living. Good eating habits go a long way in improving our health and nourishing the body. The first step to developing good eating habits is to eat meals that meet your nutrition requirements. What do I mean by these? Eat a well-balanced meal with all the ingredients that your body needs. An athletic lifestyle needs extra nutrition to support muscles while a sedentary lifestyle can function with less calorie intake.

Food always plays a crucial role in our body shape, size, fitness, and health. Below are some of the things we should do to our bodies.

Photo by Louis Hansel

Well-balanced meal

Eat a well-balanced meal in terms of nutrients. A good diet essentially contains 45% carbohydrates, 30% protein, and 35% fats. These are very critical ingredients to the body. Lack or deficiency in any of these three ingredients lands the body into trouble. You may experience some discomfort followed by illness. 

 Food diary

The next way to develop good eating habits is to come up with a food diary. A food diary will specify what you eat, when and in what quantity. It helps to reduce the chances of taking in more calories than the daily bodily requirement. This is important for checking against certain chronic diseases such as diabetes and high blood pressure. 

 Eat Vegetable and fruits

Put more greens into your food diary. In any case, make it mandatory for vegetables to part of every meal you eat in the house. Vegetables and fruits are rich in vitamins, minerals, and contribute a lot to developing healthy muscles. It is recommended that a minimum of 5 portions of vegetables and fruits are consumed in frozen, fresh or canned form. Although the fresh form is superior. Now, this is easier said than done and therefore it is recommended to mix it with a meal like adding a couple of berries in your oatmeal or tossing a little extra green in the salad. The most popular and enjoyable way of doing it is to consume it in the form of a juice. I love drinking fruit juices as it lets me consume a good portion without a satiating feeling.

Limit dummy calories intake

Many people hate looking thin, but research has proved that thin people have fewer chances of suffering from high blood pressure, diabetes and other diseases caused by obesity. Choosing a smaller plate for eating your meals to reduces food intake, will help you check the chances of becoming obese. But be careful to not limit yourself from consuming nutritious food. One can consume just sugar and reach their calorie goals but in turn, gets no nutritious benefits. Keep a check on your macros and micros.

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Drink water 

Make it a habit of drinking at least eight glasses of water every day. You may not go to the extent of setting a reminder on your phone to alert you to take water because that cannot work. The human body sometimes does not need water, and if you force it, it may bring some problems. Anyway, you can increase your water intake by having time for porridge, in your food diaries. After taking three glasses of porridge, you will be remaining with five glasses to meet your daily water intake. Introduce time for tea, juice, and other soft drinks as well. By doing this, you will surpass your eight glasses daily requirements. This will improve your body health and fitness in general and keep you away from the doctors’ appointments. 

Cutting on saturated fat and sugar

Saturated Fat

There are 2 types of fats namely saturated and unsaturated. While it is very important to consume fats, you must be sure to stay away from the saturated one as much as possible. Saturated fat is available in most of the tasty food which is a bummer however we fail to understand that unsaturated fats can also be pleasurable. Fatty fishes like salmon and mackerel and nuts like almonds and peanuts are some of the few foods rich in unsaturated fats that I personally like to include in my diet.

Photo by Thomas Kelley


While sugar itself is not the villain, owing to its ability to quickly convert into energy it is recommended to stay away from excess consumption. There are 2 main reasons why people end up consuming it a lot. One it is the tastiest of all foods and two it quickly provides you energy. Starting from tooth decay to the risk of obesity excess sugar consumption can be detrimental for your health. The most common form of sugar consumption is through sodas, toffies and candies, cakes and pastries and sometimes even alcoholic drinks.

Get some exercise

I have covered this in my previous articles, but I must emphasize this. Working out is going to be your best chance to stay fit. What you put in your mouth contributes to 80% of your overall fitness but what is equivalently important is training your body in the right way to reduce fat and use up the extra calories that you consumed. 

What type of exercise is better for fat loss? 


A little bit of cardio with a good resistance training program can make miracles in your life. Understand 

This brings me to my conclusion. Let’s sum it up. The overall body fitness and health depend on two main factors. What do you eat daily? How much do you eat? Do you do physical exercises or not? Finally, what is your lifestyle? “You become what you consume, and quantity also matters here.” If you can deal with these questions fully, then you will have solved half of your health problems and saved some money that you would have used to pay for medications. 

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