Welcome to chapter three of our physical transformation journey where we will discuss the importance of diet and lifestyle changes. In the last chapter, we talked about the importance of routine, and how it can help you achieve your fitness goals. However, exercise alone is not enough. You need to make changes in your diet and lifestyle as well.
Before we dive into the specifics of the diet plan, let me remind you of the three most important things you need to keep in mind to achieve your weight loss goals: perseverance, commitment, and hard work. These three qualities are crucial for any successful weight loss journey.
Now let's take a look at the complete diet plan that can help you achieve your fitness goals while also ensuring long-term sustainability.
1.Start your day with a glass of lukewarm water and then begin your exercise routine. This will help you hydrate and prepare your body for physical activity.
2.Drink enough water throughout the day, especially after your exercise routine. Water not only helps you stay hydrated but also helps you feel full, reducing your hunger pangs.
3.Have breakfast with two boiled eggs. Reduce your carbohydrate intake and ensure you have enough protein. A high protein breakfast will help you feel full and energized throughout the day.
4.Drink hot water every hour. Hot water can help you detoxify your body, improve digestion, and reduce cravings.
5.Plan your lunch 3.5-4 hours after your breakfast. Replace white rice with brown rice. Brown rice is healthier than white rice, as it has more fiber and fewer calories. This will help you reduce your calorie intake while also making you feel full.
6.Drink hot water every hour. Hot water helps to flush out toxins from your body and aids in digestion.
7.Have a handful of dry fruits as snacks after 2-2.5 hours after your lunch. Dry fruits are a great source of energy and will help you stay focused and alert throughout the day.
8.Have your dinner 3.5-4 hours after your evening snack time. Try to keep your dinner light and avoid heavy meals. This will help you sleep better and avoid indigestion.
It is normal to feel hungry during the day, but most of the time, it's just a false alarm. You may be dehydrated or thirsty, so drinking water should suffice.
To further reduce your calorie intake, try to avoid sugar and sugar-based drinks like tea, coffee, and soft drinks. Instead, drink a full glass of hot water. This will help you reduce your sugar cravings while also keeping you hydrated.
Remember, the occasional sugar rush is unavoidable. So, it's okay to have a sweet treat once a week. To enjoy your treats guilt-free, plan ahead of time and reduce your calorie intake before indulging in your favorite sweets. Also remember to avoid snacks, junk foods, diary products, fried food, artificial sugar in sucrose such as sauce and bakery items.
Along with diet changes, lifestyle changes are also a must to ensure long-term sustainability. Here are a few tips:
1.Ensure that you do some physical activity throughout the day, like walking for 10-15 minutes before lunch or before snack time.
2.Park your vehicle farther away from your workplace, take stairs instead of the lift, or even walk to achieve any day-to-day tasks like getting newspapers, milk, groceries, etc.
3.Have a short walk during your toilet breaks.
4.Add a sport to your day-to-day activity like badminton, cricket, basketball, or any sport of your choice.
In conclusion, making small but consistent changes to your diet and lifestyle can go a long way in helping you achieve your fitness goals. The key is to be patient, committed, and persevere through the process. Remember, the results will not come overnight, but with hard work and dedication, you will achieve the physical transformation you desire. In the next chapter I will give you detailed lst of exercises and Android Apps that helped me shred the body.
Nature lover; Multimedia guy from Ooty. Love to show people how beautiful they are. And a biker and a traveller too...
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