How to achieve fitness goal in 2022

fitness 2022

Importance of Physical Fitness

Physical fitness plays an essential role in a healthy and attentive life. It helps to keep your mind concentrative and functioning and keep you out of several diseases. But by only doing exercises and workouts, your body will not become fit and snug for your physical fitness. A desired diet and exercise are needed. By the BMI calculation, one who comes under the range of 18.5 - 29.5 is said to be average weight and considered healthy, while those who are underweight and above the range are overweight. To calculate the standard formula is BMI= weight(kg)/height 2(m 2).in this blog, you will get information about a proper diet and nutrients that you should consume in meal to be healthy, to lose or gain your weight.

How many calories do you consume?


proper calories

Calories compute how much energy you get by eating a nutrient. Weight loss or gain depends upon how many calories you consume. A person aged 19-30 must consume 2200-2900 calories daily. And a person who wants to lose weight needs 1200per day a person aged 31-35 requires 2500 calories per day, and a similar age woman requires 2000. you can calculate your calories with the help of a BMI calculator. High-quality protein, carbohydrates and fats are necessary to consume.

Protien Diet


protiens fact

Protein helps in growth and body maintenance, infrastructure, and repair of body muscle. A protein diet also enables you to intake for weight loss. Best quality of protein like shrimp, meats, eggs whites (egg whites contain plenty of protein), power, fish(not oily) and dairy products dairy products - milk, butter, yogurt. Meat -beef, lamb, chicken. Starchy vegetables-Peas, Butternut squash, and Beans. Nuts-almonds, peanuts, walnuts, etc . are very beneficial. Unprocessed nuts and seeds also have plenty of protein and are healthy also.

Suggestion for Weight Loss


weight loss

Based on BRI, 1.1 gram of protein is consumed per kilogram of body weight per day. For example, 55 kg person should consume 61 grams per day. Following this, a person would lose their mass.

Suggestion for Weight Gain


weight gain

1.6-2.0 grams of protein per kilogram of body weight. A milk protein shake before your workout (pre-workout) will absorb quickly. increasing amino acid synthesis delivery and then this is uptaken by the muscle while workout beans together with grains, provide a high amount of protein

For a Healthy Diet, you should avoid things like

  • Ingredient having sugar or snack package such as bakery product.
  • Highly processed foods such as pizza, burgers, etc.

Carbohydrate Diet


Carbohydrate Diet

Carbohydrates are a highly energy-based nutrient source. There should be a 45%-65% role of carbohydrates in your total. if you consume 2200 calories per day, then around 850-1100 calories should be consumed by carbohydrate-based nutrients (in grams, 200-300 grams crab per day helps increase weight). crab based foods are oaks,bananas,chickpea,buckwheat,etc. focus on consuming fiber-rich food ( protect you from several diseases ), Legumes and cooked dried beans. Leafy green-spinach, Iceberg lettuce, turnip greens and cabbage fruits-Cantaloupe, Watermelon, Avocados, dairy products- milk and yogurt.

Some Recommended High Fiber
Berries, including blackberries, blueberries, strawberries, and raspberries, are the lowest-carb fruit and other vitamins and minerals. Other low-carb fruits include starfruit, avocado and tomatoes.

Recommendations for Weight Loss
50-100 grams of carbohydrate should be consumed, while a weight loss low carb diet is the best solution for weight loss. Above, you can see some low crab and high nutrient-based foods.

Precaution: While starting Weight Loss, your low-carb diet should be slightly decreased. also, taking a low crab diet Simultaneously for long times cause several effects on your health . so you may consult your doctor for a proper diet

Some avoidable Crabs are sugary drinks and juices cakes, candy, and cookies other processed foods

Fats


body fat

Fat is the most energy-based food resource. It provides double energy as carbohydrate and protein with the help of fats and vitamins move into the bloodstream. Fats provide an amount of energy and growth. Calories consumed from carbohydrates are burned-quickly because when you do a workout body takes power from the fats stored. Firstly, you choose a diet of unsaturated fats example, avocados, seeds, nuts, peanut butter, fish(not oily), etc. You should make distance from saturated fats to be healthy. eating fats too can cause several effects on your health.

Recommended Fats for a person
You should consume 25%-35% of fats, and you should avoid saturated food in your meal as much as you can. An average man should not eat saturated fats more than 30 grams and a woman no more than 20 gram.

Water Drinking: Stay Hydrated


hydrated water

Water gives 60% of our body weight. Water doesn't contain calories, so it doesn't help you gain muscle or fats. Water is essential for healthy digestion and helps the breakdown of nutrients. Men should drink 12.1-15.5 cups(3.8litres), and women get 11.5 cups(2.8 litres) of water per day. Light yellow urine symbolizes hydrated and dark yellow symbolizes dehydration.

Recommendation for Weight Losing
If you want to lose weight, you must drink lots of water. Drink 2 cups of water before a meal. Also, if you need the number of calories from your feed, drink 8-11 cups of water daily. avoid filling your body with water rather than high calories food.

Precaution: Before making your diet chart. You must visit a health center and consult a doctor. take suggestions from him, and then get started.

Nutrient is compulsory for losing and gaining weight


Nutrient Diet

No single food will provide you with all calories and nutrients. There would be a properly balanced diet. You need an amount of energy while doing a workout and to gain mass muscle, so the food you consume should contain some macronutrients such as protein, carbohydrates and fats, etc. The vitamins, minerals, antioxidants and fiber found in natural, wholesome foods nourish every cell in your body, providing energy for your workouts. the best food (which contain calories and high nutrient ) for weight loss or gaining is- fruits, vegetables, nuts, meat, cereal and pulses. To lose or gain, these diets are compulsory to be in your meal. peanut butter

Extra Health point

  1. Regular exercise and physical activity such as yoga are important (morning walking and jogging are best for health).
  2. Try to always be in a playful mood.
  3. Drink water time-to-time.
  4. Proper sleep is crucial. (8-9 hrs is best)
  5. Don't be in depression or have any mental stress.
  6. Take the dairy product, fruits and vegetables in your daily meal.

Precaution

  1. While eating any outside food packet, you should check the ingredients table, the full nutrient check that it is healthy or nutrients for your diet and give some calories.
  2. Avoid saturated fats.
  3. Avoid bakery foods, sweet or highly processed foods
  4. Take low carb diet while losing weight

FAQ'S

How to loose weight by drinking water?

If you want to lose weight, you must drink lots of water. Drink 2 cups of water before a meal. Also, if you need the number of calories from your feed, drink 8-11 cups of water daily. avoid filling your body with water rather than high calories food.


Is Physical Fitness Important?

Physical fitness plays an essential role in a healthy and attentive life. It helps to keep your mind concentrative and functioning and keep you out of several diseases.


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Ujjawal Gupta is a professional programmer, blogger and designer with over more than 2+ years of experience from India.

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