Being fit may mean different things to many people. While some of us associate being fit with regular physical activity, some of us define it as a muscular and low-fat body structure.
If you are less active than your age, your muscle ratio decreases while your fat ratio increases. An additional increase in body fat increases the risk of certain health problems. It is possible to prevent this situation by making correct food choices and integrating moderate physical activity into a personalized nutrition program. As a result of all these, an increase in muscle strength and endurance is expected.
In short, the term "BEING IN FORM" varies from person to person. And this is the optimal weight and sense of well-being in people. In fact, it is quite close to being healthy. Being healthy is not only the absence of disease and disability, but also a state of complete physical, mental and social well-being.
When you are in shape;
-
You look at life from a positive perspective
p>
-
You improve your quality of life
-
You have a lower risk of many diseases such as heart diseases, cancer, diabetes, blood pressure.
-
You will be physically strong and durable
BEING IN FITNESS has no age. Adequate and balanced nutrition along with regular physical activity in all age groups creates a key-lock relationship that will help keep fit. For this, first of all, it is necessary to change bad eating habits and ensure their continuity. Otherwise, irregular nutrition will cause weight gain and loss and this will turn into a cycle.
So what is HEALTHY NUTRITION? Healthy nutrition is adequate and balanced nutrition. In order for the cells that make up our body to function regularly and balancedly, we must take sufficient amounts of nutrients, namely fats, carbohydrates, proteins, vitamins and minerals. Our body needs all the nutrients. It is wrong to have a one-sided diet, that is, to eat only protein or carbohydrates. By eating a balanced diet, we also get important nutrients such as vitamins, minerals and fiber.
We even need to correct some of our habits to have a balanced diet. It can make a huge difference;
-
Consume less foods high in saturated fat (butter, lard). Be sure to consume sufficient amounts of unsaturated fat (sunflower, corn, soy, hazelnut, olive oil).
-
Consume semi-fat milk and fat-free yoghurt.
-
Prefer lean meat, legumes (such as chickpeas, lentils, beans), fish and chicken instead of fatty red meat.
-
Milk and dairy products (also yoghurt, cheese, etc.) should be consumed, but care should be taken to ensure that they are low-fat.
-
If you cook your meals by boiling, baking or grilling, you will reduce the fat added to the food.
-
The daily amount of salt we take from food should not exceed 6 grams (one teaspoon). This amount includes the amount of salt we get from food, bread and drinks. There is a relationship between salt consumption and high blood pressure. Those with high blood pressure should either not use any salt or reduce its amount, according to their doctor's advice.
-
Start the day by having breakfast. Since there is no food intake throughout the night, your brain needs energy when you wake up in the morning. Then, spreading your food intake throughout the day, starting from breakfast, will cause you to burn calories more effectively.
-
Determine your meals in advance. If possible, divide what you eat into 3 main meals and 3 snacks. Eat small and frequent. Plenty of water. To drink, chew food thoroughly. Leave 1/3 of the stomach empty every time you eat.
-
You should avoid excessively sugary foods and even drinks such as tea and coffee should be consumed without sugar or the amount of sugar should be reduced.
Read: 0
