Being healthy is not just about having a fit body or maintaining an ideal weight. It is a state of complete physical, mental, and social well-being. In today’s world, the aspiration to be healthy holds more prominence than ever. The craze to look smart and fit is becoming stronger everywhere. Everyone wants to achieve his/her dream physique. So in order to achieve fitness goals some are hitting the gym hard, and following strict diet plans. People who go to the gym regularly and follow proper diet plans are ok they will achieve their goals but what about the people who are stuck with their busy routines? Will they achieve their goals? So now in this article, I will talk about those people who can’t hit the gym and who can’t afford the expensive diet plans. I will talk about the basic science.
So the basic principle to become healthy and to achieve your dream physique is that you have to become a calorie deficit. Now, most people don’t have much time they only have to do is to become a calorie deficit person.
1. What is a calorie deficit?
In the fitness industry, we meet a lot of people who have different mindsets who have different opinions. Some trainers (nutritionists) will say e.g.; stop eating white rice, stop eating this and this which is totally a wrong thing.
God has created everything for a reason we should eat everything but within limits. So if a person eats freaking things (not junk food oily stuff etc) is a calorie-deficit person.
So how will you know about your limits?
The answer is very simple you just need to calculate your maintenance calories and you have to eat accordingly. Without even doing hard exercises in the gym.
2. How can you calculate your daily maintenance calories?
There are thousands of online software that can help you to calculate your calorie plan. Click here to open a calorie calculator, Now put your weight, height, age, and select your activity level, and hit the press on calculate.
3. Types of people
There are three types of people:
- Who wants to lose weight
- Who wants to gain weight
- Who just want to be maintained
Let’s discuss it all one by one.
a. To lose weight
Suppose your maintenance calories are 2000. Now for weight loss you just have to start eating less than 2000 calories for mild weight loss, If you want extreme weight loss then start eating half of your maintenance calories i.e. 1000 calories and you will see results not in months but in weeks
Note: Don’t start extreme weight loss before going for mild weight loss for at least a month.
b. To gain weight
Similarly, in weight gain, you just have to eat more calories than your maintenance ones. Like if your maintenance calories are 2000 then start eating 2500 calories at the start then slowly increase your diet.
c. To maintain weight
Maintenance is very easy actually if you want just to maintain your physique then eat equal to your maintenance calories don’t eat more than your maintenance calories and vice versa.
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4. 7 Pro Tips to Be Healthy
- Eat a balanced diet – A healthy diet should include plenty of fruits, vegetables, whole grains, lean proteins, and healthy fats. Try to avoid processed foods, sugary drinks, and excessive alcohol.
- Stay hydrated – Drinking plenty of water is essential for maintaining a healthy body. Aim to drink at least 8-10 glasses of water every day.
- Exercise regularly – Exercise is vital for maintaining a healthy weight, strengthening your muscles, and boosting your overall health. Try to get at least 30 minutes of exercise each day, such as jogging, cycling, or swimming.
- Get enough sleep – Sleep is crucial for your physical and mental health. Aim to get 7-8 hours of sleep each night.
- Manage stress – Chronic stress can lead to a range of health problems. Try to manage stress through exercise, meditation, or other relaxation techniques.
- Avoid smoking and limit alcohol – Smoking is one of the leading causes of preventable deaths worldwide. Limiting alcohol can also help reduce your risk of liver disease, cancer, and other health problems.
- Regular health check-ups – Regular health check-ups can help detect health problems early and prevent them from becoming more serious.
Eat clean and live healthy with your dream physique