Quantified nutrition: Tracking nutrient intake is crucial. This involves monitoring the calories, macronutrients (carbohydrates, proteins, fats) and micronutrients (vitamins and minerals) consumed daily. By using apps or journals to log meals, you can ensure a balanced diet that meets your nutritional needs without overindulging. This practice helps in making informed food choices, avoiding empty calories and understanding how different foods affect your body. It also allows for adjustments based on activity levels and health goals. What you must not do is crash dieting or temporary dieting. These are not sustainable. Also avoid ‘healthy snacking’—there is nothing like healthy snacks. Calorie intake with balanced nutrition is the most important.
Regular exercise: Engaging in daily physical activity for at least 45 minutes, four times a week, is essential for maintaining health. Exercise boosts cardiovascular health, strengthens muscles, enhances flexibility and improves mental wellbeing. A combination of aerobic exercises (walking, running, cycling) and strength training (weightlifting, resistance exercises) ensures a comprehensive fitness regimen. Consistency in exercising not only aids weightloss but also helps maintain it. It increases energy levels, reduces the risk of chronic diseases and promotes better sleep.
Consistency: The key to achieving and maintaining health goals lies in consistency. Sticking to a routine, whether it’s nutrition tracking or exercise, is vital. Consistent effort leads to gradual, sustainable progress. It’s important to find a routine that fits into your lifestyle and can be maintained in the long term. Even on busy days, making time for a quick workout or preparing a healthy meal can make a significant difference. Consistency helps build habits and make healthy choices a natural part of daily life.
Mindful eating: Being mindful about what and how much you eat can significantly impact your health. This involves paying attention to hunger and fullness cues, eating slowly, and savouring each bite. Choosing whole, unprocessed foods over processed ones, controlling portion sizes and avoiding emotional eating are key aspects. Mindful eating helps in recognising the body’s true hunger signals, preventing overeating and promoting better digestion. It fosters a healthier relationship with food, reducing the likelihood of developing eating disorders.
Setting goals: Setting clear, achievable goals for nutrition and exercise keeps you motivated and focused. Goals provide direction and a sense of purpose. They can be short-term (such as drinking more water daily) or long-term (running a marathon). Tracking progress towards these goals helps in maintaining motivation and making necessary adjustments. Celebrating small milestones along the way boosts confidence and encourages continued effort.
Rohit Malhotra is a medical expert and health journalist who offers evidence-based advice on fitness, nutrition, and mental well-being. His articles aim to help readers lead healthier lives.
