Motivation For Fitness Freaks, Health and Fitness, Balanced Diet, Healthy Weight, Dieting and Its Pitfalls, Exercises For Controlling Weight Macro And Micro Nutrients, Nutritive Components of Diet #healthmotivation #makehealthfirst

Today, we share some concepts of balanced diet, healthy weight, dieting, weight control techniques. We provide full motivation to you that how you control your weight, if you really tensed due to your growing fat on your body so this article specially is only for you.
First we start from balanced diet, meaning of balanced diet which really helpful for you to remain yourself fit.

Balanced Diet 

A balanced diet refers to the intake of edibles which can provide all the essential food constituents necessary for growth and maintenance of the body, in definite amount in which they are required by the body. A balanced diet means eating a right amount of food from all food groups in a correct proportion, and in appropriate quantity and quality according to the requirement of an individual.

It differs from individual to individual according to their requirements. 

Nutritive And Non-Nutritive Components of Diet

Our diet consists two types of components nutritive and non-nutritive 

Nutritive Components of Diet 

These are the components of diet which provide energy or calories. 

• Protein: If we take less amount of protein, our physical growth and development will be retarded. It promotes cell growth and repair. Apart from this, it plays an important role in the mental development of an individual. Egg, milk, meat, fish, mustard, dry fruits, groundnuts, etc are the sources of protein.
• Carbohydrates: Loss of carbohydrates decrease the weight of an individual, the skin becomes loose and wrinkles start appearing on the face. It provides energy, it needs for the formation of fats. Rice, maize, bazra, potato, banana,etc are the sources of carbohydrates.
• Fats: It helpful in making a body soft and smooth and protects body from extreme hotness or coldness. Butter, curd, meat, fish oil, coconut, eggs,etc are the sources of fats.
• Vitamins: Vitamins are vital for healthy life. It protects us from diseases and increases immunity of our body.
• Minerals: They are helpful in health and general development of our body. Proper functioning of muscles, teeth, clotting of blood and maintaining the acid and base in the body.

Non-Nutritive Components of Diet 

• Fibre or Roughage: It has no nutrient value. It is not digested by A human intestinal tract. It consists water and improves intestinal function by adding bulk to food. Sources: fresh fruits,  oats, vegetables, etc
• Water: It is essential component of diet. Water in the blood helps in the transportation of the nutrients to various cells of the body.
• Colour Compounds: Natural pigments found in fruits and vegetables.
• Flavour Compounds: An acidic food provides sour taste, while an alkaline one provides a bitter taste.

Healthy Weight

According to National Institute of Health, "A healthy weight is considered to be the one that is between 19 and 25(BMI). If the BMI is between 25 and 29 an adult is considered overweight. If the BMI is 30 or greater, the person is considered to be obese".

Body Mass Index(BMI)= weight(kg)/(height×height)(in m)

Methods To Control Healthy Body Weight 

• Cut Your Calories: keep a plan ready to get back on the track if your body weight begins to exceed a required level. It is a simple plan to follow balance your calorie intake or outtake.
• Active Lifestyle: keep your life style dynamic, children play outdoor games, go school by walking, adult use motorbikes rather than a car, at free time do jogging, etc.
• Avoid Junk And Fatty Foods: For losing weight avoid these foods like, pizza, burger,etc. which increases your calorie intake and make you obese.
• Avoid Overeating: For make yourself fit avoid overeating, only eat that much amount of food that your body requires.
• Don't Eat Smaller Meals Frequently: Avoid eating smaller meals frequently to avoid adding excess fat to the body.
•  Don't Skip Meals: If you skip any meals like breakfast, lunch, dinner,etc. You surely eat much amount of food in your next meal that increases your calorie intake and surely it increase your weight.
• Regular Exercise or Physical Activity: After intake of calories, to ďigest food you have to induldge in physical activities that balances your calories and control your weight also.
• Do Yogic Exercises: In yoga we have to attain a pose, and it helps to burn extra fat from our body. So, try yoga and control your weight. 

I share one thing also many of you, try dieting for reducing your weight but if you start following a fixed time interval of 6-7hours between your meals or doing fast for 1 or 2 days in a week then, it is better than dieting.

The Pitfalls Of Dieting

• Extreme Reduction Of Calories: It reduces your calorie intake, and research proves that 1800 calories in a day is essential for ours to complete the needs of all nutrients. It loose your metabolism and lose your weight so fast which is dangerous for you.
• Restrictions On Some Nutrients: In dieting you restrict the intake of such nutrients like carbohydrates and fats. But all nutrients are important for proper functioning of our body.
• Skipping Meals: By skipping meals your metabolic rate makes low and increases your weight as you eat more food in your next meal.
• Intake Of Calories Through Beverages: You intake most of the calories through beverage contains some sweet, coffee, tea which increases your weight.
• Intake Of Labelled Foods: You intake most of the labelled food like "sugarfree","fatfree" which not meet your nutrients level and which is not healthy for your body.

If you really want to control weight so set your goal and be motivated towards your goal work upon it uses various exercises and yoga asana to reduce your weight.

Like Plank, Side Plank, Jumping Jack, Cobra Stretch, Skipping Rope etc.

Yogic Asanas like Trikonasana, Vajrasana, Padmahastasana, Ardhmatsyendrasana, Chakrasana, Halasana, Bhujangasana, Garudasana etc.

Be motivated, take time, you can't reduce your weight in a day. So start from today eat everything, take balanced diet and do exercise regularly for half an hour and start fixing your goal according to your ability.
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