Top 5 Easy Tips for Body Fit & Health You Must Follow to Maintain Your Fitness

Fit & Health
Fit & Health

How can you keep yourself stay healthy and fit? For maintaining body fit & health, the most important requirements are a balanced diet and daily exercise. Other than this, there are some tips you must follow in order to maintain your level of fitness. In this post, I am going to share with you some useful tips to stay healthy and fit. Follow these health and fitness tips and stay healthy.

Eat a Balanced Diet

For maintaining body fit & health, the first tip is to take a balanced diet always. How fit you are it depends on 80% on your intake of food. To meet the fitness challenge, take foods rich in good carbohydrates, healthy proteins and fats needed for meeting the energy requirements of your body.

Do not focus only on 3 meals a day. Rather do add 2 snacks in your diet and it helps in regulating the rate of metabolism. A daily balanced diet contains 45% carbohydrates, 25% healthy fats and 30% proteins.

Keep Yourself Hydrated

The next tip is to meet your needs of water. For staying healthy, it is the most important to keep yourself hydrated. Do you know that how much water your body needs daily? If you are an adult, make sure that you drink at least 2 liters of water daily. Drinking more water is essential for the removal of toxins from your body and salt. In addition, it aids your body after an exercise too.

Take Regular Exercise

The next body fit & health tip is to take regular exercise. Here the tip is to start an exercise routine and then what you need is sticking to it. Regular exercise boosts your energy levels and helps in maintaining your body fitness level.

If you are unable to follow a proper exercise plan, the simplest solution is to walk daily for at least 30 minutes. Walking daily is one of the best exercises for fit and a healthy body.

Live a Balanced Lifestyle

An unhealthy lifestyle poorly affects your health and fitness. What do most of the people do? Here, the biggest mistake is putting your body under stresses and not taking proper rest. To live a balanced life, you not only need a balanced diet but you also need to remain free from stress. Also, be sure that you maintain a balance in work and rest ratio and you will live a healthy life.

Enjoy and Feel Relaxed

The next tip is to take part in some extra-curricular activities. Do not follow the same life routine as it makes you feel bored and you lose charm in your life. Look for the sources of enjoyment to make you feel fresh. Arrange some picnic party on a weekend and do enjoy music while exercising. These kinds of fun activities can make you feel energetic, fresh and healthy.

This is all about the top 5 tips for body fit & health. Say goodbye to health issues that take away your health and make you ill. Follow these simple tips and you will stay healthy and fit.

Calories Diet Plan for Fitness 2000

Calories Diet Plan for Fitness 2000
Calories Diet Plan for Fitness 2000

Your level of fitness is mainly related to your intake of carbohydrates. It is not possible to count the number of calories you intake. However, if you follow a diet plan, this task becomes too simple for you. What does fitness 2000 stands for? It means that by following a balanced meal plan containing 2000 calories per day, you can maintain a healthy and a balanced body.

For maintaining a healthy weight, what you need is to have a check on your caloric intake. For maintaining a healthy weight in women, 2,000 calories meal plan proves to be very effective. However, for men, this 2,000 calories diet plan is effective for losing weight. How can you determine that whether you are taking 2,000 calories daily or not? Here, in this post, I am going to share with you 2 simple meal plans for fitness 2000.

2,000 Calorie Diet Plan for Fitness

If you follow a healthy meal plan, it will help you in losing weight and in maintaining a healthy weight too. In addition, a healthy meal plan meets all of the nutrients needs of your body. Here is a meal plan idea to show that what is included in fitness 2000 diet plan.

·         Vegetables – 2 ½   cups

·         Different varieties of fruits – 2 ½ cups

·         Protein foods – 5 ½ ounces

·         Dairy foods – 3 cups

·         Grains – 6 ounces

·         Oils – 2 tbsp

·         Other foods – 258 calories

 

Sample Fitness 2000 Meal Plan

Here is a sample diet plan if you are ready to follow a 2,000 calories diet plan for maintaining your health and fitness.

 

Breakfast:

 

  • 1 cup of cereals (preferably wholegrain cereals)
  • ½ tsp of butter (peanut)
  • A slice of whole-grain bread
  • 1 cup of skimmed milk
  • 1 cup of fresh strawberries

 

Mid Morning Snack

 

  • 1 cup of skimmed yogurt (low-fat)
  • 1 cup full of apple slices

 

Lunch

 

  • 1 slice of low-fat cheese
  • 2 slices of tomato
  • ½ sliced cucumber
  • A turkey burger

 

Afternoon Snack

 

  • Mixed Nuts 1 ounce

 

Dinner

 

  • Salmon – 3 ounces
  • Vegetable oil – ½ tbsp
  • ½ bowl of salad

 

Meal Plan for Fitness 2000

Here is another healthy meal plan idea that contains about 2,000 calories you can follow to have a good health and fitness.

Breakfast:

 

  • Cooked oatmeal – 1 cup
  • Sliced Almond – 2/3 ounces
  • Raisins – ½ cup
  • Low-fat milk – 1 cup

 

Mid Morning Snack

 

  • Orange juice – 1 glass
  • Low-fat cheese – 3/2 ounces

 

Lunch

 

  • Grilled chicken breasts – 3 ounces
  • Leafy green vegetables – 2 cups
  • Salad dressing – 6 tsp
  • Wholegrain rolls – 2

 

Afternoon Snack

 

  • Low-fat yogurt – 1 cup

 

Dinner

 

  • Tofu – 1 cup
  • Vegetable oil – ½ tbsp
  • Brown rice – 1 cup
  • Steamed broccoli – 3/2 cups

 

Evening Snack

 

  • Peanuts – 3/2 ounces

This is all about fitness 2000 meal plan you can follow for a healthy and a balanced body weight. Maintaining the intake of your calories is the first step towards weight loss and weight maintenance. Here, a moderate approach can always work for you. Here, I have shared 2 simple meal plans with you. Follow any one of these calories 2000 meal plans and have a balanced body weight.

Healthy Weight Loss Using Calories Medium

Healthy Weight Loss Using Calories Medium
Healthy Weight Loss Using Calories Medium

Fat loss or getting rid of extra weight all relates to calories out count. For losing extra fats, you need to reduce calories intake. How many fewer calories are required to get rid of extra fats? This is the question that arises in the minds of all of us when talking about reducing caloric intake. Here, I am going to talk about different calories deficits such as calories medium deficit and weight loss.

For losing accumulation of fats, what people start doing is dieting. Cutting out the number of calories one takes on a daily basis is the fundamental part of all diet plans for getting slim and smart. Different caloric deficits can also have different effects on your health. According to your weight loss goals, you may need a different caloric deficit requirement. Here is a short guide on different sizes of caloric deficits for weight loss.

How to Set Caloric Deficit for Healthy Weight Loss?

Size of Caloric Deficit and Caloric Intake

To cut down your caloric intake, you need to follow a steady path. It is not right that you bring sudden changes in daily consumption of calories. To determine the number of calories to cut down, first, you need to determine that how much fat you want to lose. For example, you want to lose 2 pounds in a week. There are 7,000 calories in 2 pounds. For this much weight loss, you will have to reduce the number of calories you take daily by 1,000 and this will help you in getting rid of two pounds in one week.

However, for different people, different sizes of deficits may work according to their body weight. Make sure that the size of the deficit is not aggressive. It should be slow or moderate. For example, if you take 2,000 calories daily then cutting down 1000 calories daily for losing 2 pounds in one week is an aggressive deficit size.  Follow a calories medium deficit for fat loss and have a healthy weight loss.

The larger size of deficit may speed up the process of fat loss, but it can also exert some negative effects on your health. Therefore, keep patience and follow calories medium approach.

Body Weight & Caloric Deficit

The number of calories to cut down is also linked to the weight of your body. From the beginning, you need to set a target to reduce caloric intake according to your body weight for example setting cutting down 12 calories per pound of your body weight.

This is a variable approach and according to different body weights, the number of calories to cut down may be different for a healthy weight loss. Your caloric intake is more related to your energy needs depending on that how much you exercise daily. Therefore, this body weight approach for fat loss is not an ideal choice.

Maintenance Caloric Intake & Caloric Deficit

For setting the number of calories to cut down daily, the best approach to follow is to limit caloric intake according to your caloric maintenance intake. For this, first, determine that how many calories you need daily for maintaining your body weight. According to your energy needs, you need to slash the number of calories you intake daily by a certain percentage.

Caloric Deficit Size & Your Health

Different sizes of caloric deficits have different effects on your body. A lower deficit will not give the results you need and an aggressive deficit size may exert negative effects. Therefore, the best approach is to follow a calories medium deficit for fat loss and you will lose your weight in a healthy way.

Carbs in Vegetables

Carbs in Vegetables
Information of about Carbs in Vegetables

In order to maintain the weight of your body, the most demanding thing is to maintain your intake of carbohydrates. Do you know that how many carbs in vegetables? Carbohydrates are essential for your health but for maintaining good mental and physical health, low-carb diet is always recommended. Here, I am going to talk about carbs in vegetables so that you could be able to manage your daily intake with this guide.

A medium intake of carbohydrates is not harmful. However, when you start taking extra carbs, this may lead to a number of diseases such as type 2 diabetes, obesity, cardiovascular diseases, cancer, and depression etc.  Therefore, it is very important that you have a check on your daily intake of carbs.

The vegetables are listed into different groups with respect to quantity of carbs in them. For example

  • Low-carb vegetables
  • Hig-carb vegetables

In the case of the vegetables, you have many more choices. Important is to choose the right vegetables according to your body needs by keeping in view the carb count. Vegetables are always healthful and exert a number of positive effects on your health. A diet rich in vegetables also helps in the prevention of different diseases such as cancer, cardiovascular diseases, and many others. The essential macronutrients that we get from vegetables are carbohydrates. There is a need to add a variety of vegetables to each serving of the day for good health.

Carbs in Root Vegetables

The use of root vegetables such as carrots, potato, and onions is common. In fact, these vegetables are a part of our daily diet and therefore, it becomes that you know that how many carbs in vegetables.

If you take 1 medium carrot, it will provide 6 grams of carbs to your body. Potatoes have more carbs and in 1 small potato, there are 29 grams of carbs. From cooked onions, you get 7 grams of carbs. 9 grams carbs are provided to our body if we take ½ cup of cooked beet. And in turnips, there are 4 grams carbs.

Carbs in Fruit Vegetables

There are also some vegetables that we consider fruits because of the existence of seeds in them. These vegetables are commonly used in cooking and from 2 raw green peppers, we get 11 grams of carbs. From 2 cucumbers of medium size, we get 8 grams carbs, 4 grams in each.

 

In a raw tomato of a medium size, there are 5 grams of carbs. From 1 cup of serving of eggplant, we get 9 grams carbs, and 1 cup serving of pumpkin provides us 2 grams of carbs.

 

Cruciferous Vegetables & Carbs

2.5 grams of carbs are in ½ cup of cauliflower. And in broccoli, there are 6 grams of carbs in a ½ cup. The same way from a ½ cup of Brussels sprouts, you get 6 grams carbs. In 1 full cup cabbage, there are 8 grams of carbs that are provided to your body.

Now, let’s see the number of carbs in cooked leafy green vegetables. One cup of kale has 7.3 grams carbs, and one cup of spinach contains 7 grams carbs. Mustard greens provide 6 grams carbs and you get 7 grams of carbs from Swiss Chard.

This is all about that how many carbs in vegetables. Have a look at what you eat to keep a check on your carbs intake and you will able to maintain a healthy and a balanced weight.