Food fix
Just like exercising, food habits don't need dramatic changes to fall into shape. Just a few mental notes and replace bad habits with better ones sets the ground for a healthy start. We suggest the following:
Know your hunger
To improve eating habits, know your diet pitfalls. Write down everything you eat for three days and observe the list. Do you eat a lot of butter, creamy sauces or salad dressings? Do you take bigger portions of proteins at the cost of vegetables? Rather than eliminating fatty, sugary foods, cut your portions. Make these changes consciously and gradually.
Plan it right
Plan your diet in a manner of small manageable steps rather than one big drastic change. Instead of being overly concerned with counting calories, think of your diet in terms of colour, variety and freshness. Focus on finding foods you love and easy recipes that incorporate a fresh ingredients. Gradually, your diet will become healthier and delicious. Also, you don't have to completely eliminate foods you enjoy. Planning quick and easy meals ahead of time will help in not falling for hasty, unhealthy, processed options.
Mmm... moderation
When you ban certain foods, it is natural to want them more. If you are drawn towards the sweet or salty, start by reducing portion sizes and not eating them as often. You will crave them less or thinking of them as occasional indulgences. Portion control is essential. When dining out, choose a starter instead of an entrée, split a dish with a friend, and don't super-size anything. At home, use smaller plates and serve small.
Listen to your body
Ask yourself if you are really hungry; have a glass of water to see if you are thirsty instead. Stop eating before you feel full. It takes a few minutes for your brain to tell your body that it has had enough food, so eat slowly.
Proteins in perspective
Just because you like meat doesn't mean you avoid all vegetarian options. Trying different protein sources such as beans, nuts, seeds, peas, and soy products. This will open up snacking options as well as sneak in healthy vegetarian substitutes. Avoid salted or sugary nuts. Cut protein portions; it shouldn't be the centre of the meal, but an equal part of grains and vegetables.
Replacing bad habits with good ones
- Alcohol/soft drinks before a meal = Water 20 minutes before a meal.
- Skipping meals/ starving, then eating one big meal at night = Five meals during the day, the smallest at night.
- Eating to console yourself = exercise to console yourself.
- Eating too fast or too slowly = 20-30 minute meal times.
- Bad food combinations such as proteins + starch = One portion of vegetables/ curd/ lentils and cut down carbs.
- Diet all week and binge on weekends = Snack before stepping out to control gluttony while eating out.
Exercises for the elderly
- Do A 30-minute activity that makes you breathe harder every day. You don't have to be active for all 30 minutes - 10 minutes of endurance activity at a time is fine. Just add those sessions up to a total of 30 minutes.
- When muscles aren't used, they waste away, so keep using them. Muscles increase your metabolism, allowing you to incinerate more calories even when your body is at rest. Don't stop doing everyday tasks such as driving, swimming, etc. just because you are past 65.
- Flex your balance. Every now and then, walk heel-to-toe. The toes of the foot at the back should touch the heel of the foot in front.
- Stretching keeps you flexible and warms up the muscles.
