Health tips for Busy Professsionals

Having a busy schedule can be one of the many reasons for weight gain. Everyone intends to take care of their body and health, but long hours of work and stress can negatively impact your health and lifestyle. As a busy professional there are times when you need to accomplish lot of tasks in a limited period of time, set priorities and then have a personal life to cater to. Late work nights, daily targets, planning and frequent traveling tend to consume the maximum amount of your energy and if not taken care of can lead you to a sedentary lifestyle and might start taking a toll on your body and health.

Health plays an important role in your performance, productivity and ability. So, its important to take care of your health and body. Though it seems exhausting and almost impossible to take time out for yourself, you need to find ways to maintain your health and be active in your own self care. 

There is a Spanish Proverb which says," A man too busy to take care of his health is like a mechanic who is too busy to take care of his tools."

So, here are few simple health tips to help you maintain your health while on the go :

1. Eating Habits 

• Eat Breakfast :
  Don't skip breakfast to sleep a little longer or if you are in a hurry. Breakfast is an important meal of the day and has a lot of health benefits. As the name suggests, breakfast breaks the overnight fast and it replenishes the stores of energy and nutrients in your body. It improves your energy levels and ability to concentrate in the short term, and can help with weight management, reduced risk of diabetes and heart disease in the long term.

Related : 15 Incredible Indian Breakfast recipes for Weight Loss

• Take out time for Lunch :
  Don't rush through your lunch to get on with your work. Eating too fast can cause you to over indulge and eat something else thus you will end up taking more calories than you need before your brain signals you to stop. Even though it may not seem easy but take time out for lunch so that you can sit down and relax and have your meal. Ensure your lunch is filled with protein, vegetables and whole grains, which help to keep hunger at bay for longer.

• Have Early Dinner: 
  Early dinner has many health benefits. It allows you to sleep better at night and wake up fresh the next day. It also helps to balance your appetite and build healthy dietary habits. Eating at least two hours before going to bed allows the body to detoxify. It also avoids weight gain as the body gets time to utilise the food you eat efficiently. If your busy schedule doesn't allow you to have early dinner, Avoid having carbohydrates after sunset. Instead eat seasonal fruits and vegetables, lentils and soups.
  
  
  
  
  
• Mindful Eating:
  Be conscious to what you eat. Eat a well balanced diet and chew your food slowly. Avoid processed foods, fried items and sugar and fill your plate with more of greens, fruits and whole grains to maintain a healthy weight. Avoid incessant snacking and cut down on vending machine visits. Pack your own lunch and 👉snacks. Mixed Nuts, Baby carrots ,Cucumber, Sweet Corn, boiled eggs, fat free yogurt or fruits. 👉Healthy snacking is a great means to keep you energized without increasing your body fat.
  
  

2. Follow a disciplined routine

A disciplined routine is one of the means for a healthy and happy life. As the saying goes," Early to bed and early to rise makes a man healthy, wealthy and wise." Set a routine, take time out for exercise, switch off electronic gadgets atleast half an hour before going to sleep,and plan your food and snacks in advance to avoid junk food. Try having meals at the same time everyday and portion control your snacks. Unplug your phone and switch off your Television while eating. Reduce your caffeine intake and replace it with green tea or black tea. Cut down on your alcohol. Choose Healthy when eating out. Follow the routine strictly to get good results. Like you plan for your work, plan for your good health and make healthy choices.

3. Stay hydrated 

Staying hydrated helps to keep you alert and less hungry. We need to drink eight to ten glasses of water a day and water cannot be replaced by coffee or diet soda. Carrying a water bottle helps to keep a track of your water intake. If its one litre bottle you will know you need to refill it once more. Try replacing cold drinks and coffee with green tea and healthy immunity booster drinks.Fluids like lemonade,buttermilk etc also are good source of hydration.

In case your body doesn't have enough water to sustain, it gives signs that you are dehydrated. Some Signs of dehydration are Tiredness, Dry mouth, Decreased urination, Dry skin, Constipation, Dizziness, Headache, Blurry Vision, Rapid heart rate, Sunken eyes and dark urine. The shocking fact is that even low levels of dehydration can make you lethargic and constipated. So, keep a check on your intake of water and in case of signs of dehydration, rehydrate yourself quickly. Avoid sugary drinks,colas and caffeine. Stay away from alcohol and do not smoke. Drink water at regular intervals. Eat fruits like watermelons, oranges, strawberries and peaches. Eating Cucumber and lettuce also helps.

4. Exercise

Exercise not only changes your body, it changes your mind, your attitude and your mood. Take time out, set goals and work towards them. Let it be 10,000 steps a day, 30 minutes of your favourite sport, running a fixed distance or losing a particular amount of weight. If you are starting after a long interval, start slow. Set small goals, make small changes in your daily routine, for example

• If your work demands you to be on the phone most of the time, try walking as you attend your calls rather than sitting on a chair.
•  If you are on a desk job, try doing some easy  👉desk friendly stretches.
• Take a walk during your lunch hour or during breaks.
• Try wearing a steps tracker, it helps you to set targets and access your daily activity. 
  
• Try doing some balance exercises whenever you can. Balance on one leg for ten seconds and then switch to the other leg. You can do this while brushing, standing in a line, or while doing work standing.
• Try doing 10 minute 👉body weight work out at home. It works wonders, even a small step makes a big difference.
  
• Whenever you have a few spare minutes you can take advantage of the online workout programs. A live program can help you go through a total body workout.
• Try combining your social life with exercise. You can plan some fitness focused fun activities with your family. Play your favourite sport , swim, toss a ball, jump rope, dance to music or go to the park and let the kids move and play around while you jog. 

5. Yoga And Meditation

Stress has become a part of our busy lives and Negativity comes in different ways, in the form of people or situations. Practicing Daily Yoga and Meditation can help you:

•  To Control your Mind and bring Inner Peace & Happiness.
•  To develop a balance between your busy life and overall well being.
•  To reduce stress and help you reach a new level of relaxation.
•  To overcome anxiety and depression.
•  To overcome inner problems such as Anger, Jealousy, Attachment and Ignorance.

so, try practicing Yoga and Meditation for your well being and health. Be happier and enjoy your life more.

6. Intermittent Fasting

If you feel you are stuck in a weight loss plateau, you are exercising regularly and eating well but cant seem to lose weight. you can try intermittent fasting. Combined with a healthy diet and regular exercise it is a great way to jump start weight loss. For busy professionals the 8 hour eating window is recommended. Intermittent fasting does not mean starving yourself but it is maximizing your body 's ability to burn fat by taking your meals in a particular time period. 

So, what do you need to do?
All you have to do is restrict your meals to 8-10 hours. 8 AM to 6 PM, 9 AM to 5 PM, 10 AM to 6 PM, 11 AM to 7 PM. Or whichever time period fits best into your schedule.

Intermittent fasting will help you :

• break through difficult weight loss plateaus.
• will give your body enough time to dig into fat stores rather than quick energy from recent meals, boosting weight loss.
• Will make you conscious of your eating habits, thus reducing intake of unhealthy foods.

And the best part is that it is easy. It doesn't impact what you eat, just when you are eating it. So, as long as you make healthy choices, it can definitely help you kick-start your weight loss.

7. Get Enough Sleep

Sleep is one of the important factors of our physical health which is often neglected, It is crucial for every person's overall health and well-being. It enables the body to heal and prepares it for another day. Getting a full night's sleep may also help prevent excess weight gain, heart disease, kidney disease, high blood pressure, diabetes, and stroke. So, if you want to boost your immune system, strengthen your heart, improve your productivity and stamina, be sure you get six to eight hours of sleep.

8. Stay Motivated

A positive mindset is a key to good health. Everybody knows after a tiring day, sitting in front of the television watching your favourite show while eating your favourite junk food or a good nap is what everyone wishes for, unless its your positive mind which may push you for an hour or atleast half an hour of your daily workout which will let you have the fit body you always wished for. Believe me it is possible. After all Where there is a will, there is a way right.

So, Stay Positive. Make small changes in your lifestyle, one step at a time. Focus on consistency,as a little progress each day adds up to big results.

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