As a college student, you have so much going on. With all the projects, deadlines, studying, and lectures, it's hard to keep everything else under control.
This feeling of being overwhelmed is what prevents students from leading a healthy lifestyle and taking care of their diet. And that leads to gaining some weight and developing unhealthy habits.
However, it’s important that you get back in shape and keep your body fit. This is primarily for your health. In addition, it will make you feel better about yourself and you’ll have the extra energy to spend doing other things that you love.
6 Tips on How to Get Fit as a College Student
To help you learn how to stay in shape in college, we've put together a list of 6 valuable tips that actually work. Let's take a closer look.
1. Learn Self-Discipline
You’ve set a goal in front of yourself. You want to get fit and improve your physical health.
Just like with any other goal, this will be virtually impossible unless you master the art of self-discipline.
Self-discipline will ensure that you:
- focus on achieving your goals
- don’t allow yourself to give up
- sacrifice a little something to gain a lot
- stay disciplined throughout the entire process
There will be times when you'll want to go back to your old habits. There will be a moment when you'll wish you quit working on self-improvement and give up.
But, if you're self-disciplined you'll motivate yourself to push through these moments and get back to the steps in your plan.
2. Reorganize Your Time
Most college students find it hard to exercise regularly because they lack free time. While there's some truth to this issue, we believe that with just a bit of effort, you can reorganize your day. (Check out the Pomodoro technique)
All you have to do is plan your day and stick to your schedule:
The Pomodoro Technique is a great time management technique. [Image Credit: Fractus Learning]
- study time
- leisure time
- exercise time
Plan each day ahead and maximize your productivity to achieve all your daily goals. To be able to make this happen you’ll have to:
- give up on all time-wasting distractions
Do, instead of scrolling down social media or watching Netflix for 2 hours, work on getting fit and achieving the rest of your daily goals.
3. Find Your Exercise
If you find exercising to be boring, monotonous, or even unpleasant, you probably haven’t found the type of training that fits you and your taste.
Just because your friend enjoys jogging and uses it to stay fit in college, it doesn’t mean this activity will suit you as well. This is why you have to explore as many options as possible until you find what you like.
We suggest you try:
Apart from the sports and activities we’ve listed above, feel free to try anything that will keep you up and running. However, make sure that you feel good and satisfied during your workout sessions.
Once you fall in love with a workout system, a sport, or a type of exercising, you’ll be willing to do it regularly.
That will help you stay healthy and fit.
4. Embrace a Healthy Diet
Let’s just get something out of the way. Embracing a healthy diet doesn’t mean you need to starve or reduce the amount of food you take on a daily basis.
On the contrary.
Embracing a healthy diet is about never starving, eating regularly, and making wise choices about what you eat.
But, there are some golden rules to staying fit that you simply have to obey:
- remove all refined sugars from your diet
- eat as much fresh food as possible
- eat very little or no bread, pastry, and pasta
- choose highly nutritious ingredients
For instance, instead of eating store-bought oatmeal that you just mix with water and eat, you can make your own from fresh ingredients. Use oats, plant-based milk, and mix it up with some blueberries, bananas, and walnuts.
Naturally, you'll have your cheat day every now and then but embrace a healthier as a lifestyle, not as something you'll do until you lose weight.
5. Workout in Between
Your official workout isn’t the only physical activity you should embrace during the day. With a little bit of a lifestyle change, you can get a lot more physically active doing ordinary daily activities.
Here are a couple of practical ways you can get even more active during the day:
- walk or ride a bike whenever you can
- avoid taking the bus or a taxi
- spend as much time outdoors as possible
- avoid elevators and always take the stairs
- make your social gatherings more active (e.g. bowling instead of just having drinks)
With a couple of small changes, you'll be as active and energized during the entire day.
6. Sleep Regularly
Another answer to the question of how to stay in shape in college is definitely to sleep regularly.
Regular sleep is one of the basic things our body needs to function properly. That means that without it, we'll hardly be able to achieve all our goals or even our basic daily needs.
Sleeping regularly will influence your journey towards getting fit and here’s how:
- you’ll be able to follow your schedule
- you’ll be energized
- you’ll reduce stress
- you’ll have the time to focus on your plans and tasks
- you’ll be more focused and productive
So, make sure that you stick to a regular sleeping schedule and allow your body to take a rest from all the hard work you’ve been doing the entire day.
Getting fit isn’t about exercising constantly and eating greens. It’s about finding a formula that works for you and motivates you to keep working on achieving that balanced lifestyle that will result in you being fit.
Use the tips we’ve listed above to stay fit in college. Never stop working on your goals and make sure you stay happy in the process.
Marques Coleman is a blog writer at TrustMyPaper. He specializes in marketing and copywriting. Moreover, he is an avid traveler and always tries to learn something new.
Our homes are our sanctuaries.
The need for a healthy home is greater now than it ever has been. Your home is one of the places where you get to feel safe. Most people spend more than half of the day in the house, particularly if you are working from home or when kids are off school. For these reasons, we have to do everything to ensure that our homes are healthy.
The state of a house plays a significant role in the well-being of its occupants. Some of the health issues that individuals deal with such as insomnia, deadly allergies and stress could be reduced by simply keeping the home in its best condition. You might already have the basics out of the way like inspecting the property for toxins, regular cleaning and installing smoke detectors. However, you can do so much more around the house to turn it into a healthy setting for everyone. Here are a few tips.
The amount of light that enters your house affects the internal atmosphere. Natural light is vital to improving your well-being. For one, UV rays are antiseptic, allowing them to reduce the build-up of harmful bacteria in your home. Natural light helps in hormone production and elevating moods. Your house should have as many open windows as possible to let light in. Your skin needs light to maintain a healthy complexion. However, you must remember to be careful about exposing yourself to excessive levels of the sun’s rays.
Introduce a Healthy Diet
Getting your family to eat healthily should be a priority when improving the state of your home. Simple changes with dietary habits can help your children, spouse/partner and everyone else in the house enjoy a healthy lifestyle. You don’t have to institute drastic changes at once. Let people adapt to a new diet slowly. For example, you can begin by cutting off bread from your breakfast or reducing the number of fast foods you eat every week. Find ways to keep each other motivated like having a family meal plan.
Leverage the Health Benefits of Hardwood Floors
The type of flooring in the house is one of the factors that impact indoor air quality. Allergens are a common problem, even inside a home. Dust mites, pollen, animal dander, and dust are some of the contaminants that can make life miserable for people suffering from allergies and asthma. These allergens can accumulate in the house and exacerbate health issues. Floors are some of the places that trap allergens. Hardwood floors are hypoallergenic, meaning that they are not likely to cause allergic reactions. Wood floors have smooth surfaces that make it hard for contaminants to stick to them. Other flooring options such as carpeting can hide allergens in the fibers, making a room a breeding ground for environmental allergic triggers. Besides the health benefits of natural wood floors, they look stunning and are available in an array of colors and styles.
Normalize Meditation in the House
Relaxation is essential if you are to live a healthy life. Meditation is one way to achieve peace of mind. Making meditation routine among family members can generate impressive results. When people leave the house, they have to deal with a variety of stress triggers that can cause stress. Bringing that home can lead to arguments among family members and increase tension within the home. Meditating in the evening goes a long way in boosting good health. Mediating in the morning is also a great option to prepare for the day. The internet is full of free meditation videos and guides if you are unsure about how to get started.
Reduce the Chlorine Intake
A majority of households survive on chlorinated water, and that is a good thing. The chemical is effective in eliminating germs and curbing water-borne diseases. However, too much chlorine can have other complications. Some studies show that prolonged intake of chlorinated water increases the risks of some forms of cancer. A good approach is to use charcoal filters in different water outlets, including the kitchen sink and showerhead. Get a filter for the fridge as well, for the people who don’t drink from the tap.
Less Time on Screens
How much time do you spend on a smartphone, computer, TV or tablet? Chances are you would be surprised by the number of hours. Most people don’t realize that they spend a substantial part of their day in front of a screen.
Even at home, children are on their game consoles, streaming videos or watching TV. The abundance of technology in our daily lives limits the time we spend on face-to-face interactions. Cutting back on the use of technology will have numerous benefits for your family’s health. Besides boosting both physical and mental health, it also reduces noise pollution. Too much noise contributes to stress and can be detrimental to the general mood in a home.
Plant a Garden
Green spaces are excellent at improving the ambiance of a property. If your property has room, plant a few vegetables. They will give your home a beautiful look that will make the interior feel good as well. You can also have indoor plants to act as natural purifiers. Indoor air quality can get toxic fast due to various compounds in paint, building materials, appliances, and even clothes. House plants will also provide the place with a fresh feel that makes it very comfortable. Asparagus fern and English ivy are just two of the options you can try. Plants are also perfect in helping cool the house when it’s hot.
Exercise Outdoors Together
A healthy home is not just about the property but the people living there as well. The way family members or roommates relate to one another can affect their overall health. People need to bond and learn to appreciate each other. It would be wasteful to create a harmonious home when that harmony doesn’t translate to personal relationships. Participating in outdoor activities together can help you forge strong relationships. Plan hikes, camping trips, excursions and road trips to spend time outside the house together. Outdoor adventures can be opportunities to enjoy shared interests or discover new hobbies as a group.
When we think about improving our health and the health of our family, we need to think about it in two parts.
Firstly, focusing on nutrition and exercise is important.
But we also need to consider how our environment affects our family’s health. Your home can be the safe haven that you intend to be with the right changes. Look through your home and find ways to make it a more conducive place for your well-being and that of everyone living there.
Making your home healthier doesn’t have to be expensive or cause a lot of difficulties. Simple, practical changes are the order of the day. The trick is to challenge habitual habits as a family.
Remember, when we work together, we reach our goals much faster. There is never a better time to teach children about health and wellbeing than when they are young.
This article was written by Martin O’Callaghan of Wood Flooring Ireland. Martin has been an advocate of the health benefits of Wood Flooring for a number of years and is passionate about educating families about practical ways of making their homes healthy places to live.
The COVID-19 outbreak has changed the lives of millions of people across the globe. Many businesses, large and small, have decided to close their headquarters—asking their employees to work from home to avoid contagion.
For many, working from home has been something they have been yearning for years. But, for others, it has proven to be a challenging task. As a freelancer, I am no stranger to working remotely!
Thus, I have come up with 14 useful tips to keep you productive and efficient throughout these days:
14 Tips to Efficiently Work From Home During the Coronavirus Quarantine
1. Develop a schedule
One of the most challenging things about working from home is coming up with a schedule — and sticking to it. Thus, the first thing you will want to do is program your day. Determine how many hours of the day you will allocate to work and commit to them (just like you would at the office.)
It is also important not to get reeled in by your work. In other words, the schedule will also help you establish a healthy work-life balance.
2. Set up a workspace
You must designate a room (or space) in your home to be your “office.” Working from your bed or while sitting on your couch can be tempting. But, trust me, you will be more productive if you set up an adequate workspace. Plus, your back will not suffer!
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@stokcoldbrew my favorite cold brew coffee, just launched STōK Fueled — a new line of cold brew coffee (you had me at coffee, BTW!) and creamers that help me kick-start my day with the help of my good friends, caffeine, and protein from butterfat and MCT oil. It’s the perfect way to get more out of my coffee, and more out of my day. #ad #StokFueled⠀ ⠀ But it begs the question, how does one set up their day for greatness? ⠀ ⠀ Myself, it comes down to 4 non-negotiable self-care, daily rituals.⠀ ⠀ 💪 Ritual 1. Daily Journaling. Start simple. Each morning, while enjoying your morning java, open up your notebook and scribble down 3 things that you are grateful for happening that day. ⠀ ⠀ 💪 Ritual 2. Minimally 5 to 15 minutes of morning meditation. No better way to calm the mind, the body, and the spirit. Think about this as your hard reset and the clearing of your mental cache. ⠀ ⠀ 💪 Ritual 3. If you don’t move it, you’ll certainly regret it. Celebrate your health and realize that there’s nothing more impactful on your health than your ability to celebrate your fitness. Move your body each day with a purpose — minimally 15 minutes! (and if you have a challenge getting started, 4 oz of STOK cold brew always does the trick for me) ⠀ ⠀ 💪 Ritual 4. Feed the mind and spirit with knowledge. Take at least 10 minutes a day to feed the muscle between the ears with something you didn’t know before. This keeps you learning, growing and evolving into your greatest version of you. ⠀ ⠀ Setting your day up for greatness is as easy as 1, 2, 3, 4… and, when it doubt, add more caffeine! IMO, it makes everything easier. 🚀 ⠀ ⠀ #StokFueled
3. Write down a to-do list
Between house chores, distractions, and work, it can be hard for you to focus. Hence, writing down a daily to-do list can help you prioritize tasks. By doing so, you are also making sure that you accomplish what you set out to do within the day.
Additionally, crossing out items on your list will help keep you motivated!
4. Get dressed!
You should always get dressed (even if you are going from your bed to the living room.) By doing so, you will be mentally and physically more open to work.
Staying in your PJs can be alluring. But, it can also affect your productivity and compromise your efficiency. So, take a shower, get dressed, have some coffee, and get to work!
5. Take reasonable breaks
When you work where you live, you must implement periodic breaks to avoid burnouts. Hence, I recommend getting out of your “workspace” every so often. Of course, all within reason. To ensure productivity, limit your breaks so they do not take over more than 1-1.5 hrs. of your workday (just like they would at the office.)
6. Stay in contact
If you usually work within a team, do not let working from home get in the way. Keep in touch with your co-workers and team members online or via phone, Facetime or Zoom. And, if need be, schedule daily check-ups to ensure all projects are going as planned.
7. Be prepared
When working from home, make sure you have all the necessary resources to get the job done. If you are missing a given document, piece of information, or any other thing that prevents you from doing your job, ask your boss (or superior) for it.\
For instance, if you work at a law firm, make sure you have all the necessary case files to do your job effectively.
8. Stand up!
One of the great things of working from home is that you get to choose if you want to work standing up, sitting down, or switching it up. So, take advantage of the situation and move around. By doing so, you will be more alert and avoid fatigue.
Active pauses are another great way of keeping you alert. They are usually mini-breaks that do not exceed 8-10 minutes and consist of simple exercises that can be done from your work station.
9. Learn to manage distractions
If you have roommates or kids, odds are you will have to face several distractions within your day. Try to keep calm — it is entirely normal, and you are not the only one facing these sorts of challenges.
To master the art of working remotely, you need time and patience. I still get distracted after years of working remotely. Thus, the trick is to learn how to manage those distractions, so they do not take over your entire day.
10. Establish boundaries
It is crucial that, aside from following a schedule and sticking up with your routine, you establish boundaries. Working from home can blur the lines as to what is (and is not) acceptable.
Thus, if your boss, client, or co-worker calls you at 10 PM, do not pick-up the phone. Let everyone know that you will be available during regular work hours and ask for them not to contact you outside that time (unless it is an emergency.)
Although this is not directly related to your actual work, you should always take the time to get some exercise done within your day. Even if it is just a walk around the block, reserve some time for physical activities (especially if you live in a small apartment.)
Join the free 28-day Whole Life Fitness Manifesto — 28 days of home-based, bodyweight workouts!
Remember that productivity also comes from feeling your best!
12. Trust yourself
Changes can be hard, even more so if they are not done voluntarily. Hence, you need to stay positive. Working from home is no easy task, but it is also not impossible.
13. Stay informed!
We cannot forget that we are going through a worldwide crisis. Thus, it would be best if you stay informed about what is going on. If you can, turn on the news once in a while or read up the latest tweets. The idea is to avoid contagion, not to isolate yourself from the world.
Stay informed about the Corona Virus and How to protect yourself…
There you have it! Fourteen tips to keep you productive and efficient while working from home.
So, roll up your sleeves and get to work. And remember, it might feel weird and uphill at first, but, with time, you will learn to make it work. After all, you are only as strong as the challenges you overcome! And this too shall pass.
Miguel Bratos is a Spanish freelance copywriter running Spanishwriterpro.com. He specializes in SEO writing in the Spanish language and has more than six years of experience working full time from home.
The advantages of swimming for kids far exceed the possible downsides, so even if your child is under 2 – stock up with the best diapers for swimming and let's get that started.
Getting colds and the flu from introduction to cold water throughout the swimming is one of the most feared hazards, yet based on false assumptions.
Colds and the flu are commonly transmitted by contact with an infected individual. There is a higher probability they will come down with a bug or flu from you than from swimming. One dependable guideline to work with is that, if your child is sick, keep him/her home to limit the spread to other people.
Parents, for the most part, remove their kids from classes “as a careful step.”
They think that their youngsters will come down with a bug or seasonal influenza from being in the pool. Their kids end up missing out on the fun during the winter and spring period and also their swimming abilities recognizably relapse.
5 Amazing Reasons to Register Your Child for Swim Lessons this Spring
So, how about we explore how beneficial swimming throughout the winter can be for your children?
1) Swimming Will Help them Stay on Track
When kids enjoy a recess from swimming during the spring, they may need to invest some extra energy reminding their muscles what to do when they hop back in the water.
Repetition is best when developing any skill, including swimming.
Therefore, proceeding with exercises throughout the whole year will help keep them on track with their swimming progress. In a nutshell, when you enlist your kid in swim exercises only during the hotter months, they might not have what it takes to get back to their previously earned swimming strengths.
2) Health Benefits
Youngsters who swim all through winter are unlikely to come down with far fewer bugs and influenza. Swimming, alongside great nourishment, can enable your little ones to remain fit and strong during the year.
A cessation of exercises through the winter months ordinarily brings about a decrease in a kid’s faith in themselves and freedom in the water. In addition to this, there is a significant drop-in strategy and stamina, inside a time of half a month or even less. Aside from the significant issue of having lowered immunity, this is the reason swimming and swimming exercises ought to be organized inside the family calendar and spending plan.
3) Boosts Brain Development
Swimming has been demonstrated to aid mental and brain development. For school-matured children, it`s fundamental for the advancement of academic execution as well as coordination, balance, motor development, and focus. Such upkeep and support are especially significant for babies, toddlers, and pre-school kids when long-term aptitude maintenance and muscle memory are beginning to build.
4) Regression in Confidence and Performance
A half-year out of the water over the winter breaks can prompt issues such as dreading water and a decrease in execution.
Proceeding with swimming exercises over winter and spring is an ideal approach to avoid generally undesirable results such as being frightened of the water, or simply feeling uncomfortable in and around water.
In addition to this, there could be financial repercussions to parents of children who don`t train during the cold season. It is better to pay for swimming throughout the year than to pay for extra exercises during summer or for additional exercises inside a term to make up for lost time over the break.
5) Drowning Dangers
The threats presented by water don't decrease because the months are colder. Most cities have warm atmospheres that make it possible to swim in pools, spas, and at the seashore throughout the cold months. On top of this, we have other potential drowning risks that we should always be on the lookout for. Some of them include showers, lakes, indoor pools, and tubs.
Swimming is a sport that can help spare your kids from danger. In light of this, any choice to defer a youngster's swim exercises in the cold months ought to be considered cautiously. Interest in swimming exercises through the spring will improve a kid's water mindfulness and security.
You now can understand that swimming through winter can keep your kids fit and healthy. Therefore, it is only wise to quit dreading wet hair, get your children out of the house, away from digital screens, and into swimming pools. Swimming is an extraordinary method to fix your little one's restlessness, while still having exceptional experiences. Consider these eye-openers to benefit your children.
For questions and additions concerning swimming during winter, please share with us by commenting below.
Elizabeth is a traveling mom with a nutrition degree. She knows everything about baby products, even how to choose the best humidifier for baby. She -writes about her tips and travel-hacks on her blog.
You undoubtedly know all about why and how physical exercise benefits health. It helps in controlling and losing weight, reduces the risks of cardiovascular diseases and many types of cancer, as well as a lot of other things.
But despite all this awareness, even if you do your best to be as active as possible, at times, you need to be a couch potato rather than do 45 minutes run on a treadmill or lift weights. You also may find it challenging to pull your kids away from their favorite high-tech toys and make them go outside.
It makes perfect sense that sometimes you don't feel the energy to work out, especially when you are a working parent. The main reason for this lies in the simple fact that many of us perceive it as something that we need to do, the same like we need to go to wash dishes and all the other chores. But if you turn things around and begin to think of fitness as something enjoyable that you can do together as a family, the perspective might change.
As you already know, it is very important to take care of your wellbeing and overall health. We always strive to give you the best information related to things that are necessary for you to be in excellent shape.
That said, we prepared an article that will provide you with some suggestions to enjoy family fitness activities with your loved ones.
8 Leisurely Ways to Make Fitness Great Fun for the Whole Family
1) Have a Walk
It is one of the simplest activities you can think of and doesn’t require any equipment nor individual planning. You can agree to go for a walk through the local forest every evening after dinner. To make it more interesting, you can make up a game to play while walking. For example, you can all look for the biggest pinecone or the funniest lucking leaf.
2) Play Outdoor Games
Children nowadays grow up with various tech gizmos constantly in their hands, and if they do some of the activities outside, it's only in PE class. But exercise is vital for the proper physical and mental development of a child.
Kids, however, don't understand why they need to be active, so it is on you to find ways to engage them and make them spend more free time outside.
There are plenty of games that both you and your kids will enjoy if you incorporate them into the daily routine. If your kids are little — play hopscotch, jump-rope workout, or hide and sick. With older ones, you can play soccer, badminton, basketball, or games like obstacle course adjusted, of course, to a child's level. Of course, you need attractive equipment to engage your kid to the playing, such as best soccer balls, badminton rackets,
3) Family Cycling
If you, your partner, and kids know how to ride a bike, then this is another excellent activity that you can do all together.
We live in times when a lot of people barely see each other when they get home from school or work. Family biking trips give you a chance to spend some quality time with your loved ones, explore your area, and stay in great shape. It is an excellent exercise that prevents obesity, improves heart health, and reduces stress.
What is interesting about cycling is that when you aren't alone, you don't even think about it as a workout.
4) Work in the Garden With Your Kids
If you have a small garden, go out with your kids to take care of the plants. It is another fun activity that certainly doesn't seem like an exercise. Kids usually love to water the plants. When they get older, they can also pull out the weed and work with some tools.
5) Make an Active Holiday Gathering
Everyone loves holidays and celebrations. It's the time when we are off from work; we share great moments with friends and family members. And of course, food is one of the essential things in these situations.
Well, it is equally important not to neglect our health in these times. There are usually a lot of people at a family gathering and as many team sports that you can enjoy together. Before you know it, you have a real sports match going on.
6) Plan an Active Vacation
It is perfectly reasonable that you need to rest when you are on vacation. But it doesn't have to mean that you will spend ten days just sitting on a beach or in the cabin in the woods. Plan to go on a skiing trip or a camping/hiking tour with your partner and kids. You will all enjoy spending time in nature and learning new skills.
7) Dance While Doing Chores
Who said that doing house chores needs to be boring?
Put on some music while you are vacuuming and cleaning and start singing in dancing. Get your kids involved as well. Not only it will get them moving, but also help them develop a more positive attitude towards all these dull tasks.
8) Get a Dog
Bringing a dog home gives a new dimension to family life. It is a great joy but also a great responsibility. But if you and your loved ones feel that you are ready to provide a happy home for a furry family member, you will see that this is the best decision you made. As for your fitness level – well, you have to take the dog out for a walk three times per day, so it is safe to say that it will be significantly improved.
And of course, feel free to join the free-28 day Whole Life Fitness Manifesto to get free workouts, health and wellness information, and guidance.
As you can see, there are plenty of family fitness activities. We hope that we inspired you to get more active and go out with your partner and kids.
Remember, nothing is complicated if you find the right way.
Do you have some suggestions for exciting activities? What do you like to do together with your kids?
Elizabeth Barlettah is a personal trainer with a nutrition degree. She shares her own gym and healthy tips even how to become flexible via her blog.
It’s known that vegetarian and similar diets include less fat and sugar than meat-eating ones.
But the truth is — adopting a vegetarian meal plan is no guarantee of weight loss.
It is very common for people to lose weight when they decide to go vegetarian.
And the major reason for this is because vegetarian diets limit sugar consumption if to compare with meat-eaters’ menus.
While vegan diets support weight loss, they need to be complemented with plant-based foods with high fiber content.
Thus, you will be able to regulate blood sugar levels and feel full for a longer time. If you’re really serious about shedding fat on a vegetarian diet, then there are some things you should know.
Don’t Fall into the “Cheese Trap” When on a Vegan Diet
When choosing staples, new vegetarians usually go for options like pizza and cheese. And if you love sandwiches, then you will likely prefer a grilled cheese-covered turkey breast sandwich. #nomnom
The problem with dairy products like cheese and cream is that they often have high-fat content. So, regular consumption can easily make you gain weight. A single ounce of cheese or a heavy cream teaspoon can contain over 4g of saturated fat and 50 calories. In fact, some fat-laden cheeses contain as much as 120 calories per ounce with more saturated fat.
So, imagine how much calories and greasy food you’re consuming when take a whole cheesy meal or cream soup. This is the last thing you want in a vegetarian meal plan.
The gist is not to overdose on dairy products. Some determined vegetarians may completely rule them out of their vegetarian diet for weight loss. But in case you decide to keep them, make sure you limit your intake to one ounce of organic cheese per day in each vegetarian serving.
Mind the Fats in Your Vegetarian Diet
When on a vegetarian weight loss diet, it’s vital to know the type of fat you take as well as how much you eat. Even when taking healthy fat oils, it is best to limit your consumption to a moderate amount.
Plant-based fats like olive oil contain a lot of vitamin E, which is good for the skin. Another popular fat option that is also high in vitamin E is avocado. Both foods are largely made up of monounsaturated fats, which make them heart-healthy choices and thus great for vegetarians.
Oils from flaxseed and walnuts are also ideal for a vegetarian weight loss diet. Their inflammatory property makes them helpful in getting rid of toxins in the body. The lauric acid in coconut oil is also good for the guts, which makes it a great addition to vegetarian meals.
As earlier indicated, it is advisable to limit your healthy fat intake in order not to hike the calorie content in your meals. You don’t want to exceed 5 servings of a single teaspoon of plant oil per day in a vegetarian diet. If you can go lesser, it’s even better!
Choose Fruits as Dessert for Your Vegetarian Diet
If you really want to lose weight on a vegetarian diet, then you should consider substituting your usual dessert for fruits. There are so many delicious fruits to choose from. But bananas, apples, and berries are perfect not just because they satisfy your desire for sweets but also for their weight loss benefits.
Banana is commonly used in most vegetarian meal plans for sweetening. Apples are great for your guts. And there’s no denying that a healthy gut is essential for keeping your weight in check. Berries have inflammatory properties that can help rid the body of toxins and prevent cancer. They also help to ensure your skin remains tender and beautiful.
It is important to note that these fruits still contain a considerable amount of sugar, especially banana, so you should watch how much you eat. Ideally, you don’t want more than 60 calories in a single serving for a vegetarian weight loss diet.
Choose Your Soy Foods Wisely
While the dangers of excess soy to heart health and cancer is still not clear, it is recommended to take less of it to be on the safe side. More important is to choose your soy food wisely, especially when going vegetarian.
Experience has shown that adding healthy animal products to a vegetarian diet is actually a better choice than eating a lot of soy meat. This is because most soy-based meats usually contain a lot of sodium and preservatives.
Again, choose your soy foods wisely. Some of the best soy products for a vegetarian weight loss diet are soy milk, tofu, and tempeh. And it’s more useful to eat them unprocessed. So, you incorporate them into your vegetarian dishes in this form.
Legumes are also good sources of protein, which can be included in a vegetarian weight loss diet. They may help to control your cravings for processed food when hungry.
Go Crazy for Vegetables
It is practically impossible to imagine a vegetarian meal plan that is not filled with healthy veggies. They are the only food you should eat without fear when going vegetarian. They do not only supply nutrients to your system but also ensure you feel more satisfied.
It is recommended to go for greens like collard and kale, which are rich in iron. Other great vegetarian options are asparagus, carrots, cucumber, spinach, broccoli, and so on. Mixing your leafy vegetables with natural sources of Vitamin C, such as lemon juice, can also help your body to absorb iron faster.
Add Exercises to Your Vegetarian Diet
If you’re determined to shred fat on a vegetarian weight loss diet, then an exercise program should be in your plans. There are no two ways about it – you’ve got to MOVE.
Weight training and cardio exercises are great options. And you must be ready to keep to a regular exercise schedule. Without regular workout, it may be very difficult to get the kind of results you desire even if you have the most sophisticated vegetarian meal plan.
You can get a good personal trainer or you can get a treadmill if you want to exercise at home. Always go for the best running shoes for a treadmill to avoid injuries.
Regular training, combined with a healthy vegetarian meal plan, can accelerate your efforts.
To Wrap It Up – Take One Step at a Time
Vegetarian diets are not typically “low calories” and do not always result in weight loss. So, if you’re opting for a vegetarian diet for weight loss, then you will need to make extra sacrifices and be disciplined. Also, the process may take some time.
Hopefully, you can start making gradual changes by following the tips above. This is important, especially if you’re new to all this.
Elizabeth Barlettah has been working as a nutritional for seven years. In her free time, she travels and blogs about top-rated appliances at her own blog.