End 2024 Stronger and Healthier with These Simple Diet and Fitness Adjustments
By adopting a few strategic habits, you can transform into a healthier, leaner, and stronger version of yourself by year’s end.
Who doesn’t want to wrap up the year feeling brighter and more vibrant? The good news is, you can start right now! With just nine straightforward tweaks, you’ll be on track to welcome 2025 as a new and improved you. According to fitness coach Raj Ganpath, “you will finish 2024 looking and feeling awesome.”
Here are the essential tips:
- Hydrate properly: Drink 40-50ml of water for every kilo of your body weight each day.
- Stay active: Aim to walk 12,000 to 15,000 steps daily.
- Strength train: Include strength training in your routine three times a week.
- Build endurance: Work on your stamina 1-2 days each week.
- Boost your protein intake: Consume 1.5 grams of protein per kilo of your body weight every day.
- Eat your greens: Include 2-4 cups of vegetables and fruits in your daily diet.
- Limit junk food: Keep sweet, fried, or junk food consumption to under 100 calories per day.
- Prioritize sleep: Ensure you get at least 7 hours of sleep each night.
- Avoid overeating: Practice mindful eating to prevent excess calorie intake.
Can these small changes help you achieve your fitness goals?
Absolutely! Dr. Manjusha Agarwal, a senior consultant at Gleneagles Hospitals in Mumbai, emphasizes that limited mobility can disrupt your metabolism, leading to weight gain despite a clean diet. To counteract this, she recommends at least 45 minutes of physical activity daily—whether it’s swimming, walking, running, yoga, or weightlifting.
Over the next four months, steer clear of unhealthy, processed, and packaged foods loaded with sugar, sodium, and preservatives. Instead, focus on balanced meals rich in green vegetables, fruits, lentils, whole grains, and nuts.
Consistency in your sleep routine is crucial, adds Dr. Rajesh Kumar, associate director of internal medicine at Paras Health, Gurugram. Reducing screen time before bed can significantly improve sleep quality. He also suggests incorporating mindfulness practices like meditation, deep breathing, or yoga to manage stress effectively.
Stay hydrated by drinking plenty of water throughout the day. Carry a reusable water bottle and set reminders, especially during and after exercise, to ensure you’re always well-hydrated. Read More.….
