Remaining fit and healthy should be on top of our list. Everything else is doable if you are physically and mentally capable of doing it. Unfortunately, our health and fitness remain buried down to the bottom of our priority list. Thanks to the busy schedule and tiring routine of our day-to-day life! Speaking of routine, the phenomenon people often underestimate its value and impact on their life. By incorporating some healthy practices into your daily routine, you can get a fit body without giving up any extra time of the day. Although following a steadfast routine is not a cup of tea, this is the best way to stay fit. Moreover, you do not need to go for a full-flagged regime. Just follow the following 3 healthy practices like a ritual if you wish to remain fit and healthy for a delightful and confident lifestyle.
- Sleep smart
Sleep is the basic necessity for a fit and healthy mind and body. There is a reason that people call this necessity with the names such as “beauty sleep” and “power naps.” Researchers say that appropriate sleeping can trim your waistline as effectively as a gym session does. Sleep scarcity reduces the leptin levels in the body. Leptin refers to energy-balancing hormones. The lack of this hormone disturbs the balance that makes people eat more food to gain energy. When you eat more during the daytime, you consequently gain weight. For faster weight loss dietary supplement helps to lose weight quickly without much effort and nitrilean reviews are satisfactory.
Good sleep influences your mental health as well. Good sleep means a fresh mind ready to create, produce, solve problems, make decisions, and perform outstandingly to come out as a successful worker. The question is that how to incorporate a good night’s sleep into your routine. It is not every night that you manage to sleep soundly, particularly in your current lifestyle. The lack of bedtime rituals is the biggest hurdle in your way to sleep with all its scientific and mental benefits. Create the following sleep rituals that will “automate” this significant habit:
- Get clean with a hot shower: A hot shower in any season is the best relaxant for a tired body and mind. Once you are done with your day, give yourself the luxury of a hot bath after brushing your teeth.
- Soothing hot drink: A cup of hot chocolate or ginger tea according to your taste soothes you for your night’s sleep. In addition, it keeps you filled for the night because many people wake up in the middle of the night for midnight snacks because they get hungry.
- A relaxing book or a movie: Finally, you are ready to hit the bed with a book or movie of your favorite genre so you can go to sleep without thoughts too close to home. Such thoughts keep your mind awake and working on the hunt for solutions. This results in restlessness and stressful sleep, which is bad for the fresh day you look forward to.
- A biblical breakfast regime
We breakfast daily. Eating breakfast is already part of our routine. The matter of consideration is how we can transform our breakfast that can contribute maximum to our fitness. For this reason, you may skip any other meal but not breakfast. This important meal should include maximum nutrition for an energetic day and a fit body. Your breakfast should have carbohydrates, proteins, and good fats to keep you active and revived for the whole day while giving you plenty of time and work to do to burn the calories. Don’t forget fibers to maintain your metabolism rate for a healthier and prettier you. The ideal breakfast combos that you can include in your ritual are:
- Eggs: they are delicious, and you have a variety of ways to cook them. They give a feeling of fullness without giving your many calories. Make an omelet or scotch of 3 eggs that will provide 20 grams of good protein. You can add a caffeine shot with a cup of coffee with less sugar and skimmed milk. Caffeine advocates support the idea with studies that it alert minds and improves mood.
- Greek yogurt: This is another delicious yet nutritious choice of breakfast. It is a creamier type of yogurt richer in protein. Its higher thermic effect increases the metabolic rate that keeps your weight in control. The CLA (conjugated linoleic acid) helps in fat loss. Combine with a cup of green tea for a refreshed beginning of the day.
- Oatmeal: This is the best choice for those who prefer cereals for their breakfast. Oatmeal is highly rich in a fiber called beta-glucan. This type of fiber has many health benefits. But on the other hand, a bowl of oatmeal has only around 6 grams of protein which does not make it an ideal protein breakfast. However, if you throw a boiled whole egg in the combo, it will make an excellent blend of fiber and protein-based healthy breakfast.
- Fruits, nuts, and berries: Top up the main breakfast items with fruits, nuts, and berries according to your capacity to intake. Also, the combination should give you all the nutritional count that you need for a healthy breakfast. For instance, a cup of blue or blackberries is very rich in fiber. Combine them with a protein-rich Greek yogurt, and you will get a nutritious breakfast.
Taken from: https://www.dreamstime.com/photos-images/breakfast-ritual.html
- Make every place and every time good for exercise
When you are working the whole weak, you have only weekends to dedicate to fitness training. With a maximum of two days at hand, your workout routine should have very high intensity. Adopt the mantra of “quality over quantity.” Go for full-body workouts, a combination of cardio and resistance, and other high-intensity regimes to optimize your fitness sessions. You can maintain the impact of high-intensity weekend workouts over the week with small routine rituals. When you lead a kind of lifestyle where every day is packed with meetings and appointments, you need to make the best out of every place, and every time you can lay your hands on to do some exercise. Following are some of the practices you can ritualize in your daily routine.
- Facial exercises for younger and thinner faces: You can do facial exercises on your bed when you wake up to keep your skin healthy and youthful. Also, it will curb your double chin.
- Weight loss routines and stimulants: Use stairs instead of the elevator to burn all the extra calories you gain at luncheon meetings
- Leg raises on from sitting position: You can do leg raises from the comfort of your seat while working to keep your calves and legs toned. It will also bring youthful spring to your steps.
Taken from: https://www.livemint.com/Leisure/HHucqz8fZjskmFlyVmJ1pN/Turn-your-office-chair-into-a-gym.html
- Bicep roll-ups for stronger toned arms: Keep one kg dumbells handy, so you can do some bicep roll-ups while sitting on your seat.
Taken from: https://www.skimble.com/exercises/1047-seated-bicep-curls-how-to-do-exercise
- Compression workout shirts: You can wear compression workout shirts underneath your work clothes. They are available in the flimsiest material, so you can comfortably wear them at any time. Customize them with your favorite quote. Your custom compression shirt will keep your energy boosted for your exercise rituals.
These small rituals are the little achievements that stimulate you to a good and energetic mood all day long. Moreover, these incorporations make you a disciplined, trim, healthy, and sharp person who everybody wants to follow and copy.
Author Bio
Shawn joy is a community manager and a professional blogger for 3 years. He is fitness freak loves to create workout videos in his leisure time. He love to write hios thoughts in to his blogs