Staying healthy and fit in this fasting season – Dr Chinasa Amadi, Medical Doctor, Certified weight loss coach and Nutritionist

To most individuals Fasting and Fitness and even staying healthy shouldn’t be used in the identical sentence. But there isn’t any higher time to take care of a healthy way of life like throughout fasting.   

It could be extremely laborious, however slightly optimistic psychological perspective goes a good distance as a result of a lot of the battle is in the thoughts. I’m glad to be sharing these tips about behalf of TECNO Mobile Nigeria that will help you by your interval of fasting.

Lets begin this manner:

  1. Go for a medical test-up. Yes, I stated it!  it is necessary that you just go to your physician throughout this time, particularly if you wish to train throughout your fasting interval.
  2. The vital meal earlier than you begin your quick! The pre-daybreak meal helps your physique keep hydrated and fuelled up on vitality and vitamins till your subsequent meal after you conclude your quick. It additionally helps you keep away from overeating if you break your quick at sundown.

Your pre-quick meal must be a balanced weight loss program. Focus on advanced carbohydrates like Beans, Oats, Corn, candy potatoes, wheat and Protein wealthy meals like eggs, fish, meat, milk e.t.c

  1. Add in Fruits and Vegetables at all of your meals. Fruits and greens are a terrific snack and a healthy various to pastries and sweets normally consumed throughout fasting intervals. Some fruits and greens naturally include excessive water content material, particularly cucumbers, golden melon, watermelons, pawpaw and oranges. Eating these after fasting hours will help maintain you hydrated.
  1. Plan your train routine. Keep your exercises brief, greatest if you happen to do complete physique workouts like skipping, working, or cardio exercise. As you get extra comfy, it’s possible you’ll progressively improve your train time. You might train simply earlier than you break your quick to keep away from dehydration and so it coincides as your put up exercise meal. But if you happen to can’t work out after breaking your quick, permit at the very least 2-three hours after consuming to start your train routine, to present your physique sufficient time to digest meals correctly.
  1. Break your quick slowly! While it’s tempting to overindulge when you break your quick after a day of meals deprivation, keep in mind that it is best to take it sluggish.

First take some water and then wait earlier than beginning your most important meal. You can add in 2 or three dates right here. Dates are a terrific supply of vitality for the physique, serving to it to secrete digestive enzymes in preparation for the upcoming meal. Afterwards, You might eat the principle meal. Remember as acknowledged above…it must be a balanced meal.

  1. Water! Water! Water! Drink at the very least 2/three litres of water a day. Beware of consuming plenty of common sugary drinks similar to Kunun, Tamarind, Fura and Zobo. It is greatest to keep away from caffeinated drinks similar to sturdy tea, espresso and colas, as they might make you dehydrated. Water is the most suitable choice!
  1. Rest! This is one missed a part of fasting, however it is vitally vital. Rest is a part of the method. Be intentional with getting a superb evening sleep.

This is an instance of a four-day Fasting healthy Meal and Fitness plan:

Before the quick Breaking of quick WORKOUT
DAY 1 Pap + Moimoi + Watermelon Okro soup + Eba + 1 cucumber 20 minutes jogging
DAY 2 A bowl of oats + mangoes Beans porridge + fish with steamed greens 15 minutes Interval coaching
DAY three Boiled candy potatoes and vegetable sauce with fish Moimoi and vegetable salad  + watermelon 20 minutes Aerobic workouts
DAY four Boiled plantain and vegetable egg sauce + 1 apple Goat meat pepper soup and Eko + Golden Melon Skipping (15 minutes)

It is okay to battle. It isn’t meant to be simple and as with most issues in life, the more durable the battle, the better the reward. But it’s doable and you’ll be able to obtain this. Take this one step at a time. Overall, we would like you to benefit from the course of to a more healthy you. Look at it as a private problem and one which brings nice reward.

Wishing you all a blessed month.


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