Healthy Habit and Tricks
Do not wait to strike till the iron is hot; but make it hot by striking. – William Butler Yeats
Healthy habit and tricks are the best as you don’t need to put more effort to it. These are simple tricks that you won’t be much noticeable. Just follow it to trick your brain to eat healthily.
1. Change Your Plate Color
To adopt a healthy habit, you first need to eat healthy. More intake of healthy food will lower the unhealthy food intake.
For this, you need to make changes in your plate color.
Red plate: You can trick your brain to eat less unhealthy by eating on a red plate.
Orange and Yellow Plate: People eat more when they eat in an orange or yellow plate.
Blue and White Plate: People usually eat less in a white or blue plate.
These are a part of the trick that you can play with your brain.
Note: In research on Alzheimer’s patient it was found that they ate more in a red plate.
2. Small Plate
Another trick that you can do to eat less by eating on a smaller plate.
It’s proven and effective trick.
While serving food, you might serve according to plate size as you might not be aware of the quantity due to a large plate. The problem is with serving more and eating more than you need.
While you serve less food on a small plate, your calorie intake will reduce without realizing. By eating in the small plate, you won’t run out of calorie, as you can serve more food if you need later.
The motto is to be aware of food quantity intake.
3. Skipping Food or Meal
Your body need a continuous supply of energy to work efficiently. Lack of energy supply can lead to fatigue or craving for calories, reasons for unhealthy eating.
Don’t skip a meal or starve to lose more weight. It won’t help much, enjoy a meal and get required nutrition.
It’s not necessary to eat every time if you don’t feel like eating. Listen to your body’s call, and it will guide you.
4. Stop Trying Multiple Diet
While trying to lose weight, you might get exposed to many types of diet plan. Each diet works differently. Some diet provides quick fix and but for a short period. Some will provide benefit but for a longer period.
It’s natural to get the eagerness to try a diet that will provide a quick fix. But you should stop it, to make life long changes.
Choose the diet that will provide you right nutrient and help your adopt healthy habit. No starvation, good nutrition, and healthy habit will provide a long lasting result.
5. Never Give Up
It’s easy to give up quickly when you don’t see the result. But patience and perseverance are necessary for every part of life.
Achieving weight loss goal have the same rule like other goals. You need to have belief in the process and follow it with full dedication.
Hardships often prepare ordinary people for an extraordinary destiny. – C.S. Lewis
6. Focus on Health, Not Weight Loss
One of the biggest mistake in weight loss is that they set wrong type of goal.
If you set your goal to lose weight, then you might search the best way to lose weight, neglecting your health.
Weight loss without perfect health isn’t a right goal.
If you want to lose weight then first adopt a right approach to set goal.
Choose health over weight loss, and you will get both.
Myths and Facts In Fitness
You just can’t beat the person who never gives up. – Babe Ruth
In fitness, there are many lies and rumours spread also known as myths. These myths are making easy things tougher. You need to get rid of these before making a healthier choice.
1. Bad Genetics
Fact: There is nothing like genetics, you need to train to get perfect body
Bad genetics is one the biggest issue in fitness. People usually blame their genetics for the health problem, obesity or slow muscle development.
Many people often quit at the early stage when they see no difference, while many of don’t bother even to start it. They complain that they have bad genetics, so they won’t be able to achieve right physique.
It needs complete dedication to lose weight and build a lean body. At first, you won’t notice better result, but as few weeks pass by you will start seeing the difference.
Within few day of starting healthy eating and fitness routine, you will notice difference in energy level. These difference will be just a start, as you continue it you will be able to achieve your right physique.
Don’t blame your genetics after looking to a magazine or movie star body. To achieve, they had dedicated years; it’s not genetics. You can also gain it but just wait patiently and follow the routine.
2. Deadlifts Are Bad For Back
Fact: Deadlift helps to build stronger back, legs, glutes, core and arms.
Deadlift is said to be bad for the back, but you shouldn’t buy it. It is among top exercise for a stronger back. It also trains legs, glutes, core and arms.
People often skip as they have heard that it can cause injury to the back. But deadlifts is the perfect exercise for lower as well upper back.
Don’t miss it.
- Start slowly and increase weight as you start feeling comfortable.
- Wear proper shoes
- Learn the right way to do; a wrong form often leads back pain. But there is no need to worry.
3. Squats Are Bad for Back and Knees
Fact: Squats strengthen back and knees.
Like deadlift, it is also a myth. A research found that squat can stretch knee ligaments, that was said to increase the risk of injury.
Later many types of research were done, and no evidence was found for injury due to it.
You can do squats and its good for the back and knee. It strengthens those tissue to exert more pressure while running, jumping, etc.
4. Work On Abs To Get Six Pack Abs
Fact: Abs muscle are used during every movement, you don’t have to stress on abs exercise to build it.
There are many misconceptions about six pack abs. Among those, work on abs to get six pack abs, is the top.
While working on the leg, back or chest, you put pressure on your abdominal muscles. You make complete use of it even while walking. That means you might not need to train more to build abs.
In fact, you already have abs that are hidden under abdominal fat.
Don’t miss abs exercise, but don’t even torture it. You are using it every day, so don’t overtrain your abs.
- 3 alternate day for upper abs, lower abs and oblique for 20 minutes is enough.
- You have to stay lean to make abs noticeable.
5. Women Need To Train Differently
Fact: Women can train the same way as men.
Women and men don’t need to train differently. Women can also lift the weight without getting bulky like men.
Men have testosterone that helps to build a muscular body, while women have low testosterone.
A study found men testosterone level was 45% higher post workout. In women, there was no change in the level of testosterone; but there was a change in growth hormone estrogen and cortisol.
Women can also do every exercise without any thought of getting a muscular body. By lifting a weight, they will build stronger and lean body.
6. Longer You Work, The Better
Fact: It will ruin your health and fitness goal, due to overtraining and delayed recovery.
Giving extra in some fields like relationships or sports training has found to provide a good result. But it’s entirely different with weight training or exercise.
You have to limit the time you do heavy weight lifting. 45-60 minutes workout is quite enough to lose weight or to build lean muscle. You don’t have to train more than 60 minutes, to get the desired result.
You might have noticed that instead of working for 2+ hours, there is no effect. It is due to overtraining; that leads to delayed recovery, breakdown of muscle tissues, fatigue, and other such side effects.
Also, working for more than 1 hours won’t burn your muscles, but ligaments, joints, and muscles get weak.
Don’t stress for more than 1 hours, it’s enough for everyone whatever may the goal.
Overtraining will ruin your goal; it doesn’t matter how much effort you take. Prevent overtraining, and you will notice a better difference with less effort.
Sign of overtraining:
- You can’t finish your workout
- Delay in progress
- You fell fatigued and sluggish
- Have trouble in sleeping or restless night
- Pain in joints, bones or limbs
- Lower immunity, getting sick often
- Increased injury
- It takes longer for the muscle recovery
- Dehydration, making your thirsty frequently
- Drained after workout
Tips for recovery:
- 7-8 hours healthy sleep after workout
- Do workout no more than 1 hour
- Take right nutrition, before and after
- Take 1 week break between a long week of training. (1-2 month training for complete rest and recovery)
- Have a 1-2 day active rest day (Do brisk walk for few minutes)
* Active rest: You can do brisk walking or fun activities you like. Don’t train hard, during rest day as body recover for further training.
7. There is No Need of Weightlifting if you want to Lose Weight
Fact: You need both cardio and weight lifting to lose and maintain weight.
For weight loss, cardio is given higher priority than weight lifting. To lose weight and burn calorie, body need to burn calories continuously. With weight lifting, you can gain muscles that help to burn extra calories even at rest.
Another benefit of weight lifting is, you will be able to build a lean and toned body.
Don’t miss weight lifting from your workout schedule; it is equally important as cardio exercise.
8. Get Rid of Fat by Working on Particular Muscle
Fact: You need to drop complete body fat level instead of working on a particular muscle.
The major problem arises while trying to build toned abs. The misconceptions that working out on the particular part will help to burn those fats. But to lose fat even on a particular muscle group, you have to drop total body weight.
You can’t build abs if your body fat level is high. By lowering body fat, abs muscle will be visible.
* Fat is stored in the lower abdominal region, so you have to put more effort on lower abs compared to upper abs.
9. You Get Fat After You Stop Training
Fact: Staying lean even after stopping training, is matter of healthy diet and routine not skipping training
Many people are scared to get into fitness routine because of it. The truth is, you need to maintain a healthy diet to meet daily nutrition need. If you are in heavy training, you need to increase calorie intake.
While not on training, calorie need decreases. If you continue to eat the same calorie while you were on training, you will surely gain weight.
Don’t overeat, eat the right amount of nutrient you require. Adjust your meal as per your physical activity, and you won’t face such problem.
10. Weight Training Make You Inflexible
Fact: Full range motions during weight lifting strengthen and increases the flexibility of muscles, joints, and ligaments.
Don’t skip weightlifting because you have heard that it makes you inflexible. There is no proof to prove this point. While many researches have proven, weight training can make you more flexible compare to static exercise.
11. Sweating More Burn Fat
Fact: Weight loss is not about sweating, it’s about calorie burn
There is no relation between burning calorie and sweating. Both are different, the rate of sweating doesn’t decides your fat loss.
Sweating is body’s natural process to cooldown the heat generated due to intense exercise. You will sweat more due to increasing body temperature. Outside temperature also increases the rate of sweating.
Calorie burn is dependent on the intensity of exercise or time duration.
Don’t get confused with sweat or fat burn, just stay hydrated.
12. Fruit Juice are Good for Weight Loss, or Fruits are Bad for Weight Loss
Fact: It is opposite, Fruit juice are bad while whole fruit is good.
If you are skipping fruit from your diet to lose weight, then you are missing essential nutrients.
Prefer whole fruits instead of fruit juice, as processed fruit juice lack goodness of fiber and other nutrients.
13. You Can Eat Anything If You Exercise
Fact: You need to eat right and get the required amount of calories and other nutrients, even you train or not.
Even you do exercise or not, your need to eat a balanced diet. Your nutrients need might increases, but you have to balance it as per need. Any excess amount of calorie won’t do good.
These are all the top myths you might have heard. The list can be much larger than expected. There are many myths and rumours among fitness freaks. Don’t believe every myth you might come through, first learn about it before falling into the trap.
»» To Chapter 9 «« To Chapter 7
Chapter 1 – Nutrition Protein Carbs Fiber Water Fat
Chapter 2 – Superfoods and Unhealthy Foods With Alternative
Chapter 3 – How To Quit Craving and Addiction
Chapter 4 – Metabolism Booster, Supplements & Meal planning
Chapter 5 – Importance and Types of Fitness Routine
Chapter 6 – Top Exercise And Fun Activities
Chapter 7 – Common Workout Mistakes and Injury
Chapter 8 – Healthy Habits Myths and Facts
Chapter 9 – Daily Guidelines for Weight Loss