Balance the food you eat with physical activity. Excess calories without physical activity would lead to weight gain.
Choose a diet with adequate amount of whole grain cereals, vegetables, and fruits.
Choose a diet that is low in saturated fat and has more emphasis on unsaturated fats like olive oil, canola oil, mustard oil.
Take salt in moderation. Avoid table salt in salad and raitas.
If you drink alcoholic beverages, do so in moderation
Have at least 8-10 glasses of water in a day. Keep a bottle of water at your work desk in office and keep on having a sip or two once in a while.
To make it easier to manage your health, make short term weekly goals in your eating behaviour and physical activity like don’t drink colas for a day\week, or quit smoking for a day\week.
Have small and frequent meals. It would keep you full and would prevent chances of overindulgence.
Get yourself screened annually for Blood Sugar, Blood Pressure and Cholesterol levels, especially if you are over 30 years of age and\or have family history of Type-2 diabetes, cardiovascular diseases or hypertension.
Dont just start exercising with frenzied zeal. Have clear goals that gradually improve your strength and endurance.
Exercising on your own requires huge self-discipline. Make it easier for yourself by finding a friend or neighbour to exercise with.
If you have any condition like diabetes, cardiovascular disease, osteoporosis or knee pain then it is advisable to consult your physician first before taking up any exercise regime.
Sit down and make a realistic plan
Use a diary to record the details
Plan to review your progress after a regular period for example one month.
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