What all you should include in your diet?
In today’s era, a lot of people follow very strict gym regime to stay in shape, but they often forget about the balanced diet. To stay healthy, workout and balanced diet both are important. A balanced diet is a key to a healthy lifestyle. It gives our body the correct nutrients which are needed for its growth. It should include a variety of nutritious food such as whole grains, fruits, vegetables etc. A balanced diet provides your body with vital nutrients that are needed to build, maintain and for the growth of the body. Workout session would not suffice if you will not eat healthy food.
Right Diet VS Workout Sessions
In today’s era, people are so busy in their working schedules and not even get time to have their meal. Millennials are more interested in having instant food instead of having a healthy diet, this becomes the main reason for chronic diseases. There are people who are fitness freaks but they do more exercise than having a proper diet.
Weight lifting or doing exercise increases the need for a more nutritious diet. To optimize the level of your energy you should take a proper diet. A proper diet is more important than exercise. Eating pleasurable and enjoyable food gives us a taste but not the nutrient that our body actually needs.
Why we need a proper diet?
There are several reasons to have a proper diet as it gives our body all the essential nutrients to fuel the body’s system. A balanced diet is important for every person irrespective to their age group. Healthy food contributes to good health and also enhance mental performance. Eating junk food may overweight you. And obesity can increase the risk of having fatal medical conditions like diabetes, high blood pressure and may also cause some type of cancer. Whenever it is about losing weight people start dieting or run towards the gyms and do exercise but they don’t eat a proper meal. People think dieting is about having a little amount of meal or reducing the meal which they ate on a regular basis. But it is not correct a proper diet for a day is having a certain amount of calories which is essential for the body.
How many calories should we consume every day?
A calorie is a unit of energy. The number of calories in food is a measurement of the amount of energy stored in that food. Your body uses calories to do any activity such include from breathing to walking or doing any physical work. Every day one should consume at least 2,000 calories to maintain their weight. However, a person’s daily intake can vary depending on their age, gender, and physical activity level. One who does exercise needs more calories than who don’t.
Daily calorie intake based on United States Department of Agriculture (USDA) guidelines:
- Children ages 2 to 8 years: 1,000 to 1,400 calories
- Girls ages 9 to 13 years: 1,400 to 1,600 calories
- Boys ages 9 to 13 years: 1,600 to 2,000 calories
- Active women ages 14 to 30 years: 2,400 calories
- Sedentary woman ages 14 to 30 years: 1,800 to 2,000 calories
- Active men ages 14 to 30 years: 2,800 to 3,200 calories
- Sedentary men ages 14 to 30 years: 2,000 to 2,600 calories
- Active men and women over 30 years: 2,000 to 3,000 calories
- Sedentary men and women over 30 years: 1,600 to 2,400 calories
Exercise and diet both are equally important
Regular exercise and a healthy diet both are important. It may only take a minute to consume hundreds of calories but take hours to burn off. You might have seen people who have lost weight or maintaining themselves are through exercise and a proper diet which include consuming the proper amount of calories, vitamins, good fat, minerals, and calcium.
A right diet provides you a good amount of calories to keep you active and exercises help in boosting your metabolism. In this hectic lifestyle, people may get time to go to the gym but they don’t take proper diet and not consume the calories that they should consume in a day affect their health. Exercise is important for everyone even for weight loss you need to have a proper diet with exercise. If you eat snacks when doing exercise and working hard for weight loss, you will not get the result that you wanted. Protein is an essential nutrient that one should add to their diet. Protein can speed up your weight loss, also make you strong and physically active.
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