24 MARCH 15, 2014

Want to be in per-fect shape physicallyas well as mentally.

Then here are some tips that can help inthis regard. So just, read on…

Have a strong will power :In the present era it has become almostimpossible to be in perfect shape. If, youare serious about it then, you should un-derstand that losing weight or gainingweight would not happen overnight; itwill take time. It will require efforts andfocus with strong will power. You shouldbe ready to sacrifice some eatables youlove to have to stay in shape.

Follow a balanced diet :Without healthy and balanced diet youcannot imagine a healthy and fit body.Therefore, it is extremely necessary tohave a balanced diet. By making the fol-lowing dietary changes, you can stay fit,healthy and rejuvenated.

m Cut down the consumption of allfatty foods, fast foods, processed foodsand fried foods from your diet. Decreasethe consumption of soft drinks since;they are responsible for providing emptycalories to the body. m Never starve yourself.

Make some healthy foodchoices including highamount of fresh veg-gies andfruits iny o u r

daily diet.m Do not go with

fad diets since, theirresults are shortlived and after sometime you again startgaining weight evenmore than before youhad. m Try to have five

small meals instead ofthree big meals. m Quench your re-

quirements of carbohy-drates by eating foodswith complex car-bohydrates likebrown rice, sweetpotatoes, wholewheat bread,legumes, andgreen leafy veg-etables. Decreasethe amount of white foods from your dietlike rice and pasta. m Try to ensure you have enough pro-

teins, calcium and fibers since, they allare helpful in fat burning. Therefore, in-clude low fat dairy products, lean meat,eggs, lots of fruits and veggies in yourdiet. m Drink as much as water you can and

at least 8-10 glasses in a day since, it im-proves digestion, and keeps body hy-drated.

m Always try to cook at home,as home-cooked food is

much healthier thanoutside and hotel

cooked food.

Exercisedaily

In order to stayin shape, it is necessary to

perform some kinds of cardiovascular ex-ercises such as jogging, running, swim-ming, dancing, cycling. These kinds ofexercises are helpful in losing weight butalso improve stamina. You can chooseany one or two from them, as accordingto your interest. Perform them regularlyand never over do it. Exercising is also agreat way to stay in shape during preg-nancy. It is preferable for pregnantwomen to exercise under guidance of atrainer.

Stress free life Stress free life is necessary for a fit and

healthy body. For this, it necessary tosleep properly, it is necessary to sleep atleast seven to eight hours daily. Try tosleep early and wake up early in themorning. Meditation and yoga are alsovery helpful in maintaining right bal-ance of mind and body, hence to stay inshape.

How to stay andmaintain perfect

shape of bodySheela Seharawat Dietician