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Part 1: Exercising & Healthy Lifestyle
• Exercise everyday, at least 40 minutes in a day.
• Do stretching before exercise.
• Start walking, jogging or cycling.
• Push-ups, sit-ups and yoga.
• Play badminton, ping pong or softball
• Dancing or singing
• Watch less TV or spend less time playing
computer or video games. (Use this time to
exercise instead!) Or exercise while watching TV
(for example, sit on the floor and do sit-ups and
stretches; use hand weights; or use a stationary
bike, treadmill, or stair climber).
• Get 9 to 10 hours of sleep every night.
• Stop eating 3-4 hours before bedtime
Part 2: Maintaining a Balanced Diet
• Get rid of any junk food
• Foods to avoid are:
High in sugar: donuts, cakes, cookies, pudding,
cereals, canned and dried fruits, and sodas.
High in fat: Processed meats, hydrogenated oil, and
shortening.
 Avoid foods containing artificial ingredients.
• Eat healthy.
• Foods to eat are:
Fresh vegetables and fruits: carrots, onions, broccoli,
spinach, eggplant, melons, bananas, apples, and oranges.
High-protein foods: lean meat, poultry, fish, legumes, nuts
and seeds (like chia and hemp), tofu, soy beans, eggs,
cottage cheese, and lentils.
Grains: whole wheat toast, oatmeal, quinoa, and barley.
Foods high in fiber: cooked lentils, black beans, green peas,
pears, raspberries, and oat bran
Know when to eat
Light Mid morning Lunch Afternoon Dinner
Breakfast snack snack
eggs (you can unsweetened salad (be apple, lemon baked
mix eggs with yogurt with careful of the orange, or a salmon with
some veggies berries dressing!) banana with brown rice,
like with a almonds and carrots, and
artichokes, protein (i.e. a spoonful of asparagus
peppers, or grilled peanut butter
mushrooms, chicken or
etc.) with turkey)
grapefruit
and a piece
of toast
• Drink a lot of water.
• The amount of water you should drink relies on how much
you weigh. To calculate how much water you should be
drinking, take your weight and multiply it by 67% (2/3). So,
for instance, if you weigh 130 pounds (59 kg) you should be
drinking about 87 oz (2.6 L) of water per day.
• If you are exercising you will need to increase your amount
of water intake to replenish what you are sweating out.
Part 3: Gaining Willpower and Motivation
• Stick to your plan.
• Don't let others bring you down.
• See if others want to join you.
• Treat yourself. (Set goals for yourself and when
you have reached those goals you earn a reward)
• Have belief in yourself.
More informations about diet : https://www.pinterest.com/pin/146437425370411934/
Pls visit website: https://www.calculator.net/calorie-calculator.html