Here’s A Smart Hour By Hour Diet And Exercise Plan
Always wanted to know from experts what to eat and how to exercise? Your dream of getting a diet and exercise plan has just come true! Here is an hour to hour diet and exercise plan that will surely guide you well.
6.30 to 7 am
Time to wake up and drink water
It is best to break your all-night fast with a glass of water with lemon. Nutritionists say that when you sleep, you don’t just abstain from food but also from water. As most vitamins are water-soluble, a glass of water before eating will help your body absorb nutrients from food better. Lemon’s acidity helps in re-balancing the digestive tract and lets good bacteria thrive in the intestine. This facilitates proper nutrient absorption.
Go for a short walk
A light session of cardio just after you wake up and before you eat helps burning fat. It can be a 20 min walk with your dog, running up and down the stairs or doing jumping jacks. These help tap the energy reserves of the body. It should not be a 2 hour hiking or a 45 min spin class on an empty stomach. The whole idea is about fitting in an easy exercise within an hour of waking up.
Having oatmeal is a great idea. As it is packed with fibre, it will keep you full for a few hours. For your protein needs, you can have a glass of milk, yogurt, or a full-boiled egg. You can also stir in a few nuts into your oats. Berries are also a good option.
Calorie count – 300 to 400 calories
You know that you must drink lots of glasses of water a day. But sipping on a little amount of water at a time throughout the day sounds better that guzzling down a huge glass when you feel parched.
Stretch and walk
Get up from your work desk, stretch a bit and stroll around every hour. You can walk to the cabin of your coworker instead of sending an email. When you need to go to another floor of your office, take the stairs instead of the lift.
10.30 to 11 am
After every 3 to 4 hours, you need to eat to keep your energy levels up and avoid hogging at mealtime. You can grab an apple, a slice of cheese or some nuts. You can even try yogurt and berries. Check out these healthy portable snacks
Calorie count: 150 to 300 calories
11.30 am to Noon
Drink water and walk
Drink some water and get up from your desk. Stretch a bit. This will help keeping your energy levels up and will prevent you from snacking out of boredom or tiredness. Also, moving around prior to lunch gives your digestive system a jump-start.
1 to 1.30 pm
Make a colourful salad for yourself. Start with leafy greens and pile on a mix of colourful veggies, protein and healthy fats. Try adding tomatoes, carrots, mushrooms and peppers. For healthy fat, add avocado (1/4th cup) and half a cup of protein like fish, chicken, beans or lentils. The more colourful your platter, the better it is.
Dressing your salad is okay but you should not drown the salad in it. Go in for a lighter version or one based on olive oil.
Calorie count: 400 to 500 calories
Water and a walk
Drink water and get outdoors if possible. The fresh air and sunshine can help boost spirits and prevent overeating due to a bad mood.
3.30 pm to 4 pm
By this hour everyone needs to snack! For a good fibre and protein rich snack, have yogurt with some cereal that is high in fibre. Banana with a tablespoon of almond butter or peanut butter is also a good option. There can also be something fun like a piece of dark chocolate (70%). It has polyphenols that help in keeping the brain sharp. Your appetite should be your guide in choosing the snack.
Calorie count: 150 -250 calories
Walk or a workout
If you can’t workout in the morning, this is the right time to exercise. Be regular in your habits no matter if it is the gym or just a walk in your neighbourhood. You can even add in exercise in your daily travel. If you travel by bus or train, hop off a stop earlier and walk your way home.
Begin with a soup, head to the main course of grilled fish and veggies. If you are a vegetarian you can have sautéed veggies with brown rice. Just remember to control portions.
Calorie count: 400 to 500 calories
Half a cup of berries with chocolate drizzled on top, fresh orange juice popsicles or apple slices with honey. Really good options!
Calorie count: 100-150 calories
10.30 to 11 pm
You need to clock in 7-8 hours of sleep or else you will invite illnesses. Insufficient sleep will also make you feel more tired and likely to eat more the next day. Ensure you have a calming bedtime ritual that soothes you to sleep.
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