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Seven steps to stay healthy and fit by fitness expert Parth Adhyaru for people with a busy lifestyle.

It is easy to stay fit when on a time-crunched schedule; just follow these seven simple principles:

Smaller, more frequent meals
Over the years it has become evident that smaller meals taken at about every 3 hours does not only keep the metabolism up and prevent fat-gain, but also maintains a steady level of energy throughout the day while minimising lethargy & indigestion. No matter how small a meal is, it could be just a handful of roasted grams and a cup of milk!

Exercise whenever you can

Stick to the simplest forms of bodyweight exercises (calisthenics) that can be performed by anyone - at any place without using any exercise equipment. It is recommended that exercises should be performed on a regular basis; exercising twice a week is said to be regular. If you can't maintain a regular pattern, exercise whenever you can; for as little time as you can spare out of your busy schedule, it will still show some benefits.

Adequate sleep

Make sure you get at least 6-7 hours of quality sleep. If you have late working hours, you must rise late to give enough rest to your body and mind. However, going to bed early and rising early in the morning has matchless health benefits. Using sedatives, barbiturates and alcohol for inducing quality sleep is certainly bad for the system since these substances may mimic deep sleep but cannot induce the kind of sleep that is naturally induced by the human biochemical system.

Refrain from smoking & alcohol

Smoking and alcohol may seem to reduce stress and increase transient productivity or energy level. Certain substances may seem to provide quick relaxation to the mind but they at a steady pace degenerate every cell and organ of the body. Regular smoking or drinking added with stress will not only result in accelerated aging but may also lead to serious medical conditions, like thyroid health, digestive system, heart health, sexual system and metabolic disorders.

Maintain an erect posture

Maintaining an erect upright posture doesn't only make your appearance better but also improves your spine. Erect posture prevents lethargy and sluggishness. Slouching on the other end can lead to medical conditions not only related to spine but also gastro-digestive health and peripheral nervous disorders. Not maintaining erect upright posture has also been related to diminish cognitive abilities and deteriorated memory function.

Eat fruits at least twice a day

Ideally, make your breakfast and afternoon snack a combination of fruits. Fruits are not only healthy, but they are 'smart nutrition'. Even at quantities exceeding moderate, they will not get you adiposity; will not make you fat. Fruits are rich in vitamins, minerals and numerous phytonutrients that play a vital role in human nutrition at a very micro level. Including fruits twice a day will ensure your intake of best quality natural sugars in addition to fibres, vitamins, minerals and phytonutrients.

Eat veggies of varied colours at least twice a day

Your lunch and dinner must include at least two servings of seasonal fresh veggies of varied colours. Various colours ensure a wide spectrum of phytonutrients, vitamins and minerals. Including veggies twice a day will ensure your intake of best quality natural fibres in addition to essential vitamins, minerals and phytonutrients. 

Health Tips

How to Lose Weight

Before rushing into a diet, you have to decide your standard weight. This will be your lead on your weight loss drive. “Quick” weight loss doesn’t suggest that you drop 50 pounds in a week; a couple pound can take months to shed and for obese people it can take years to lose the needed amount of weight. How quickly you lose weight will be based on how aimed you are on your diet.

Here are some natural moves to help you lose weight: 

      Calories Needs: Before dieting, you must go through how many calories you usually require in a day: If you are inactive multiply your weight (in pounds) by fifteen. If you are somewhat active, multiply your weight by seventeen; if you are enthusiastic, multiply your weight by twenty. This will provide you the normal calorie intake you require per day.

    Learn to consume your fruits and veggies: You require at least five portions of them per day – doing this will set you on the correct track to a well body, since fruits and vegetables have valuable fibers, vitamins and antioxidants. They also satisfy your stomach quick so that you don’t guzzle and take into lots of calories.

    Check the amount of food you consume: Prevent high-calorie foods and consume in small divisions. A beneficial tip is to munch your food slowly since this makes digestion easy on your body, and you will additionally be less likely to overeat.

    Don’t cut meals: When you wish to lose weight it may be alluring to starve yourself,but consuming small supplies of food frequently can help you keep a healthy, well-adjusted calorie intake during the day. Furthermore, your blood-sugar level will be adversely influenced if you don’t eat regularly. You can even separate the basic portion of three meals into five or six shorter meals.

    Fresh fruits and vegetables are perfect: Parceled and refined foods have high sodium and fat substance. You are more expected to lose weight if you consume naturally fresh foods.

    Don’t control your food consumption too much: Go forward and satisfy yourself; eat your best-loved treat. It’s acceptable to have that piece of birthday cake at the casual party. Just make sure to consume in self-control and use those special sweets as gains instead of rivals to your weight loss experience.

    Don’t believe everything that is mentioned on a food label: “Fat free” does not necessarily mean low calories. The same philosophy goes for nourishment that boast “low sugar” or “low carbs.” Look over the nourishment label – there you’ll notice the calorie count.

     Try to control the number of juices and sugary drinks you consume: Rather have eight glasses water a day – this cleans out your body’s toxins and waste.

     You can keep a food log: This will guide you to keep track of your calorie intake and will be a routine reminder of the kinds of nutrition you need.

      Remember to exercise day to day: Thirty to sixty minutes of physical activity everyday will secure your health and benefit you lose weight. Weight-bearing workouts are particularly excellent ways to burn those bothersome calories.