My weight is increasing rapidly but didn't failed that I am healthy. What to do now?
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As a nutrition major I recommend to eat 5 meals daily which include snacking. For example: breakfast (8: 30 am)- consider having a breakfast of 250-300 calories, mid-morning snack (10: 30)- almonds (any other nut) and a plain greek yogurt, lunch (12: 45 pm)- eating a salad sounds cliche but it really helps be sure to add feta, or goat cheese. Add veggies such as broccoli, asparagus, carrots, cucumbers, etc. Mix in some fruits like strawberries, tomatoes, peaches, oranges, or tangerines. Snack (2pm)- apple with reduced fat peanut butter or carrot sticks and hummus. Dinner (5pm)- eat a cup of vegetables before beginning your meal, drink water also, have 4 oz of meat, a cup of rice/potato. Avoid snacking while cooking the food because this can cause you to gain weight. At first sugar cravings will be tough (you won't be able to stop thinking about candy and junk food) but time yourself (15 minutes) and drink lemon water, if you still want your craving indulge in a tiny piece. Be confident in yourself never let anything get in the way of your health, and remember that we are our biggest enemy!
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Start doing surya namaskar daily in morning, start doing prithvi mudra with your fingers for 20 minutes daily. 1. Eat small and frequent 4 -5 meals in a day, instead of 3 heavy meals. 2. Drink 3 -4 lts of water daily. 3. Include high-protein foods like milk and milk products, paneer, dals, soybeans, eggs, chicken/fish (if non-vegetarian). Reduce excess carbohydrate intake like rice, banana, chips, burgers, pizzas, etc 4. Minimize sugar intake in the form of sweets, cakes, pastries, chocolates, etc 5. Use less of oil to cook your food as well as stop eating fried stuff like puris, chips, samosas, etc. 6. Include 30 minutes brisk walks 5-6 times a week.
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