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A healthy workout routine is crucial to stay fit, but exercise alone cannot help you. It would be best if you also had a healthy diet plan to attain an adequate lifestyle. Whether you want to lose weight, build a positive bond with your food, become stronger or clear your skin, a diet plan should be carefully constructed, keeping in mind your body type.
All body types are beautiful but differ in needs. To achieve the maximum results from your diet, you need to be aware of the following things:
BMI refers to your body mass index, which is weight in kilograms divided by the square of height in meters. BMI helps determine the ratio of underweight to overweight. A high body mass index is considered overweight, whereas a low body mass index is considered underweight.
BMI lower than 18.5 is considered underweight. BMI within 18.5 – 24.9 is considered normal, and a BMI higher than 25 is considered overweight.
Your Daily Calorie Intake:
- The easiest way to measure your caloric intake is by multiplying your weight in kilograms by 0.9 if you are a woman or 1.0 if you are a man.
- Then multiply it by 24
- Multiply your answer with your lean body factor, search the standard Body lean factor table on the internet, and you will get the number from the range your body type falls in.
- For a male, the range lies within 10 – 28; for females, the range lies within 14 – 38.
- The number you’ll obtain will be your Basal Metabolic Rate, aka BMR, which will help you determine the number of calories you burn in a day.
- Determining your caloric intake helps you understand your daily food requirement to help you cut down or add in the food according to your need.
People with low stamina tire quickly. The simplest way to determine your stamina is by walking up a flight of stairs. If a bit of exertion causes you to lose breath, chances are your energy is weak. So, for example, if you think a 30-minute walk will tire you out too soon, start with 15 minutes and keep adding on minutes every day until you can jog for a whole hour without tiring out.
You also need to incorporate high-energy-oriented foods into your diet. Weak stamina hinders your workout, so a good diet plan can help you sustain your energy levels in no time.
Apart from these necessities, here are a few tips you can follow to develop a healthy diet plan for yourself.
Eat Small Portions Throughout the Day
Divide your meals from breakfast to mid-day snack, lunch, tea time snack to dinner in appropriate portions. Incorporating small portions of meals throughout the day helps you stay full and prevents overeating.
Add protein to your diet.
Incorporate lots of protein in your diet. It is one of the essential nutrients to help repair cells in your body and builds muscle mass and strength that aids you in your daily workout.
Avoid Processed Food
To build a positive and healthy connection with your food, cut down on sugary and preservative foods. Removing nutrient-deficient foods from your diet will help you stick to your diet plan for a prolonged time.
Always try to drink at least 3 liters of water that is 15 glasses per day, which is a daily requirement for a body.
The above guidelines will help you develop an adequate diet plan to assist in your healthy lifestyle journey, and the following extra tips will be helpful to keep you stay motivated and loyal to your fitness plan.