25 Health and Fitness Tips to Keep you fresh and Fit in Urdu

We all know that distancing ourselves from nature can be harmful for us. The more we go close to mechanical lifestyle the more we are prone to catch diseases. So here's 25 tips for keeping yourself healthy and fresh and fit.

Hum sub jantay hain kay khana peena zinda rahnay kay liyay boht zaroori hai, laikin ziyada zaroori yeh hai kay hamain pata ho kay kia khana hai aur kia peena hai aur kaisay aur kis taran kay mahol main zindagi guzarni hai. Hum fitrat say jitna door hotay jatay hain utna hi ziyada beemarian aur pareshanian hum par hamla karti hain. Neechay diyay gayay kutch tips aap ki sahat aur tandrusti kay liyay boht zaroori hain. in ko parhain aur amal karain takay aap aik khushgawar zindagi guzar sakain.

1- Drink a glass of water before eating.

2- Eat a heavy breakfast but reduce the quantity of remaining meals throughout the day.

3- Eat slowly let food be grinded in the mouth at the first place to help digest the food easily by your 

    stomach.

4-  Do Cardio or aerobics 20 minutes a day, five days a week. Always stay active!.

5. Take as much food in your plate as you can eat easily.

6. Sit and stand or lie in a good posture. It gives strength to your body.

7. Swimming is a best exercise.

8. Reduce the intake of sweets in your food.

9. Do push-ups and other exercises regularly.

10. Don't skip any meal including breakfast.

11. Drink plenty of water but take less at night.

12. Sleep for at least 7 to 8 hours a day. (Nap is also a must)

13. Never take alcohol as it works as slow poison for your body.

14. Reduce the intake of salt as it causes the accumulation of water in body and also not good for

      kidneys.

15. Keep yourself stress free. You are what you think.

16. Take more Salads and greens.

17. Don't keep yourself hungry without a reason. (Periodical fasting for a purpose is OK).

18. Don't consume Fast food so often.

19. Soda is not good for you including Diet, caffeine free etc.

20. Fresh fruits and vegetables must be included in your diet.

21. Fiber rich foods must be included in your meals.

22. You must use stairs instead of elevator if you don't have a heart problem.

23. Stretching is good for your body.

24. Taking a vitamin daily can be helpful.

25. Always keep yourself away from disappointment or depression. 

Three Day Diet Plan to help you in losing weight Fast

Sometimes you notice that your skinny  friend can stuff himself / herself with sweets and cakes and not put on extra weight, while you only eat a chocolate and notice a weight gain? 

Our basal metabolic rate (BMR) is the speed at which you burn calories doing whole day's tasks and it varies from person to person. To lose weight and stay slim, you need a fast BMR to burn calories at an optimal speed. Crash dieting can be a cause to slow down your BMR, as the body goes into fasting  mode and tries to hold on to all the calories it can in the body. Dieting often causes you to  lose muscle, too, stalling your sluggish BMR even further. But here what can you do, with the right combination of food and exercise you can kick your metabolism speed back into high gear, so you can lose extra weight and keep it off farther. 

Note down the Three day diet Program to put you on the track.

Day 1

On waking 1 glass  Iced water or slightly cold water

Breakfast Blueberry pancake and 1 cup green tea

Morning snack :Choose from list at bottom.

Lunch 1 medium baked sweet potato with 100g cottage cheese and a small side salad

Afternoon snack Choose from list at the bottom.

Dinner Chinese chicken stir-fry : Toss 100g skinless chicken breast, broccoli and  peas in a wok with fresh ginger, garlic and chilli, 1tsp soya and sesame oil 

DESSERT 2 squares good-quality dark chocolate

Day 2

On waking 1 glass  Iced water or slightly cold water

Breakfast Super food omelette and 1 cup green tea

Morning snack (Choose from list at bottom.)

Lunch 1 fillet of cooked salmon fish with mixed leaves

Afternoon snack Choose from list at bottom

Dinner  Lamb curry: 100g lean diced  cooked with 1tsp curry paste and 50g low-fat  yoghurt, served with ½ cup cooked brown rice

DESSERT 2 squares good-quality dark chocolate

Day 3

On waking 1 glass  Iced water or slightly cold water

Breakfast Fruity yogurt crunch and 1 cup green tea

Morning snack (Choose from list at bottom)

Lunch Chicken lettuce wrap: top 1 iceberg lettuce leaf with ½ pack sliced, skinless chicken, 1 tomato and ½ avocado, sliced, and 1tsp fresh chopped mint. Top with another lettuce leaf

Afternoon snack (Choose from list at bottom)

Dinner Smoked mackerel fish: Mash ½ fillet of smoked mackerel with 2tbsp fat-free yogurt, squeeze of lemon and pinch of cayenne pepper. Serve with 1 wholewheat pitta bread, toasted and sliced, and a small side salad

Dessert 2 squares good-quality dark chocolate

Snack list to use in diet.

Choose one item for your morning snack and one for the afternoon.

4 2 sticks celery and 2 tablespoons low-fat cottage cheese mixed with a little horseradish.

4 1 carrot, cut into sticks, and 2 tablespoons guacamole with added paprika.

4⅓ cucumber, cut into sticks, with 2 tablespoons spicy fresh salsa (chopped tomatoes, peppers,

chilli, lime juice and fresh coriander).

4 1 apple and 5 almonds.

4 1 pear and 6 walnut halves.

4 2 clementines and 1 tablespoon pumpkin or sunflower seeds.

4 50g fat-free  yogurt with 2 tablespoons frozen berries, sweetened with 2 teaspoons stevia.

4 1 high-protein brownie 

Useful Tips to lose Weight Fast in Urdu

Wishing to lose weight? If you're desperate to lose weight, eating healthy diet and slipping in exercise require some effort, but it actually doesn't have to require heroic effort.  Adopting just a few simple lifestyle changes can put you on way to losing weight. 

So here are some tips to follow and get you goal of losing the weight:

Add foods, don’t subtract

Forget diet refusal: Try adding more healthy foods to your diet instead of cutting them.

Add some healthy goodies you really like, e.g. deep-red cherries, juicy red or white grapes, or yummy strawberries. Start including those favorite fruits into your bag of lunch and breakfast cereal; Start adding the vegetables into soups, stews, and sauces. 

"Adding good foods really works provided you are adding healthy and non-fat foods and subtracting fatty stuff but addition doesn't mean piling up foods and increasing extra calories. You must be watchful of calories.

Don't take Stress regarding workout or Exercise.

Most of us get depressed by the idea of exercise and think that how would they do it? They don't find time and will to take exercise in the traditional way of going to GYM or running early in the morning. Simple idea is that you should find always an opportunity to move your body while doing other chores of life. The need is to keep moving and not the exercise as the word goes. Burning calories can be made effective by moving your body while walking briskly, while washing your car, climbing a slope, shopping in a big mall etc. 

Walking helps

Walking when the weather is lovely is a nice idea to keep yourself fit, even you  have a little time you can use it to walk few minutes and believe me it will help you.

If you have a big lawn, try a manual mower to cut extra grass.

If you have to go nearby don't take car or bike use your legs and feet to walk. If you have to reach somewhere by bus you should get down a few hundred feet earlier and start walking towards your destination.

Try moving around in a big shopping mall and you will get a healthy walking session.

Try to use stairs instead of lift.

Wazan kam karna asaan ho sakta hai agar aap apnay zahan par bojh mat dalain aur fikarmand na hon balkay apni zindagi kay maamlat ko aisay tareeqay say tarteeb dain kayaap ko ziyada say ziyada jismani kam karna paray to aap kay liyay wazan kam karna boht asaan ho jayay ga.