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Here is all you need to Do to Get a Perfect Figure

Simple steps you can take to get a perfect figure in few days.

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How to get a fit body?
How to get a fit body?.Pixabay
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New Delhi, November 8: Do you turn green with envy when you see Miss India’s hourglass figure? Here is a diet chart and workout regime that you must follow to attain that perfect figure and fit body.

Arushi Verma, Co-Founder, FITPASS, and celebrity nutritionist Nmami Agarwal, who is the fitness guru of Miss India World 2017 Manushi Chhillar, suggest how to have a fit body:

* Don’t skip breakfast: Skipping breakfast increases hunger pangs by the end of the day.

* Eat regular meals and use smaller plates: Eating regular meals helps to reduce the temptation to snack on food that is high in fat and sugar.

* Avoid sugar, especially refined sugar.

Sample menu

* Early morning: Water two to three glasses (warm with or without lemon squeezed)

* Breakfast: Plain/unflavoured yogurt with oatmeal or wheat flakes and fresh fruits and seeds or two to three egg whites with avocado, carrot, beets and sweet potato.

* Mid-meal: Coconut water followed by fruits.

* Lunch: Quinoa/rice/chapati with a bowl of vegetables and shredded chicken/lentils.

* Evening: Unsalted nuts followed by fruit or banana and fig smoothie.

* Dinner: Chicken/fish (grilled/roasted) with sautéed vegetables (broccoli/carrots/beans/mushrooms/beets).

Many models have to travel and, hence, are forced to eat out.

While traveling, make healthy diet choices. Order foods such as grilled chicken or fish and avoid having a creamy sauce along with it. Instead of the main course, opt for an appetizer. Always order a salad along with your meal, but choose only low-fat dressings.

* Practise yoga regularly: Yoga is a great form of exercise to maintain a fit body posture and keep muscles toned. Apart from providing a slim figure, yoga is also beneficial for increasing flexibility and core strength of your body.

* Twisting: For an over-all body warm-up and fit body, core twisting is the most effective exercise to lengthen, strengthen, detox and tone your entire body. Being an effective cardio workout, core twisting also helps to eliminate pain, inflammation and internal scar tissue formation.

* Squats: This is one exercise which should be part of everyone’s workout routine — regardless of age, gender or fitness goals. They’re not just for legs; they benefit the whole body in a multitude of ways. Apart from toning and maintaining thigh and bottom muscles, squats also help in increasing entire body strength and muscle, improving circulation, getting rid of cellulite etc.

* Run or just dance: The best way to de-stress your body is to go for a run or just start dancing to your favorite tunes.(IANS)

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4 Health Tips To Help Students Perform Well In Exam Season

Following these simple tips in addition to regular and effective studying will help students retain information more efficiently and provide the much-needed boost for their upcoming examinations

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It’s that time of the year when both students and parents feel “exam pressure”. Students are under pressure to perform their best, but doing so requires a balanced approach to health, in addition to consistent studying.

This balanced approach helps students boost their memory and remember what they have studied. Dr. Hariprasad, Ayurveda Expert, The Himalaya Drug Company, recommends the following tips to maintain a healthy lifestyle during the upcoming exams:

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1. Exercise regularly: Physical activity is an effective tool to improve academic performance. Studies conducted at the University of British Columbia have shown that regular aerobic exercise boosts the size of the part of the brain involved in verbal memory and learning. Exercise also helps in improving memory and thinking the ability for students by increasing oxygen flow to the brain. It’s easy to forget to exercise your body in the midst of all the mental exertion, but this is important as physical exercise boosts brain function in a variety of ways.

2. Maintain a healthy diet: Eating healthy is a good practice to maintain at all times, but it assumes greater significance in the exam season. A diet rich in vegetables, fruits, whole grains, dairy, fish, and poultry is particularly good to adopt at this time. It will enable students to fulfill all their nutritional needs, so their bodies can perform at an optimum level. They require adequate nourishment to fuel brain activity and aid in memory retention. Eating healthy also helps prevents illnesses which can be detrimental while focussing on studies.

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3. Appropriate herbs in daily diet: According to Ayurvedic texts and modern research, Brahmi helps promote memory, intelligence and enhances alertness. It is a potent mental tonic that calms the mind, provides clarity in thinking and boosts memory retention. Taking this herb regularly improves certain brain chemicals that will improve mental agility, helping students to achieve their goals.

4. Get adequate sleep: While preparing for exams, one of the body’s most important needs is sometimes foregone — sleep. Students preparing for their exams should get at least 6-8 hours of sleep every night to maintain good mental and physical health. Studies conducted by Harvard University have shown that there is a strong relationship between sleep and memory: Students who get adequate sleep usually get better grades than those who do not. Sleep solidifies and boosts short-term memory into long-term memory. Adequate sleep helps students be more receptive to information and, consequently, enables better performance in exams.

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Following these simple tips in addition to regular and effective studying will help students retain information more efficiently and provide the much-needed boost for their upcoming examinations. (IANS)