Don’t destroy your true wealth by ruining your body’s biological clock. Let it work as it is meant to be: Eat, sleep, and wake-up at the right time, every day.
Time is of the essence. We do everything that is not really affecting our body (e.g. bill payment, shopping, etc.) on time. On the flip side, however, that is not quite so when it comes to doing the things that affect our body at the right time. Thus, sending our metabolism for a toss. Most distressing is the fact that we do not realize this blunder until we are faced with an alarming health condition.
Therefore, we would like you to make some minor adjustments to your lifestyle that will truly help you lead a healthy and radiant life.
Follow this regime/routine for 5 days without fail to improve your metabolism. Not only that, you will also find a massive difference in your energy levels, feel active and refreshed throughout the day, besides many other benefits which you might have not experienced earlier.
So, here it is:
- Set definite daily sleep and wake-up times – and practice this religiously.
- Wake-up with, before, or close to sunrise – not after.
- Do not unduly connect with artificial light – mobile phones, television, laptop, or any LED screen until after two hours of wake-up. Instead, try to connect with nature as soon as you are up: go for a walk or look out of your balcony/window, or just complete your morning ablutions and other activities prayers, exercise, watering plants, etc., it could be anything but not artificial light. Make sure you are off all screens before one hour of going to sleep. Do breathing exercise, prayers, talk with your family, or listen to/sing a song, or do just about anything that doesn’t have a screen.
Further, set your eating time, and make sure you eat at the same times daily. Importantly, eat only after sunrise and before sunset. No coffee or tea for at least one hour after wake-up. Try to have more calories in your breakfast and lunch but, surely, eat light or much less for dinner. Finish your dinner close to or with sunset – or, at the very least, get over with it within one hour after sunset. You should fast at least 12-13 hours in a 24-hour cycle.
Also, definitely set aside some time for physical activity; exercise at least for 20-30 minutes daily after wakeup and before bed as well, 10 minutes of which must be allocated to breathing exercises. Talking of which, most of us tend to do breathing exercise the wrong way as in we raise our shoulder and chest when asked to take in a deep breath. The right way of breathing is when you breath in (inhale), your stomach should bulge just like when you fill air into a balloon. Whereas, when you breath out (exhale), your stomach should move inwards just like a balloon shrinks when air is removed from it.
Following the above good practices like daily exercise, sleep routines, and staying away from electronic gadgets when not required, will help eliminate or reduce the impact of minor yet niggling health issues like sleeplessness, lethargy, etc., which, if left unattended to, could turn out to be major health problems.
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Author
Dt. Anjali Khandale (M.Sc., Nutrition & Dietetics)
*Disclaimer: The diet plans, remedies, and other health-related suggestions published on this website are a collation of information on directions and advice from experts (dietitians and others) provided by the respective expert mentioned as the author of an article and, as such, are sourced from reliable and competent sources. However, both the experts themselves as well as the site owners/promoters request readers to consult their family doctor/physician before using the information on this site and also to exercise caution as necessary. By visiting this site and, by virtue of accessing any information from the site, site users indemnify, by default, the site owners/promoters, dietitians, experts, and affiliates, of any potential damage caused (in any form whatsoever).
I followed the diet plan and lifestyle changes recommend by Dr. Anjali and I can for sure say that my life has only become better since then! In the beginning, I used to be very conscious of my body weight and faced confidence issues because of my obesity. The diet plan suggested by Dr. Anjali is filled with nutritious options. This led to a very healthy and sustainable weightloss. I have lost 8kgs since then. Her follow through and guidance is impeccable. She always motivates me to follow good lifestyle habits. I’m glad that I have found a mentor like her. 😁