Plus 4 Health and Performance Centre

No food is good or bad. Just like you won’t lose fat by eating a salad, you won’t gain weight by eating one doughnut or two cookies 🤷🏻‍♂️ A perfect diet is one that you can stick to in the long run! 👊🏼

How to ensure this? It’s simple: If a diet is too strict, it isn’t sustainable. Keep this rule of thumb in mind: 80% of your diet can be nutritious food, and the remaining 20% can be the food you enjoy that is less nutrient dense. In other words, allow yourself some flexibility while also making sure that you don’t cross the limits of your diet!😉💚

We all know that walking is extremely beneficial for our overall health. But walking 10,000 steps daily—is this a trend or does it really work?

Walking 10,000 steps daily can have plenty of benefits! Let’s look at them:

✅Fat loss: Walking adds to the NEAT (Non-exercise Activity Thermogenesis) i.e. the calories burnt through activities that we do apart from exercising.

✅Improved heart health: Walking is a form of cardio that relieves stress, regulates cholesterol levels, and improves your heart health!

✅Strong muscles: If not in use, a machine doesn’t function well, right? The same applies to our bodies. Walking keeps all your muscles active and in use. This helps in strengthening your bones and muscles!

✅Improved mood: Walking increases blood flow to your brain and body and thus can be a great stressbuster!

✅Eased joint pain: It increases blood flow to the tissues and helps you lose fat which reduces the strain on your joints!

✅Lowers blood pressure: Regular exercise makes the heart stronger. A stronger heart can pump more blood with less effort. As a result, the force on the arteries decreases and this lowers blood pressure.

Please take note that 10,000 is not a magic number. You can, of course, tweak it to suit your lifestyle, body type, and fitness goals. And if you still want to do 10k steps a day, take it slow and gradually increase your step count 😉

Can you spot the differences between the dishes? 🤔

We’ll help you out: Even though it’s the same dish on the left and right in all four instances, the quantities of the ingredients have changed. 😉

The dishes to the right have more protein (meat, eggs, soya) and veggies (in the burger). You may also notice the smaller portion sizes in the dishes on the right, as well as the lesser quantities of carbohydrates and fats.

That’s the magic of quantified nutrition: You never have to stop eating your favourites. Just limit your intake, choose the ingredients wisely, and keep a track of your calories.

While you may think that cutting sugar, carbs, and butter is the reason for your rapid weight loss, you need to understand that no particular food item is single-handedly responsible for weight gain—eating too many calories for too long is! 👊🏼

Makes sense, doesn’t it? 💚