Body fitness - sunrise

Body fitness is one of the most important beauty features that all people strive for, especially women, as it makes them look decent and increases their self-confidence. Some people achieve their body fitness either by gaining or losing weight.

It does not stop there, but every girl must commit to some daily activities that help maintain her body’s fitness, such as healthy eating, exercise, and others.

Tips to maintain a fit body

Commit to eating a healthy breakfast, as it helps burn fat and energizes the body to perform daily tasks. Avoid eating sweets after lunch, but you can eat them after breakfast, as they reduce appetite throughout the day.

Eating fruits before meals, especially fruits that contain water, helps you lose weight and reduce your appetite. Avoid eating immediately before bed, as this causes fat to concentrate in the abdomen and buttocks.

However, you should eat enough time before bedtime for digestion. Drink 2 liters of water daily, as water is a very important factor in helping you lose weight.

Eat all foods carefully and with a calorie count. Limit your intake of baked goods, as starches are one of the things that increase or even double a person's size.

Stick to your meal plan, as deprivation of food increases fat storage in the body. Eat slowly and chew your food well, as this prepares the body to feel full.

Adequate, healthy sleep is one of the most important factors that help the body maintain its fitness and regain its energy. You should sleep for eight hours a day, avoid staying up late, and make sure to wake up early.

Exercise for at least 30 minutes daily. Exercise helps eliminate toxins from the body and stimulates it to burn fat.

Reduce sugars and salt, which are called “white poison” because of their serious health effects. Reduce oils and butter when cooking.

Eat plenty of vegetables and salads, and make sure to eat as much of them as possible during your meal, as they are low in calories and help you feel full.

Avoid eating ready-made foods that contain large amounts of calories. Do not eat a lot of food during one meal, but we can divide the food into more than one meal.

Keep your back straight while sitting, as hunching causes fat to accumulate in the abdomen.

Exercises to maintain fitness at home

Dolphin movement exercises

This movement helps strengthen the bones and structure of the body. This movement is performed by sitting on the floor, supporting yourself on your hands and toes, with the rest of your body straight and parallel to the floor. The hip area is raised in an inverted V shape. This movement is performed 15 times.

Side Plank Stretch Exercise

This movement helps maintain balance, flexibility, and agility. It is also one of the most successful exercises for weight loss.

This movement is done by placing one hand on the ground directly under the shoulder, then raising the body and resting the other hand and the upper foot, then tightening the abdominal muscles and descending by pulling the elbow towards the knee, then repeating these steps with the sides.

Sit-on-hand exercise

This exercise helps get rid of belly fat by working the lower abdomen and triceps. Sit on the floor and raise your knee about 8 cm, keeping your right hand and left foot on the floor. Then, raise your right hand and pass it under it. Repeat this step, switching sides.

Frog leg movement exercise

This movement helps strengthen the back, neck, and gluteal muscles. Lie on your stomach and place your face between your fists. Keep your spine straight, your hips flat on the floor, and your heels together. Lift your heels and upper thighs toward the ceiling, then lower slowly.

Great posture exercise

It helps improve body flexibility and strengthens the spinal cord, forelimbs, and shoulder blades. Start by lying on your stomach, extending your legs behind you, placing your hands under your shoulders, and raising your chest to the floor, fully supporting your head. Then, breathe in and out for 15 minutes.

Benefits of maintaining fitness and physical fitness

It reduces the incidence of diabetes and controls blood sugar.
It reduces the risk of cholesterol and heart disease.
It works to maintain weight and reach the ideal weight.
Fitness exercises help strengthen memory.
Helps you sleep adequately and comfortably.
Relieves stress and negative energy in the body.

Foods that help in maintaining body fitness

vegetables

Vegetables are among the most important foods that help burn body fat. They contain a very low number of calories, which makes the body prepare for a feeling of fullness. They also contain many of the nutrients the body needs.

eggs

Eggs are one of the most important foods that contain proteins and healthy fats for the body. They help burn fat, so they are highly recommended as a main breakfast meal, especially when a person is following a diet.

Protein

Protein is one of the most important nutrients that helps you feel full, thus reducing body fat. Protein helps you burn a lot of calories. Protein is found in chicken, fish, cereal, cheese, eggs, beans, lentils, and many other foods.

Foods that harm the body's fitness

French fries

French fries are one of the most popular foods consumed frequently, but they are very harmful to the body as they contain a lot of fat.

soft drinks

Soft drinks are among the most harmful drinks for the body, as they contain a lot of calories. They are also considered difficult foods for the body to deal with.

sugars and starches

It causes weight gain because it contains a very large number of calories that are difficult to digest.