KIAN BARAZANDEH: Get in shape in 10 simple steps with no pressure

Who doesn’t want to maintain their fitness and health? Now that summer has arrived, many of us would like to take a holiday and visit the beach to enjoy the sun’s heat and spend time bonding with our family and friends. But, one of the things that we are concerned with, particularly in men, is how to appear slim, fit, and healthy.

We asked nutrition and fitness expert Kian Barazandeh for his advice to those individuals, not only males, on how to stay fit and healthy this summer so that we can show ourselves more boldly and physically, but most importantly psychologically, everywhere. Please take notice that these suggestions will be quite beneficial to us.

1. Determine and Monitor Your Weight

Keeping track of your body weight daily or weekly can allow you to know what you’re losing and gaining.

2. Eat Healthy Meals and Limit Unhealthy Foods

Remember to have breakfast and select a nutritious meal that has more protein and fiber and less fat, sugar, and calories. You don’t have to give up these comfort foods that we’ve become accustomed to. It’s all about limits and control.

3. Take Multivitamin Supplements

Taking a daily multivitamin tablet to ensure adequate nutritional levels is a brilliant idea, especially if you don’t have a range of veggies and fruits at home. Many micronutrients, such as vitamins A, B6, B12, C, D, and E, and zinc, iron, copper, selenium, and magnesium, are essential for your immune system.

No proof adding supplements or “wonder mineral supplements” to your diet can help protect you against the illness or speed up your recovery. High vitamin dosages might be harmful to your health in some situations.

4. Drink plenty of water to stay hydrated, and limit your intake of sugary beverages

Drink plenty of water to keep healthy, but no evidence doing so often (e.g., every 15 minutes) will help avoid viral infections.

5. Engage in regular physical activity and exercise

At this point, at-home training might be beneficial. However, you may also go for a stroll or run outside. Make sure you’re up to date on what’s happening in your neighbourhood. If you have the time, go to the gym for 30 minutes to an hour daily.

6. Minimize your sitting and screen time

Exercise will not protect you from your sedentary lifestyle. Even persons who frequently exercise may be at greater risk for diabetes, heart disease, and stroke if they spend a lot of time sitting in front of computers. Practically, you may try taking sedentary breaks, such as strolling around the office/room a couple of times each day.

7. Get Enough Quality Sleep

Sleep quality and amount have a strong relationship with your immune system. Get seven to eight hours of sleep each night to maintain your immune system operating correctly.

8. Drink Moderately and Stay Sober

Consuming alcohol will not protect you from coronavirus infection. Don’t forget that the calories from alcohol may soon mount up. Alcohol should be drunk in moderation at all times.

9. Learn to Manage Your Emotions

During a pandemic, it is usual for individuals to experience dread, worry, despair, and uncertainty.

10. Use an app to track your activity, sleep, and heart rate

People with major chronic medical disorders, such as excessive obesity, diabetes, and heart disease, are at a higher risk of complications and becoming extremely unwell from the COVID-19 infection. They should consult with their doctors and follow their advice.

It’s essential to be healthy no matter what season we’re in. Remember to be cautious and remain safe these days.

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