Take Care!

Be Fit For Your Benefit !

Human body is God’s perfect gift. Each organ made to perfection. Life & Death is a mystery. We are all designed to live not less than 100 years. But we have shortened our life by abusing the mind and body. The average age of humans today in the world is 71 and 73 for men and women respectively. The average age of Indian today is 62 and 65 for men and women. Longevity seems to be the health buzzword these days, and for good reason. Secrets to Living a Long and Happy Life is nothing but living healthy. The key to a successful healthy life is maintaining a correct body.

The secret for weight gain for a normal person is 70 + 20 + 10 formula, that is = is 70% due to food / 20% due to lack of exercise / 10% due to lack of sleep.


Our life style now has become sedentary. We require only 2000 to 2500 calorie every day depending upon our body frame. Diabetic people require only 60 to 75 % of the same. Every gain of 1000 calories leads to 1 KG extra body weight which will be felt as 4 KGs by knee joints and that would be most affected organ apart from the heart which has to pump out more and more blood supply to the unnecessarily larger body surface. So plan your food input to avoid unnecessary weight gain. This chart given here compiled with complete information to avoid gaining unnecessary calories and to know possible ways to reduce as well.

1. Take fruits in the morning and reduce your other breakfast items

2. Finish of your night dinner around 8.00 pm.

3. No snacks in between meals.

4. Reduce oil & sugar as much as possible. Sugar is the main culprit.

5. Disappoint your stomach during every meal – should feel no full stomach

6. Check your weight especially - seasonal influences during festive seasons and Mango fruit seasons.

7. Eat when hungry and masticate while eating

UNDERSTAND YOU - Buy a weighing machine: weigh yourself once in three days - study your body response to your various habits. Maintain your right BMI (body mass index). Don’t forget to check your weighing machine’s reliability once in a while.


Please note exercise will not reduce your body weight dramatically. Exercise and sweating during exercise helps internal body enzymes to flow and clean your blood vessels and prevents vascular plaques or blocks. It makes you to get good oxygen to body cells and helps to maintain fluids for skeletal movements. A tread mill at 5kms/hour speed for half an hour burns away only around 100 calories, but one banana can give you 200 calorie! At least, minimum ½ hour exercise to all body structures is important and it must be properly programmed. Warm up first few minutes – slowly increase the duration and maintain standard duration and don’t forget to give some minutes to cool down before resuming routines. Drink water before and after. No food or juice immediately after exercise. Don’t over exercise suddenly, expecting miracles. Practice breathing exercise at least for 15 minutes by proper exhalation and inhalation. It extends your life or otherwise we respire only 50 to 60 % in a normal life. (Remember the correct way that your stomach to bulge while inhaling and tuck in while exhaling) After every meal have a mild walk for 5 to 10 minutes before sitting down.


Calories burned during sleep are used to sustain vital functions in the body. Monitoring and maintaining your internal temperature, repairing cells and pumping blood are some of the nighttime activities that our body naturally does. Want to burn more calories when sleeping? Set a sleep pattern and go to bed at the right and same time each night so you get the proper amounts of good and deep sleep. There must be a gap of at least one and half to two hours between meal and sleep and 6 to 8 hours of sleep is alright.


EAT SIMPLY - Plant-based food like variety of legumes, whole grains, vegetables, fruits, nuts and seeds. Practice eating a large breakfast, a moderate sized lunch and a light dinner. STAY ACTIVE -Find something you enjoy and walk around, HAVE A LIFE PURPOSE - keep learning by never losing your childlike curiosity, REDUCE STRESS – By Yoga , meditation & music, HAVE A SOCIAL NETWORK - with friends and relatives, BUTT OUT - bad habits like smoking and BELIEVE YOUR SPIRITUALITY and personal faith.

Life means more… Enjoy your life, God bless you.

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Take Care! 


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