What Is The Best Diet For A Sedentary Lifestyle

Best Indian Diet Plan For A Healthy Life

What is a Sedentary Lifestyle? Why Being Inactive is Very Dangerous to your health

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Once upon a time, working and walking were living happily until the sedentary lifestyle made an entry. Chances are there youre reading this while lying on the bed or perched in a comfy chair!

Unfortunately, the price of sitting too much is what we are paying now. According to a report by WHO, 73.9% of the teenagers in India are classified as physically inactive. Another survey by the Indian Council of Medical Research revealed that around 54.4% of people were found inactive during a study in 2018.

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Healthline Diet Score: 329 Out Of 5

When trying to lose weight, creating a calorie deficit either by eating less or increasing physical activity is necessary.

Many people choose to follow a 1,500-calorie diet plan to jumpstart weight loss and control their food intake.

This article explains how to follow a 1,500-calorie diet, including foods to eat, foods to avoid and tips for healthy, long-term weight loss.

DIET REVIEW SCORECARD

  • Nutrition quality: 2.5
  • Evidence based: 3

BOTTOM LINE: A balanced 1,500-calorie diet rich in nutritious foods fits the needs of many people who want to lose fat and improve health. Still, while 1,500 calories may be a good guideline for many people, it may not be enough for some.

Must Eat Foods If You Lead A Sedentary Life

Sedentary Life means spending a lot of time being inactive. Today most of our work life requires us to sit for a long period of time. But leading an inactive life is very harmful. It could lead to obesity, heart diseases, high blood pressure and even premature death. We cant evade a sedentary lifestyle but we can surely adopt certain habits that can help us reduce its side effects. Heres a list of foods that you must eat if you lead a sedentary life.

  • Berries
  • Add natural antioxidants such as blueberries, strawberries, etc. to your diet to keep your cholesterol levels normal, to lose weight and to fight cancer. Blueberries are extremely rich in phenols, specifically gallic acid, which help in improving the brain functions by reducing the symptoms of brain fog forgetfulness, inability to concentrate, etc. High in fibre, low in calories and a low glycemic index makes them an ideal food to fight obesity a common ill effect of a sedentary life.

  • Dark Chocolate
  • Apart from being a tasteful delight, heres another reason why you can indulge in dark chocolate without feeling guilty. It is good for your heart as it helps reduce the plaque buildup inside the arteries and also restores their flexibility. Too much of screen time can slow down your cognitive functions, this is where dark chocolate comes to your rescue. It improves the blood flow to essential parts of the brain and hence improves your attention span and memory.

  • Green Tea
  • Oats
  • Citrus Fruits
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    Whats A Healthy Weight

    One of the best ways to get an idea if you are at a healthy weight is to check your body mass index , a score based on the relationship between your height and weight. Use our easy online BMI calculator to find out your score.

    Most people are at a normal weight if their BMI is below 25. Ask your doctor what your BMI number means and what action you should take.

    If you are trying to control your weight, a good first step is to watch portion sizes, especially of foods high in calories, fat, and added sugars. Also try to limit your intake of high-calorie foods and drinks. Try writing down what and how much you eat and drink for a week, then see where you can cut down on portion sizes, cut back on some not-so-healthy foods and drinks, or both!

    For those who are overweight or obese, losing even a small amount of weight has health benefits and is a good place to start.

    What Diet Is Best For Older Adults

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    A new study has revealed that a diet rich in protein and low in calories can help older adults with obesity lose more weight while maintaining muscle mass and improving bone density.

    Older adults often lose bone density and muscle mass when they concentrate on shedding weight.

    This unwanted bone and muscle loss can result in mobility issues and can even increase a persons risk of injury.

    A recent study, which Wake Forest University in Winston-Salem, NC, is the lead on, has shown that a high-protein, low-calorie diet can help adults avoid these problems.

    Several peer-reviewed journals, which include Journals of Gerontology: Medical Sciences and American Journal of Clinical Nutrition have accepted four research papers from the study for publication .

    The researchers randomly selected 96 adults over 65 years of age and assigned them to one of two groups.

    They put the first group on a 6-month, low-calorie meal plan that was also high in protein more than 1 gram of protein per kilogram of body weight. They assigned the other group to a weight-maintenance plan that included 0.8 g of protein per kg of body weight.

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    Figure Out Your ‘why’

    Why do you want to get fit? Establishing your “why” gives you focus and purpose and something to keep coming back to on days you want to quit.

    “Think about what you want out of life,” Vesco says. “Is it to be able to chase your kids around without getting out of breath? Is it carrying all your groceries in one trip? Is it going on a run without lower back pain?”

    Consider these deep-down reasons your fire. While it’s totally normal and OK to have some aesthetic goals in mind, quality-of-life ones have more staying power.

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    Diet For The Sedentary

    Fact Checked

    To live a sedentary lifestyle means you spend a good portion of your time sitting or being inactive. Whether your profession requires you to sit for long periods of time, or you are inactive by choice, a sedentary lifestyle carries various health risks 3. If you live a mainly sedentary lifestyle it is wise to modify your diet to account for the lower daily calorie expenditure.

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    Develop Healthy Eating Habits

    To help children develop healthy eating habits:

    • Provide plenty of vegetables, fruits, and whole-grain products.
    • Include low-fat or non-fat milk or dairy products, including cheese and yogurt.
    • Choose lean meats, poultry, fish, lentils, and beans for protein.
    • Encourage your family to drink lots of water.
    • Limit sugary drinks.
    • Limit consumption of sugar and saturated fat.

    Remember that small changes every day can lead to success!

    For more information about nutrition, visit Choose My Plate for childrenexternal icon and the Dietary Guidelines for Americanspdf iconexternal icon.

    What To Put On Your Plate When Youre Over 65

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    The best place to start for any person looking to develop a healthy diet is the Australian Dietary Guidelines. The guidelines were developed by the National Health and Medical Research Council, with input from many food and nutrition experts, as well as members of the community.

    They are based on the best available science about the types and amounts of foods and dietary patterns that may promote health and wellbeing, and reduce the risk of diet-related conditions and chronic disease.

    You probably know a healthy diet benefits you physically, mentally and socially. Without good food and drink choices, youre at greater risk of chronic diseases, such as cardiovascular disease, type 2 diabetes, some cancers, and even mental health issues, such as anxiety and depression. A healthy diet helps socially too regularly connecting with other people may stave off loneliness and isolation.

    So, what do the guidelines say? In a nutshell, they advise every Australian to:

    Extra specific advice for older people includes:

    You may like to check how healthy your existing diet is using this Healthy Eating Quiz from the Dietitians Association of Australia .

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    Tips To Help Children Maintain A Healthy Weight

    In the United States, the number of children with obesity has continued to rise over the past two decades. Obesity in childhood poses immediate and future health risks.

    Parents, guardians, and teachers can help children maintain a healthy weight by helping them develop healthy eating habits and limiting calorie-rich temptations. You also want to help children be physically active, have reduced screen time, and get adequate sleep.

    The goal for children who are overweight is to reduce the rate of weight gain while allowing normal growth and development. Children should NOT be placed on a weight reduction diet without the consultation of a health care provider.

    Why You Need To Get Rid Of A Sedentary Lifestyle

    First, you will have a much better chance of living longer. I feel like that should be enough of an incentive, but alas, history reveals that it is not.

    Not only do you have increased odds of living longer, but you also have a better shot of feeling good during that time, sleeping better, not getting sick and feeling happier. All good, right? Many people know this, but yet here we are still sitting ourselves to death.

    Lets take a time out and be brutally honest with each other, shall we?

    If moving around is not your thing then you are going to need to dig deep and find something that is near and dear to your heart to help you kick this into gear.

    Many times, making changes in our lives comes down to one thing motivation. What motivates you?

    Yes, your back hurts. If I asked you to stand up and walk around for a few minutes every half hour youd probably defer to that reason not to do it. But if I offered you $1,000 to do it for one day then you can bet that most people would suddenly feel like it was well worth the discomfort.

    I suggest a raw and honest sit down conversation with yourself about what makes you happy, how youve been successful in the past, why this new goal is important to you and what changes need to occur for your goal to be a reality.

    Off the beaten path motivators and benefits of being more active:

    This is in no way a complete list, but you can see that there are some good reasons to be motivated by other than being alive and healthy.

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    The Concept Of A Sedentary Lifestyle

    Sedentary behavior is defined as any waking behavior such as sitting or leaning with an energy expenditure of 1.5 metabolic equivalent task or less . This definition, proposed by the Sedentary Behavior Research Network in 2012, is currently the most widely used definition of sedentary behavior. Some examples of sedentary behavior include television viewing, playing video games, using a computer, sitting at school or work, and sitting while commuting . According to the 2011 Compendium of Physical Activities, MET is defined as the ratio of work metabolic rate to the standard resting metabolic rate of 1 kcal/. One MET is the RMR or energy cost for a person at rest. When classified quantitatively based on their intensities, physical activities can be classified into 1.01.5 METs , 1.62.9 METs , 35.9 , and 6 METs .

    Examples of moderate to vigorous physical activity. Riding a bicycle. Running.

    Determine The Calorie Difference

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    So say for instance when you were athlete status, your estimated calorie burn was about 3,000 kcal per day. In your current sedentary lifestyle, you calculated that you burn about 2,500 kcal per day.

    This means that in order to maintain your weight when youre not working out, you should aim to decrease your calorie intake by about 500 kcal per day.

    An easy way to reduce your calorie intake is to avoid these 16 Healthy Bulking Foods For Hard Gainers.

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    A Sedentary Lifestyle Places A Strain On Your Physical Health

    Many people tend to brush off the risk associated with being sedentary. As long as you have a healthy diet, being a little sedentary cant be that bad, right? Being passive and sitting around all day long can affect your health in the long term.

    Inactivity and metabolism are closely intertwined. Because of this, sedentary lifestyles impair the bodys ability to break down fat and regulate blood pressure and blood sugar levels. This outcome means that sedentary people are at a higher risk of developing obesity, type 2 diabetes, cardiovascular diseases, and certain types of cancer. Studies have found that long periods of inactivity are one of the causes of early death.

    Besides the long-term effects, there are also adverse effects that you can feel daily. You will burn fewer calories, thus gaining weight. Your bones get weaker, and you lose muscle strength and endurance. Besides that, your immune system weakens. Overall, you will feel unwell more often than not. Feeling physically weak is bound to make you feel unhappy with yourself.

    To avoid encountering these issues, you need to start getting into shape. Especially essential exercises are cardiovascular exercises, such as running, cycling, or even walking. Strength training can also be beneficial to get you out of this sedentary lifestyle. Research suggests that three 30-minute runs and two 30-minute strength-training sessions per week are enough to meet the guidelines for an active lifestyle.

    Sedentary Lifestyles And Metabolic Diseases

    1) Diabetes mellitus

    The fact that the prevalence of type 2 DM increases with increasing sedentary time has been consistently documented in various studies .

    In an assessment of DM risk considering both sedentary time and physical activity, the DM risk increased with the increasing daily sedentary time , and the effect was not offset by the level of physical activity . The risk for CVD also increased with the increasing daily sedentary time , and although the physical activity level slightly offset this effect, sedentary time still significantly increased the risk . This shows that the level of physical activity does not influence the impact of prolonged sedentary time on the risk for CVD and DM.

    A few biological mechanisms can explain the impact of the total daily sedentary time on CVD and DM risk. Prolonged sitting is known to affect the content and activity of muscle glucose transporter proteins. An animal study observed that prolonged muscle inactivity reduces the LPL activity, which regulates blood lipid concentration and carbohydrate metabolism through cellular pathways that differ from the normal motor response however, additional verification is required by human studies .

    2) Hypertension

    3) Dyslipidemia

    4) Obesity

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    The Attenuative Effect Of Physical Activity On Sedentary Lifestyles

    A few recent studies have reported that increasing physical activity can offset the adverse impacts of sedentary behavior. In particular, the offset effect was more evident in people with little physical activity.

    A meta-analysis reported that mortality was not elevated in the people engaging in high levels of moderate-intensity physical activity even when they had > 8 hours of sedentary time a day. There was no difference in mortality between the most active people with < 4 hours of sedentary time a day and equally active people with > 8 hours of sedentary time a day . However, television viewing for > 3 hours a day increased the mortality regardless of physical activity, and the people who watched television for 5 hours a day showed markedly high mortalities .

    In one study, sitting time showed a dose-response with all-cause mortality and CVD mortality risk in the least active group . In contrast, the group with at least 8 hours of sedentary time a day showed a higher mortality than the group with less than 4 hours of sedentary time a day . However, the group who met the essential MVPA criterion or engaged in more physical activity did not show a consistent trend in the relationship between increased sitting time and CVD and all-cause mortalities.

    In other words, while increased sedentary time increases the mortality among people who engage in little physical activity, adequate physical activity seems to offset the impact of increased sedentary time on mortality .

    Older Adults’ Unique Nutrition Needs

    A Deadly Sedentary Lifestyle – Change It!

    Simple adjustments can go a long way toward building a healthier eating pattern. Follow these tips to get the most out of foods and beverages while meeting your nutrient needs and reducing the risk of disease:

    • Enjoy a variety of foods from each food group to help reduce the risk of developing diseases such as high blood pressure, diabetes, and heart disease. Choose foods with little to no added sugar, saturated fats, and sodium.
    • To get enough protein throughout the day and maintain muscle, try adding seafood, dairy, or fortified soy products along with beans, peas, and lentils to your meals. Learn more about protein and other important nutrients.
    • Add sliced or chopped fruits and vegetables to meals and snacks. Look for pre-cut varieties if slicing and chopping are a challenge for you.
    • Try foods fortified with vitamin B12, such as some cereals, or talk to your doctor about taking a B12 supplement. Learn more about key vitamins and minerals.
    • Reduce sodium intake by seasoning foods with herbs and citrus such as lemon juice.
    • Drink plenty of water throughout the day to help stay hydrated and aid in the digestion of food and absorption of nutrients. Avoid sugary drinks.

    It can be hard for some people to follow through on smart food choices. Read about common roadblocks and how to overcome them and check out the USDAs tips for older adults.

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