Guide to Sustainable Health for a Balanced Life

Sarah was catching up with her friend in the local park. They hadn't seen each other in a long time, and once they started talking, they wouldn't stop. Their long conversation moved on to the topic of diet and exercise. Sarah, who was once an adventurous eater, opened up about her life of strict and complicated diets.

She would count every calorie she ate and avoided her favourite pani puri due to 'health reasons'. As she detailed her regimen, her friend couldn't help but notice a certain weariness in her eyes, which was a significant difference from her previously fun and carefree vibe.

Sarah's story isn't just a one-off. A 2018 research by Kevin D. Hall and Scott Kahan found that people who lose weight through strictly regimented habits often regain 50% of their lost weight within just two years and 80% within five years.

Many people fall for the diet restriction misconception and believe that strict diets are the key to health and wellness. This misconception can make you avoid many types of foods and make your relationship with food quite unhealthy. Nobody wants that! However, the key to strength and fitness is not eliminating unhealthy foods but rather adopting healthy eating habits that are easy to follow and promote balance and variety!

Instagram is filled with so many diets, and they attract us with the allure of quick results. They promise quick weight loss or miraculous health improvements immediately, but trust us, getting that Clark Kent body takes a lot of time and effort and is all about being sustainable.

These diets fail to discuss the sustainability and long-term effects of these difficult diets. Many people, like Sarah, will be super happy after losing some weight at the start, but maintaining these restrictive diets for a long time is really challenging and can even lead to deficiencies, stress, and maybe even disordered eating patterns.

The human body needs various nutrients, such as protein, carbohydrates, fibres, vitamins, and many more, to function correctly. Strict diets that remove or restrict some of these nutrients can deprive the body of these critical nutrients.

Let's take a low-carb diet, for example. It usually lacks the much-needed fibre, which can lead to digestive issues. What about a low-fat diet? It might not provide enough fatty acids necessary for brain health and hormone production.

However, a balanced diet can give you all the essential nutrients your body needs! A mix of whole grains, fruits, vegetables, proteins, and fats all work together to maintain bodily functions and prevent chronic diseases.

Fruits and vegetables are packed with antioxidants, which fight inflammation and reduce the risk of heart disease and cancer. Whole grains provide fibre, which supports digestive health, while lean proteins supply the amino acids necessary for muscle growth and recovery.

Diets that are restrictive can take a toll on your mind and mental health. Why's that? When you count calories all the time, think about food choices, and feel guilty after a bite of gulab jamun, it's evident that it can really take a toll on your mental health.

And worse, you'll fall into another toxic relationship, now with food. Always thinking about these diets takes away the fun in eating, and instead, it becomes another way to get stressed and not nourished.

These diets can sometimes lead to eating disorders, and these conditions can have severe mental health repercussions, such as anxiety, depression, and social isolation.

Healthy eating habits for overall wellness should promote balance and variety instead of limiting the food you can eat. There's so much food out there; eating the same boring thing every day would be a shame. So, here are some ways you can go about this:

Moderation over Elimination: Instead of saying no to fats and sugars, you can indulge a little, but only now and then! Some fruits or snacks here and there never hurt anyone!

Whole Foods: Go for whole foods rather than processed foods. These foods usually have more nutrients and have fewer unhealthy fats and sugars. Ever heard of superfoods? Try adding them to your meals!

Mindful Eating: Pay attention to what you eat and how full you feel. The new 'House of the Dragon' episode can wait. This can help you have a better relationship with food!

Stay Hydrated: Water aids digestion and food absorption, so try to aim for at least 2 litres a day.

Experiment With Food: Unleash your Magellan and explore different fruits, vegetables, grains, and proteins to keep mealtime fun and balanced!

Flexibility: Try not to be too rigid with your diet. If you're out celebrating or at an event, do not restrict yourself by your diet. Remember that indulging once will not derail your overall health.

Maintaining balance with a varied diet might actually be easier than you think! Let's take a look at a few ways you can incorporate it into your daily diet!

Plan Ahead: Try to avoid the ease of food delivery apps and plan your meals ahead. This way, you can add healthy food in a balanced way to your diet and even reduce your late-night cravings!

Cook at Home: Prepping meals at home can give you complete control over the ingredients and quality of the food. Now, cooking might be pretty time-consuming, but if you can, hire a domestic helper who can cook!

Read Labels: Read the labels and know what you put in your body. Look for items with low added sugars, unhealthy fats, and sodium.

Balanced Plate: A balanced plate is a balanced diet! Try to cover half your plate with veggies and protein.

Now, diet does play a massive role in getting you healthy. But don't leave out exercising. Getting your blood pumping and your lungs expanding is sure to ensure you outlive your siblings. Exercise supports overall health, enhances mood, and helps you stay in perfect shape. Aim for at least 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous-intensity activity each week, along with muscle-strengthening activities two or more days a week.

Conclusion

If you're like Sarah, we're sure you once fell for the misconception about diet restriction. You're sick and tired of your restrictive diet, and you just want to indulge in some Rasgulla and banana chips now and then. And Kofuku is here to tell you that it's completely fine!

The key is to plan, have a balanced diet, remember it's okay to have a cheat meal now and then, and blast those muscles by working out often! If you follow this, you'll already be healthier than 90% of people your age.