Effective Exercises at Home & Simple Diet Tips

A few kilos here and there may be inevitable. But you can add a simple exercise routine to avoid piling on the pounds. Here's what can be done at home.

It's that time of the year, when there's no escape from gorging on sugary sweets and deep-fried delicacies. Since you're going to overindulge in the coming few days, start doing some of these simple but effective exercises at home to beat those pesky pounds.

EASY CARDIO EXERCISES:

Walking is one of the best forms of exercise. Take a walk in the park, and break into a jog in between. Or just hop on to a bike and cycle around. Do this for at least 20 minutes a day, slowly increasing the time. When at a party, dance! It is also a good form of cardiovascular exercise.

PUSH-UPS:

Push Ups on Kitchen Counter

Stand in front of the wall or kitchen counter with your feet together. Invert your hands slightly and place them on top of the counter. With your arms a little more than shoulder-width apart, bend the elbows and try and get your chest as close to the counter-top as possible, then back up. Do this 10 times. Rest for a few moments and repeat. You can also try this on the floor, with a mat, or military style (on your toes). Try and get your chest as close to the ground as possible.

LUNGES:

Lunges

Stand with a stance slightly wider than the shoulder. Put one foot a step ahead and stand in this position. Take a deep breath. Maintaining a proper arch of the back, descend with control, shifting your body weight onto the front leg. Go down till the front thigh is parallel to the floor. From this position, come up, straightening your front leg and simultaneously breathing out. For more intensity, use a barbell over contracted collar muscles or hold dumbbells in your hands.

SQUATS:

Chair Squats at home

Stand in front of a chair (back to the chair). Put your feet apart (one foot approx.). Bend your knees and slowly squat. Let your butt lightly touch the chair and slowly come up again. Do this 10-15 times. Rest for a minute and repeat. You can do this without a chair, and with dumbbells in both hands to add intensity.

SAY NO TO 'FOOD PUSHERS'

It's hard to resist family members, who lure you to eat fattening treats as they refuse to take no for an answer. Experts suggest you say no, over and over again, if you don't want your diet plans to go awry!

SIMPLE DIET TIPS:

• A few days before the festivities begin, start watching what you eat. Include a lot of fresh fruits and vegetables in your diet to obtain enough fibre. This in turn will keep your stomach full for a longer time, so that you avoid gorging on calorie loaded foods. 
• If you are invited for lunch or dinner, make sure you eat something healthy from home beforehand, so that you avoid rich food. 
• At a buffet, instead of trying a little of everything, stick to a few healthy choices like salads and lean protein (chicken, fish). 
• Use smaller plates while eating. Fill 2/3rd of your plate with fruits and vegetables; 1/3rd can be allotted to high-calorie foods such as sweets or fried starters. 
• Rich gravies like malai koftas, malai methi matar etc. are overloaded with cashews and pistachios which have a high quantity of invisible fat. Say 'no'! 
• Go easy on the alcohol. Instead of consuming cold drinks and packaged juices, try having fresh lemonade, minty lemon, cucumber coolers or iced tea.
• Don't stop your regular gym routine during the holidays. You may want to enjoy a festival to the fullest but remember, it will wreak havoc on your body afterwards. You needn't work out as much as you usually do, but following even half of your exercise routine is better than skipping it altogether.