I’ll drink a glass of hot water with honey first thing in the morning on an empty stomach. Generally speaking, I’ll eat a piece of fruit for breakfast. It might be anything from a banana to an apple to papaya. It varies depending on the availability of the item. If there isn’t any fruit available at home, I’ll make two dosas or two idlis. For me, a glass of milk is a must-have every day.


The secret is that you must chew the meal with your mouth closed and you must chew it a minimum of 24 times before you may swallow. It is not only important to measure calories, but it is also important to concentrate on the food you are eating.

Our parents will frequently urge us to eat food carefully and not swallow it quickly, and they will also warn us not to watch television or use our phones while eating since our attention will be diverted away from the meal. When you concentrate and chew, you will be able to consume solely to the extent of your stomach’s capacity.


I’ll drink one liter of water from the time I wake up until lunchtime. For lunch, I eat anything I want as long as I pay attention to what I’m eating and chew it correctly. Rice is something I usually eat in the afternoon. From lunch until the end of the day, I’ll drink another liter of water.

Take a walk, dance, or participate in sports

I walk at least 2 kilometers every day. Take a brisk stroll. You are not required to go to the gym. You may maintain your muscles in shape by taking quick walks or dancing. I’ve observed several of my pals participating in badminton. To keep our bodies active, we must engage in some kind of physical activity. It is only necessary to engage in any activity for half an hour or an hour.

What is the ideal location for practicing and becoming in shape? If responding “the workout center” leads you to flinch because you can’t bear the thought of going, take a deep breath and relax. Because of the state of the economy and our tightened financial belts, many people who would want to use the recreation facility are unable to do so due to the high cost of membership.

Individuals are often compelled to surrender despite the fact that they are not required to do so. You CAN get in fantastic condition without ever setting foot inside a health club or gym. Start now.

A highly physically-based yogic activity, it kneads and stretches the body in such a manner that your body will feel both light and powerful at the same time. What a winning combination! There are several benefits to being light and powerful. Consider all of the things you could do and discover if you had that bundle.

Furthermore, having a physically fit body will ultimately help to stabilize the mind, making it more favorable to meditation. As a result, becoming fit without going to the gym is quite doable if you follow the instructions of a certified Hatha yoga instructor.


While standing, you burn an additional 8–10 calories per hour compared to sitting. In addition, standing helps to reduce back pain, correct postures, improve blood flow in the lower body, strengthen leg muscles, increase productivity, alert the mind, and keep you awake during those dreaded zoom meetings that drag on for hours on end.

On any given day, I am on my feet for around 6–8 hours. Do not worry if you do not have a standing desk; I, too, do not have one; thus, I have created a makeshift standing desk for you to use.

Getting up early in the Morning

For the past 5 years or so, I have been waking up before 4:00 a.m. on a regular basis (more than 85 percent of the time), which has allowed me to get in more productive hours, improves the circadian rhythm, and is a great time for studying, exercising, meditating, and in general devoting that time to your vocation.

As an added benefit of rising early, you will need to sleep early, which will help you minimize stress, get the most out of your exercises, and improve your overall mood. Now, anytime I don’t get up early in the morning (like the day I took the image of the water bottle), I feel guilty. I’m a little drowsy and irritated right now.


According to common perception, instead of waking up and immediately eating a large breakfast, you should have a moderate to light meal around 8:00 a.m. instead of a heavy breakfast. Consume a large amount of food about 2:00 pm and then a light meal around dusk or no more than an hour thereafter.

Additionally, try to eat with your hands since our fingers charge the food particles and we end up concentrating more on the meal, resulting in us eating less (which is almost eating to satiety).

Muscular stamina and endurance

This refers to your capacity to apply force for an extended period of time without becoming fatigued. This may easily be accomplished by completing the workouts listed above for larger rep ranges (15–25 reps). Burpees, mountain climbers, jumping jacks, and static holds such as planks are all excellent examples of exercises that may be used to build muscle endurance.

The makeup of one’s body

When someone mentions “being fit,” this is generally the first thing that comes to mind: a low body fat percentage and a high proportion of muscular mass. Performing the workouts outlined in the first three categories will undoubtedly help you gain muscle while also putting you in a calorie deficit.

This, on the other hand, will only be attained via following a nutritious diet. Make certain that you are drinking lots of water, avoiding processed foods and sweets, and consuming adequate amounts of vitamins and minerals. Keeping your calorie intake at a modest deficit can help you get your dream beach figure in no time!


You want to make sure that your joints have a healthy range of motion in them. Your body’s stiffness and tightness will be relieved as a result of increased flexibility. Stretching your muscles for even 10 minutes a day may make a significant difference, but always remember to warm up your muscles before you begin. Aside from that, you may learn a few yoga positions to keep things a little more interesting.

The state of one’s mental health

Developing a practice that addresses the five areas listed above will undoubtedly help you to gain more self-confidence and have a more positive self-image. Your intellect, on the other hand, requires some physical activity.

Reading and studying will assist you in maintaining mental sharpness. Make sure to schedule time for meditation as well. Building awareness and the capacity to concentrate your thoughts are incredibly crucial for maintaining good mental health.