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Who wouldn’t like to end the year on a brighter and healthier note? So, start working on it now! All you need to do is make 9 simple tweaks and be ready to welcome a new you in the next four months — right in time to usher in 2025. If fitness coach Raj Ganpath is to go by, “you will finish 2024 looking and feeling awesome”. *Drink 40-50ml of water for every kilo of your body weight every day. *Walk 12,000 to 15,000 steps every day. *Strength train three days a week. *Work on your endurance/stamina 1-2 days a week. *Eat 1.5 grams of protein for every kilo of your body weight every day. *Eat 2-4 cups of vegetables and fruits every day. *Keep junk/sweet/fried foods to under 100 calories per day. *Sleep at least 7 hours a day. *Don’t overeat. Can these tweaks help you achieve your dream body? Agreeing, Dr Manjusha Agarwal, senior consultant, internal medicine, Gleneagles Hospitals Parel Mumbai noted that limited mobility can affect metabolism causing abrupt weight gain no matter how clean your diet is. “You should aim for at least 45 minutes of physical activities or exercises like swimming, walking, running, jogging, cycling, cardio, yoga, meditation, hitting the gym, squats, and lifting weights,” said Dr Agarwal. For the next four months, avoid eating unhealthy, processed, and packaged foods as they contain heaps of added sugar, sodium, additives, artificial food colouring, and preservatives that can hamper your well-being. “Ensure that you eat balanced meals that involve plenty of green vegetables, fruits, lentils, legumes, whole grains, and nuts and seeds,” said Dr Agarwal. Establishing a consistent sleep schedule and limiting screen time before bed can enhance sleep quality, said Dr Rajesh Kumar, associate director, internal medicine, Paras Health, Gurugram. “Practice mindfulness and stress management techniques such as meditation, deep breathing, or yoga to maintain mental well-being,” said Dr Kumar. Drink plenty of water throughout the day, carry a reusable water bottle, and set reminders to hydrate, especially during and after exercise. By incorporating these habits, you can work towards a healthier, leaner, and stronger version of yourself by the end of the year. A post shared by Raj Ganpath (@raj.ganpath) However, if you are still unable to meet your goals even after continuous effort then try consulting a doctor for expert guidance. DISCLAIMER: This article is based on information from the public domain and/or the experts we spoke to. Always consult your health practitioner before starting any routine. None
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