Hi,
Welcome to icliniq.com.
I went through your query completely. I feel that you are genuinely very much health conscious and I like such people. Even though you stay away, you have a lot of things that can be done for a healthy leaving.
First of all, vitamin D supplements are sometimes necessary for women because of loss of energy due to work life balance. So, you can continue taking vitamin D supplement, but three to four times a week is sufficient.
Before a workout, have milk or milk and banana together in the morning, especially working out rigorously is not required and instead keep rest between three to four repetitions.
Focus more on core muscles because these are the primary supporting muscles. Weight loss workouts should be done moderately. Go for morning or evening walk if possible, which is more efficient than a workout at the gym.
- Have a light protein-rich food post workout like cheese toast, juice, fruits.
- Have lunch full of carbohydrates (50g), protein 50 g and fat 30 g. Every day the same protocol can be followed. Green vegetables should be included and fish if non-vegetarian.
- Salads should be made mandatory for lunch. Snacks with juice again or halwa, tea, brown bread or walnuts.
- Dinner with lots of protein again with less or no fat and more vitamins, like pulses (red kidney beans, green gram, green peas, drumsticks, etc).
- You can have fish (small size), which are rich in Omega-3 fatty acid. The oil that comes out while cooking from fish is an excellent and nutritious for your joints and muscles.
- Continue with jogging and if possible do swimming as it is a complete body workout and very effective. Remember, never miss your meal in a day and have lots of water (3 to 4 liters) a day.
- You can go for Pilates exercises like crisscross and hundreds or double leg stretch, which will be helpful when you cannot go out for gymming or jogging.
- Sleep had been found to be a woman's best friend nowadays. So, try to have 8 hours of sleep and that is mandatory. Have your dinner 2 hours before going to bed for easy digestion and good sleep. You can have warm milk before getting into bed.
- Do meditation for relaxation of mind. You can do deep breathing while at workplace also taking 10 minutes of break and do 15 repetitions of deep breathing.
- Avoid junk foods, alcohol and try to do regular blood checkups to regulate any alteration in vitals.
- Can use olive oil for cooking, but no matter what is available for the kitchen, use very less amount. Boiled vegetables with two times oily curries a week is excellent for health.
- If you strictly follow all mentioned above, then you can find your health in good condition. Post me back with any more doubts and follow these for three months.
Revert after three months to a fitness expert online --> https://www.icliniq.com/ask-a-doctor-online/fitness-expert