If you follow this mantra of the fitness trainer, you will remain fit for the next twenty years, obesity will not crop up around you.

Losing weight or gaining fitness is not a matter of one day. Actually, the real challenge begins when you lose weight. To keep yourself strong and healthy, it is very important for you to be active. For good fitness, it is not necessary that you have to sweat for hours in the gym or follow a strict diet. Chennai fitness trainer Raj Ganapathy Has told on Instagram that to get a healthy and fit body in the long run can be achieved by making these lifestyle changes daily. So let us know what are those habits?

Do these things daily to stay fit:

• Active in the morning, rest in the evening: Being active in the morning and resting in the evening is a great way to stay fit, because morning activity gives energy for the whole day, increases metabolism and reduces stress, while relaxing in the evening helps in good sleep and recovery of the body, which makes you feel fresh and healthy throughout the day.
• Protein is important in every meal: Protein in every meal is important to stay fit, as it helps build and repair muscles, keep you full, and balance important hormones in the body. Try to consume about 20-30 grams of protein at each meal, as the body can only use a limited amount of protein at a time, and it is beneficial to spread it out throughout the day.
• 7 hours of sleep daily: To stay fit, it is important to get 7 hours of sleep every day, as it is important for physical and mental health. Most adults should aim for 7-9 hours of sleep a night, which boosts immunity, controls weight, reduces stress, and keeps the heart and brain healthy, but this amount of time can vary depending on a person’s needs, so it’s important to feel energetic during the day.
• strength training every weekTo stay fit, it is important to do strength training at least twice a week, which strengthens the muscles, reduces the risk of injury, and improves metabolism, which helps in controlling weight and staying healthy in the long run. You can do this with dumbbells, resistance bands, bodyweight exercises or weight machines.