Small changes lead to big changes. Use these simple tips, take a step in the right direction and turn your body into an impregnable fortress!
Author: Shannon Clarke
It seems to you that you have already made a giant step towards a healthy lifestyle, but the truth is that proper nutrition is not limited to drinking protein cocktails and whipping a dozen egg whites for breakfast. If you really want to restore your health or just strive to replenish your vital energy, you need to understand that sometimes small, but correct changes are necessary to achieve the goal. Change your taste habits a little, brush dust off your shoes for outdoor activities – and this can be a great starting point. Use these 40 tips as a roadmap that will pave the way for you to improve your health.
The exclusion of refined, powdered products can dramatically change your diet. These products are so heavily processed that, as a rule, they do not really have any nutrients. Refuse from food debris will not only help you control your body weight and maintain a normal blood glucose level, but will also leave more room for nutrient-rich foods, overcrowded with vitamins and microelements. Exchange the rapid rise (and the same rapid drop) in the energy of the sweet glazed donut to much more useful fresh fruits, vegetables and whole grain products.
Fish oil helps fight depression, heart disease and diabetes mellitus 2 type. In addition, it reduces the risk of oncology and improves the composition of body tissues. Given the possible benefits, fish oil can be called an additive, which everyone should take. You will have 3-6 grams per day, depending on how often you eat fatty fish.
To the brim filled with powerful antioxidants, green tea helps prevent the development of certain diseases and maintains a wonderful state of health. Green tea is rich in catechins – antioxidants, which detoxify free radicals and protect cells from damage. It was also reported that green tea prevents the development of cardiovascular pathology, in particular, arterial hypertension and congestive heart failure. Green tea speeds up metabolism and dramatically increases calorie burning. Even simple water you can turn into a real healing elixir, daily quenching thirst 2-3 cups of green tea.
Do not forget to visit the sun. Sunlight is a great way to increase the production of vitamin D in the body. Vitamin D strengthens bone tissue and helps fight depression. Try to spend in the sun 15-20 minutes every day.
We live in a world where many people eat constantly – even when they do not feel hungry. Fight this habit. Getting up from the table with the feeling that you would have eaten more, you can stop the accumulation of adipose tissue. Thus, even after experiencing an overeating some day, a fasting day will help you to compensate for this.
High-intensity exercise is not only a great way to improve physical condition, but also an excellent assistant in the fight against stress, stimulating the secretion of endorphins in the body of hormones. At least 20-30 minutes of high-intensity training three times a week will give an excellent result.
Sleep is of great importance for well-being and health, helping to control normal body weight and slowing the appearance of signs of aging. Nevertheless, most people deprive themselves of a full sleep. Take for a rule every night to sleep for 8 hours and, if time permits, allow yourself a little more sleep on the weekend. You will be surprised at how much influence this slight change will have on your well-being.
Strong friendship gives us more than a career growth or a rapid rise on the social ladder. As it is said in "Psychosomatic Medicine", the feeling of constant social support helps to prevent depression and heart disease. Keep warm friendships and spend more time with real friends.
When it comes to hydration, think not only about quantity, but also about quality. Maintain the water balance with the right beverages. Drink more often pure water, after all it is the best way to deduce from an organism toxins and final products of an exchange. Do not like the taste of the good old Н2О? Add a little lemon juice to it. Try to drink at least 8 glasses a day.
10. Rest one day a week from meat
No, I'm not asking you to lie on the sofa in an embrace with a bucket of vanilla ice cream. I'm talking about vegetables. In a well-designed vegetarian diet, there are far fewer calories and saturated fats than in the meat-eating diet. And in order to enjoy its benefits, you do not have to constantly deny yourself a favorite chop. Start small. Once or twice a week, rest from meat and replace it with high-protein legumes.
11. Walk past the semi-finished products
The menu based on meat delicacies, sausages and sausages contains too many nitrates and preservatives, and these are the main enemies of the person who cares about his health. Pass by semi-finished products that fill your body with toxins and eventually lead to the development of chronic diseases. Choose natural high-protein foods!
Meditation is much more than a wonderful method of dealing with stress. The results of the studies published in the American Journal of Psychiatry showed that meditation helps to cure diseases caused by anxiety and anxiety. Sit in silence, dedicate 10-15 minutes on the day of meditation or just stay alone with your thoughts. In the insane rhythm of modern life, it is very important to find time for peace and tranquility.
Do not completely rely on over-the-counter analgesics, do not get used to taking off some painful pills. First aid means make rest and proper nutrition, and for the second line of defense pick up medicines of vegetable origin. Using medicines, adhere strictly to the doctor's recommendations.
14. Start the day with a balanced breakfast
A good start is half the battle, and a good breakfast will set the tone for the whole day. Start the day right with a balanced meal. This will ensure a stable level of blood sugar throughout the first half of the day, and you will not have a desire to have a snack after the first business meeting. The ideal breakfast should include all three macronutrients – proteins, healthy fats and carbohydrates.
Charged with antioxidants, fiber and vitamins, berries occupy one of the first places in the ranking of useful plant products. Blueberries and raspberries are especially rich in free radical scavengers, but in general any berry will be a perfect addition to your daily diet. Try to add berries in a morning fruit cocktail and in a seasonal salad or eat them in their pure form during snacks between main meals.
Paints are needed not only to create color versions of old films and photos of the Second World War, they will also be useful in your diet. Diet, rich in bright, filled with useful substances, vegetables and fruits, provides you with a full set of vitamins and trace elements.
Fish is rightfully considered one of the best sources of protein in the daily diet, but most people still do not eat fish in sufficient quantities. Serve the salmon or sardine on the table and get 1210 and 1950 mg of omega-3 fatty acids in an 85 gram serving. In addition, stop more often on white fish with low mercury content (for example, tilapia), and this will help you reduce the calorie content of the diet.
Many people mistakenly believe that training in the gym is the only way to give the body adequate "physical load". Change the inertial way of thinking. Any movement brings you closer to achieving your goals, no matter at home you are moving, on the street or in a local supermarket, looking at bright showcases. Just try to move more, and this will be the starting point on the way to great achievements!
It is important to periodically engage in activities that can lead us into a "state of flux", an activity completely absorbing the mind and relieving stress. Doing something that we like, we completely immerse ourselves in the process and lose track of time. Occupation favorite thing at least once a week allows you to keep balance and remove the accumulated stress and stress.
20. Eat carbohydrates with a low glycemic index
According to the research of the American Society of Dietary Nutrition, a diet rich in products with a low glycemic index significantly reduces the risk of developing cardiovascular pathology. Please note that your diet should contain as many fresh fruits, vegetables, whole grains, beans, lentils and nuts as possible, and as few sources of refined carbohydrates as possible.
Strength training is an excellent tool for containing fat and strengthening the musculoskeletal system. And it does not matter, you prefer to work with weights, dumbbells, simulators, barbells or your own weight, be sure to train at least three times a week. Systematically include power exercises in the training program, and you will be rewarded for it.
Olive oil is a universal product with a pleasant taste, a win-win option! Other useful properties? It is rich in monounsaturated fats and antioxidants, which reduce the risk of cancer and cardiovascular pathology. According to the "American Society of Dietary Nutrition", a diet rich in olive oil increases life expectancy, especially in combination with fresh fish, vegetables, fruits and in the absence of a menu of flour products. Sprinkle with olive oil salad or use it for frying, and you lower cholesterol in the blood and reduce the risk of cardiac pathology.
Although most of the time you must eat right, do not be afraid to deviate from the chosen course from time to time. This will help you maintain a normal attitude towards food and reduce the risk of eating disorders. If 90% of the time you eat correctly, the remaining 10% will not throw you back. The planned relaxation in the diet can even improve your results, because after such a "rest" it will be easier for you to stick to the diet throughout the rest of the time.
When you stick to a diet, your metabolism slows down every day. And the longer you sit on a diet, the stronger it inhibits metabolic processes. Never follow a diet longer than 6-8 weeks in a row. A break will help you speed up the metabolism, and when you return to calculating the calories consumed, you will see a significant weight loss.
25. Every year, take a medical examination
Perhaps it will seem boring, but if you want to stay healthy and full of strength, you need to undergo a medical examination once a year. It will help to identify possible health problems before they announce themselves in full voice, and take preventive measures against hidden threats.
Spend some time in your diary, and this will help you calm your nerves, put your emotions in order and tune in to a positive mood. A diary is a great way to relieve stress and throw out feelings. Wake up your inner voice and spend a few minutes every day on keeping a diary.
Do not be fooled. Sunscreen should be used even on cloudy days, and I do not mean only visits to the solarium. According to the Centers for Disease Control and Prevention (USA), ultraviolet radiation from the sun reaches us even on rainy days, when the whole sky is clouded. Sunscreen filters with SPF 15 and above will protect the skin from the negative influence of ultraviolet radiation, help to avoid the development of oncopathology and prevent the premature appearance of wrinkles.
Laughter is really the best medicine. In a study published in the International Journal of Cardiology, it is reported that people who laugh less often during the day are more at risk of developing coronary heart disease. Besides, laughter is an excellent way to cheer yourself up. In short, do not be shy and laugh heartily!
Incorrect posture makes you overweight, threatens with dagger pain in the lower back, reduces efficiency and leads to rapid fatigue. In addition, stoop may cause painful sensations in the cervical spine, pain in the shoulders and tension headache. The most common problem is the wrong position at the desk. I advise you to reduce the degree of risk and during work to monitor the position of the body with a timer. Set it so that it fires every hour. When a signal is issued, perform a quick check of posture and look at yourself critically. On what I recommend to pay close attention: the back is straight, the shoulders are straightened, the legs are parallel and bent at right angles in the knee joints.
Cancel the evening movie and try to read every day. It does not matter whether you choose artistic prose, popular science literature or a regular journal – reading in all its manifestations strengthens mental health and preserves the youthfulness of the mind.
Training the mind is just as important as training the body. You must eat properly and systematically train, and just as you should make every effort to continue to learn. A minute, wasted, is a minute accelerating the aging process. The youth of the mind is the source of an unquenchable thirst for knowledge. Keep the mind clear. Think about how to learn a foreign language and master the game on a musical instrument, or just spend a Sunday morning on solving crossword puzzles. And then go to the training.
Drinking one or two cups of coffee a day, you stimulate the work of the body, but when the number of cups increases to five or is accompanied by a systematic intake of other sources of caffeine, the health benefits turn into a hidden threat. People who drink a lot of coffee every day are at risk of experiencing increased anxiety, headache, sudden upsurge and emergency decline of strength, high levels of stress and emotional burnout syndrome. Begin by not drinking more than one cup at a time.
Consider that starch-free vegetables can be eaten without restrictions. You just can not eat them too much, so eat for fun! Well, when it seems to you that you are already full, you can eat a little more. Vegetables are products that are practically free of flaws. They are rich in nutrients, they help to satisfy hunger, cause a sense of satiety and help to reduce body weight. Just make sure that during cooking you do not use high-calorie sauces and dressings. Instead, arm yourself with a fragrant low-calorie spicy sauce or Mexican salsa, which is great for vegetables.
34. Snack with nuts – but do not bend!
Nuts are a fantastic treat; Control the size of the portion and pamper yourself with nuts at any time of the day or night. They are rich in useful fats, contain a sufficient amount of dietary fiber and help maintain a sense of satiety. Try to eat about 100 grams of walnuts to get essential omega-3 fatty acids, a good portion of lutein-rich pistachios and about 30 grams of almonds that will provide you 37% of the daily norm of vitamin E.
No, this does not give you the right to devastate in the middle of the night a box with the Snickers. But if from time to time you crave for chocolate, do not deny yourself the pleasure and eat one slice of dark chocolate a day. Black chocolate contains at least 60-70% cocoa and is rich in flavonoids, which have a beneficial effect on your body's health. Allow yourself to enjoy your chocolate, and at other times it will be easier for you to stick to the right course and carefully monitor the calorie intake.
Despite the obvious benefits of stretching exercises, many of us pay very little attention to them. Meanwhile, stretching develops flexibility, improves coordination of movements and a sense of balance, promotes blood circulation in the body. Give 10 minutes per day stretching and deep breathing; it will help you relax, fill with energy, remove stiffness and muscle tension.
37. Discard artificial sweeteners
It is clear that sugar is better to stay away, but do not think that replacing it with artificial sweeteners will be an excellent solution. These offspring of the chemical industry threaten you with headaches, anxiety and digestive problems. In a word, you will not feel at all.
If there is a golden rule of diets, which everyone must remember, then "there are no iron rules". A diet that ideally suits one can be a real catastrophe for another. Each person is unique. Of course, for all diets, fundamental principles are relevant, such as an adequate caloric intake and sufficient protein intake, but there is always room for maneuvers. Listen to your body and make adjustments. This is the best way to success.
Make green leafy vegetables the core of your diet. Three leafy vegetables, which are never a lot, are cabbage, spinach and broccoli. They are rich in antioxidants, dietary fiber and vitamins K, C and A. Incidentally, there is more iron in the cabbage than in beef, besides, these potent vegetables practically do not contain calories.
Walking should not become your only exercise, but it's a great way to stay on the move, burning a few extra calories. The simplest exercise that you can perform daily. Being a low-intensity and joint-safe type of physical activity, walking strengthens the heart, consumes calories, improves cardiovascular training and strengthens bones.
I do not agree with all the points.
I really liked the article. I have done more than half of my life only at the very least from the article 10 of 10
Very good article! But I'm all lazy) can have an article like get rid of laziness?))))
I liked the article very much, I advised the massage therapist to go to massage very much for health and many problems . Good luck to all
A food diary is probably a very useful thing.
Why keep a diary?
In general, the article is excellent. On 5 stars, but there are also cons. That personally, I agree with Dmitriy.Zachem keep a diary. And if someone reads it, and why?
I think so too. I used to lead, nothing good ended
to hell bring a diary !?
Very correct article
Wonderful recommendations, and most importantly, affordable. I for a healthy lifestyle!
Well, it's not that difficult. You can carve at home and get busy charging or shake the press. I've bought an example of a new treadmill, I often do it and began to pull up my relatives. And you know very well began to feel. Even in winter you can take a walk in the bad weather, shake the lisly. I wish my mother could stop smoking, that's the problem. And so a very good article) Good luck, someone who begins to lead a healthy lifestyle! And success!
For those who have money before the heap! What do we consume, with a salary of 10 000 rubles?
Read a pleasure, thank you so much.
41. Drink warm water (to milk, etc. this also applies). Warm water is water at room temperature (21-27 ° C). Hot water slows down the intestines (therefore poorly digestible). And the cold depresses digestion and worsens the absorption of nutrients. If you drink any cold drink after a meal, then the protein portion of the food will not be fully processed in the stomach, the proteins will not be split into amino acids. The food lump quickly leaves the stomach, and the entire protein component will simply rot in the intestine (untreated protein at a temperature of 36,6 degrees comparatively quickly begins to rot).
42. Do not forget that pork is the most fatty meat (from 32 to 63 grams of fat per hundred grams).
To properly stand, you must put it back, chest forward, back bent, shoulders back, weight proportionally distributed over the entire surface of the legs, ears above the shoulders, legs straight and shoulder-width apart.
It's right to step gently putting his foot on the heel and rolling on his toe.
A good motivational and clear article .
Many thanks! Very useful article! We will take into account and will use in everyday life!