10 Steps To A Healthy Lifestyle
If you are reading this its simply because you want to improve your healthy living. So, keep reading if you want to know ten steps to a healthy lifestyle. If you have not been able to practice some of these steps, then it’s time to start practicing.
But i must say that they are many steps to a healthy lifestyle but these are the 10 major steps that will quickly improve health.
10 steps to a healthy lifestyle.
- STEP 1. Get rid of bad habits.
- STEP 2. Pay attention to what you eat.
- STEP 3. Add “healthy” snacks to your meal.
- STEP 4. Accustom yourself to eat consciously and slowly, not overeating.
- STEP 5. Try to completely eliminate harmful foods from your diet.
- STEP 6. Drink water.
- STEP 7. Spend a lot of time outdoors.
- STEP 8. Move more and exercise.
- STEP 9. Get enough sleep.
- STEP 10. Control your emotions and do not be too self-critical
STEP 1. Get rid of bad habits.
And we are talking not only about alcoholism, smoking, drug addiction but also about other addictions, which, perhaps, some do not even take at their own expense. So, among the bad habits of the 21st century, there is an excessive passion for food, and coffee drinking, and gambling, computer, and Internet addiction, as well as a chronic lack of sleep. Yes, this is also a bad manner in a healthy lifestyle.
Effectively get rid of a bad habit by replacing it with another – useful or at least “neutral”. For example, instead of the next – 10th cup of alcohol, drink fresh juice, instead of a cigarette – take a walk in the park, read a few pages of an interesting book or do a series of squats.
There is an opinion that a habit, and this, according to the philosophy of Aristotle, a habit is formed within 21 days. It’s definitely worth a try but you need strength and patience.
STEP 2. Pay attention to what you eat.
You can talk about proper nutrition for days and discuss them. However, it is difficult to disagree with the fact that a healthy attitude to food begins, first of all, with the realization of what you are eating. And not only what is on your plate, but also what enters the body outside.
It’s time to stop this business of eating any random snack that comes our way. Such snacks will not bring anything good, only extra pounds settled on your sides and will certainly make you heavier.
True, in parallel with this, do not forget to exclude or at least minimize nighttime snacks, because the stomach should also rest at night. That is why nutritionists advise eating a few hours before bedtime, now that’s a healthy lifestyle.
Recommended Reading; 7 Foods you can eat before bedtime.
STEP 3. Add a healthy snack to your meal.
But daytime snacks, on the contrary, are needed and important. They boost metabolism. If you eat 1-2 times a day, this is bad. Not even that – very bad. You face not only problems with the gastrointestinal tract, but also weight gain. The fact is that with such nutrition it is very difficult to control yourself.
So if you are a fan of eating nothing all day, and in the evening after work “take your soul” by the refrigerator (you earned something!), Boldly introduce more meals, but in strictly limited portions, as well as light snacks. Only not sweets, popcorn and chips from the nearest supermarket, but fruits, vegetables, nuts. This is an option. Or healthy snacks like fruit and vegetable chips. Cooking them is easy.
The oven is perhaps the most convenient for this business: many snacks are immediately obtained. Thinly cut the ingredients, place them on a baking sheet in one layer so that they do not touch each other. You can add a little salt, flavor with vegetable oil, spices, Provencal herbs – everything in the oven.
By the way, do you remember the notorious “eat breakfast yourself, share lunch with a friend, and give dinner to the enemy”? Some adherents of a healthy lifestyle are prepared to argue with this, while others agree to one hundred percent. We are for the fact that you had breakfast and that it consisted not only of one coffee.
To start a new day, you need energy, a lot of energy. Scoop it, for example, with cereals, that is, from complex carbohydrates. Only less sugar, please. In the morning, increased sensitivity to insulin: so you want sweets! It is worth considering the issue with understanding.
STEP 4. Accustom yourself to eat consciously and slowly, not overeating
For a healthy lifestyle be conscious of any meal you eat. When you really get hungry and feel the need for food. Remember that unconscious eating is one of the main causes of uncontrolled weight and problems with the gastrointestinal tract.
If possible, beautifully set the table (even for yourself!), Use good dishes and eat thoughtfully, rather than grab and grab – and run, as is usually the case.
In order to get used to a conscious diet, chew as slowly as possible. There are various recommendations.
For example, chew each bite at least twenty times. Yogis generally say no less than thirty-three. The author of the text is for concentrating not on the score, but on the pleasure of eating. It is much more pleasant to enjoy the taste than to rush the meal.
The main reason for overeating is that a person does not focus on food: he watches TV or reads a newspaper in parallel. It is amazing how much this approach can fit into it! Turn off the TV, put down the press – and focus on what and how you eat
And it’s better to do without additives. After about twenty minutes, a feeling of fullness should come. And getting up from the table, it should seem to you that you have “booted up” somewhere by 70 percent, no more.
STEP 5. Try to completely eliminate harmful foods from your diet.
Fast food, crackers, and chips, mayonnaise, refined sugar, white bread, canned goods, sausage and sausage products, smoked meats, carbonated drinks – we all know that it is not only tasty but also extremely harmful.
In general, we gradually reduce their number in the diet, in the long run – we completely reduce it to nothing. The body will thank you so much.
Replace them with a variety of wholesome foods. In spring, shops and markets are full of fresh herbs and radishes. Make light salads.
Experts recommend daily eating about five servings of vegetables/fruits, two to three servings of cereal products, as well as two servings of protein (cottage cheese, fish, eggs).
If the nutrition is balanced, you will feel a surge of strength, all affairs will literally burn in your hands. Nutrition enhances immunity, promotes weight loss and general attractiveness. A beautifully toned figure, clean elastic skin, shiny hair, and a white-toothed smile (do not forget to smile more often) – this is also “fraught” with a healthy diet.
According to the recommendations of the World Health Organization, the daily intake of sugar should not exceed 5% of the total calorie intake. This is approximately 30 grams, which is equal to six teaspoons. Moreover, it is worth considering that sugar, like salt, is part of many products in which you do not even suspect it.
Sometimes sugar can be replaced with honey if there is no allergy. But not synthetic sugar substitutes like saccharin, cyclamate, aspartame, acesulfame potassium, succrazite, and neotame. A good alternative is honey stevia. Its leaves are thirty times sweeter than sugar. In addition, it is a true health pantry.
STEP 6. Drink water
Water is the foundation of a healthy lifestyle. And it is for you – like fuel for a car: you won’t go without it. Moreover, the quality of water should be given no less attention than its quantity.
The correct drinking regimen is especially important for athletes and just physically active people, as well as in the hot season.
STEP 7. Spend a lot of time outdoors.
The bigger, the better. Even if the weather is not very good.
Spring is the best time to recharge with the energy of the sun: still so tender, not scorching, like in summer, and not “neutral”, like in winter. Get out of gray offices with dead light from monitors and fluorescent lamps, look at sunlight and a blue sky, breathe in fresh air – and you will realize that life is beautiful. And make sure yourself that the spring sun is able to charge us, exhausted by the winds and frosts of homo sapiens, with energy and a good mood
Especially if the sun is shining. Half an hour on the street you will be saturated with the daily norm of vitamin D. Well, the mood will certainly improve. Checked!
It’s great if you can actively move in the fresh air, go in for sports, at least do stretching or practice yoga. Only in this case, it is necessary that no one distracts.
But on bicycles, you can ride with friends.
STEP 8. Move more and exercise
To anyone. What you like. For example, you can choose to run. Morning or evening jogging effectively burns calories and invigorates. Only do not forget the headphones: with music more fun.
Healthy, if there is a fitness bracelet that can track the load and indicators of the body.
Someone likes exercise machines. With a competent approach, they will help to make an ideal body. If financial position and area allow, you can make your own mini-simulator with the necessary minimum.
It is very important that you enjoy sports and any physical activity. Otherwise, you can’t count on their regularity.
Yes, athletes say that without pain there is no victory. And they look at us from the posters, demonstrating chic biceps and exhausted sweaty faces. Do not believe them. They have this, of course, like this: go to the record, to the Olympics or something! But you – if not pro – do not necessarily torture yourself. Regular classes in pleasure will give a much greater result than those that sometimes form under the stick.
And the choice of classes is great: swimming, water aerobics, dancing, fencing, martial arts, yoga, Pilates and much, much more. You can experiment and try.
For those who are in a hurry all the time, who have little time, interval training is ideal. They in the health industry made a splash. By the way, they are applicable for almost any type of physical activity: cycling, running, strength training, fitness.
STEP 9. Get enough sleep
It would seem obvious. However, in our time, many suffer from chronic lack of sleep. This, by the way, is a very bad habit that you need to get rid of. And lack of sleep provokes gluttony, which is scientifically proven. So, as you see, everything is interconnected – a vicious circle that only you can open.
The duration of night sleep should be at least 7-8 hours. And experts advise to independently determine how much sleep you need to feel good. The easiest way to do this during a long weekend or vacation. The fact is that you need three days to wake up without an alarm. Happy time!
For the duration of the experiment, it is worth giving up alcohol and coffee. You need to go to bed when you feel tired and fix the time of sleep.
The main indicator is well-being throughout the day. So, if you wake up rested and fresh, spend an active day, then the number of hours that you slept is optimal for you. Most likely, it will be 7–9 hours.
STEP 10. Control your emotions and don’t be too self-critical.
Emotional health is also an important indicator of a healthy life. The advice is obvious: try to avoid stress, be less nervous, easier to relate to difficulties, if possible with humor.
And smile more often. It suits you! This will cheer you up and those around you. And the world will become even more beautiful.
In addition, a smile and laughter strengthen the immune system, lower blood pressure and age.
It is also worth periodically “letting off steam”, giving yourself a break. So, even on a strict diet, you are sometimes allowed to pamper yourself.
For example, professional athletes, who are forced to periodically exhaust themselves with carbohydrate-free diets to dry their bodies, systematically break the diet – usually once a week.
They call it cheat meal and eat whatever they want. But then there are forces to continue to keep oneself within.
In conclusion, wishing you strength in achieving your goals, we also recommend that you visit the clinic and undergo a full medical examination. This will help identify your “weaknesses” and adjust the program for a healthy lifestyle.
For example, it may turn out that your plan of intense training (the same interval training in the gym) is contraindicated in your heart. Or the musculoskeletal system is not ready for daily runs. Or, as an option, tempering is not for you. You never know. It is better to make sure that everything is in order, otherwise, you can harm yourself.
And visit a nutritionist. It will help to build new – right – relationships with food, to get in shape and become healthier.
In addition, prevention is easier than cure. This is common knowledge.
Well, talked out. Getting down to business and the body – in general, working on ourselves and becoming better and healthier. Let’s do it together!