I lead a healthy lifestyle. Today it is so fashionable to say. However, everyone under this concept, healthy lifestyle means something different.
Some, to be in trend, able to get up early for a morning jog. Others adopt different postures at the evening yoga class and meditate for a long time. Someone else practically lives in the gym and did not come off with dieting. Just sign up for a dozen “healthy” communities in social networks. In the conversation they can always keep the theme of the HLS, but only, so to speak, in theory.
And it’s not only about alcoholism, Smoking, drug addiction, but also about other dependencies that may some do not even take into the account. So, among the harmful habits of the XXI century and excessive eating, and Coffeemania, and gambling, computer and Internet addiction, and chronic lack of sleep. Yes, it’s bad in a healthy lifestyle.
To effectively get rid of bad habits with the help of her change to another useful or at least “neutral”. For example, instead of the next – nth – cups ristretto drink juice (juicer ), 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 a perception that a habit, and this, according to the philosophy of Aristotle, second nature, is formed in 21 days. I agree, is debatable, but definitely worth a try. Strength to you and patience.
About proper nutrition you can talk all day long and debate: the nuances much. However, it is difficult not to agree that healthy eating begins with knowing what you eat. And not only what is on your plate, but also what enters the body outside.
Threw a cookie in his mouth with vases on the table and always in sight (as it is ignored!?), colleague were treated to candy, “unplanned” coffee with cream and dose not only caffeine, but sugar, like, to cheer up… sounds Familiar? It’s time to call it a day. Nothing good these snacks will not bring, only the extra pounds deposited on the sides and will certainly make you heavier. And the notorious lightness of body and vigor you can forget.
Many helps to control yourself, keeping a food diary. You need to record everything you ate during the day and – that a sin to conceal – of the night. You can – in a special application for your smartphone.
However, in parallel, do not forget to eliminate or at least minimize night snacks, because the stomach also needs the night to rest. That is why nutritionists and advised to eat several hours before bedtime.
But day snacking, on the contrary, necessary and important. They drive metabolism. If you eat 1-2 times a day is bad. Not even so – very bad. You face problems with the gastrointestinal tract, but also weight gain. The fact that this diet is very difficult to control.
Simply put, it is likely that such “attacks on food” for one sitting exceeded your daily calorie consumption.
So if you like to spend the whole day eating nothing, and in the evening after work to “take heart” from the fridge (deserved!), boldly implement more meals, but in strictly limited portions, as well as light snacks. Not only sweets, popcorn and chips from the nearest supermarket, fruits, vegetables, nuts. That as an option. Or healthy snacks like vegetable and fruit chips. To cook them simple.
If there are no special dryer for vegetables and fruits, you can use a microwave or perhaps oven.
Oven is perhaps most convenient in this case: once it turns a lot of snacks. Finely slice the ingredients, spread on a baking sheet in a single layer so they do not touch each other. Can a little salt, season with vegetable oil, spices, Provencal herbs – all in the oven.
By the way, you remember the notorious “Breakfast eat yourself, lunch share with a friend, a dinner give the enemy”? Some adherents of a healthy lifestyle ready to argue with it, others agree one hundred percent. We want to make sure Breakfast was and that he was not only one of coffee.
To start the day, need energy, much energy. Spoon it, for example, with cereals, that is to say with complex carbohydrates. Just less sugar, please. Morning increased sensitivity to insulin: so you want sweetie! Should treat the issue with understanding.
And let every meal be aware. Zaidite don’t stress and don’t compensate for the food shortages of impressions and light. Do trogolodytes 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.
Possible beautifully serve table (even for yourself!) use the good dishes and eat carefully, but not enough-enough – and ran, as usual, thoroughly chewing the food.
To get to conscious eating, chew as slowly as possible. There are different recommendations.
For example, chew every bite at least twenty times. Yoga in General, that not less than thirty-three. The author of the text to focus not on the account, and the pleasure of eating. Much nicer to taste than to load up on calories under systematic account. In General, SIP.
And better to do without supplements. Twenty minutes later must come the feeling of satiety. And getting up from the table, you should feel that you are “loaded” for 70 percent, not more.
Fast food, crackers and chips, mayonnaise, refined sugar, white bread, canned food, sausages, smoked meat, carbonated beverages – we all know that it is not only delicious, but also extremely harmful.
In General, gradually reduce their quantity in the diet, in the long term does crystallise. The body will tell you thank you.
Replace them with a variety of wholesome food. In the spring of the shops and markets are full of fresh greens and radishes. Do light salads.
If the power is balanced, you feel energized, all that stuff will literally burn in your hands. Good nutrition strengthens the immune system, promotes weight loss and General attractiveness. Beautiful trim figure, clean, elastic skin, shiny hair and white-toothed smile (don’t forget to smile) – it is also “fraught with” a healthy diet.
Sometimes you can replace sugar with honey if not allergic. But not synthetic sweeteners like saccharin, cyclamate, aspartame, Acesulfame potassium, sukrita and neotame. A good alternative to honey, stevia. Its leaves are sweeter than sugar thirty times. In addition, it is a real storehouse of health.
Particularly important correct drinking regime for athletes and physically active people and in hot weather.
Especially if the sun is shining. Half an hour on the street will help you daily allowance of vitamin D. Well, the mood will certainly improve. Tested!
You might prefer videos. In the warm season the parks are usually rented.
Well, if there is a fitness braceletthat can track the load and performance of the body.
We recommend you to read: a Comparison of five popular fitness trackers.
There are headphones with the functions of a fitness tracker. For example – the Jabra SPORT PULSE. They are used in all physical activities, not only when running.
Someone more like group classes. So difficult to “atlanti” (judge for yourself).
It is very important to sports and any physical activity you enjoy. Otherwise, the frequency can not count.
Yes, the athletes say, they say, no pain no gain. And look at us from the posters, showing elegant biceps and sweaty exhausted face. Don’t believe them. They, of course, so: go on record, for the Olympics or something! But you – not a Pro – not necessarily to torture yourself. Regular practice fun will give much better results than those that sometimes under duress.
For those who are always in a hurry, who have little time, a perfect interval workout. They’re the industry recovery made a splash. By the way, applies to virtually any kind of physical activity, Cycling, running, strength exercises, fitness.
For example, developed a super-efficient semiminute. But here you have to commit.
It would seem that this is obvious. However, nowadays many people suffer from chronic lack of sleep. This, incidentally, is a very bad habit that they need to get rid of. And lack of sleep triggers overeating, it’s scientifically proven. So, as you can see, everything is interconnected – a vicious circle, which is open only you can.
Duration of night sleep should be at least 7-8 hours. And experts advise to determine how much you need sleep for good health. The easiest way to do during the long weekend or holiday. The fact that you need three days to Wake up without an alarm clock. Happy time!
The main indicator is the feeling throughout the day. So, if you Wake up rested and refreshed, spend an active day, then, the number of hours that you sleep, the best for you. Most likely it will be 7-9 hours.
Emotional health is also an important indicator of a healthy life. Obvious tip: try to avoid stress, less nervous, easier to relate to the difficulties, whenever possible, with humor.
In conclusion, wishing you strength in achieving goals, we also recommend to pay a visit to the clinic and undergo a full medical examination. This will help identify your weak areas and correct the program of a healthy lifestyle.
For example, you may find that your planned plan of intensive training (the same interval training in the gym) is contraindicated in your heart. Or musculoskeletal system is not ready for daily Jogging. Or, alternatively, quenching is not for you. You never know. Better make sure everything is in order, otherwise you can hurt yourself.
Well, tuckered out. Get down to business and body, in General, work on myself and become better and healthier. Let’s get together!