Excess weight is a fairly widespread problem. They are trying to fight it in a variety of ways. Some of them pose a threat not only to the health, but also to the life of a person trying to get his body in order. Fortunately, today more and more people are choosing gentle methods by simply changing their habits. Of course, you can try hundreds of different diets, but the best solution is still healthy eating combined with physical activity. In a word – proper weight loss.
People who have started leading a healthy lifestyle notice positive changes literally from the first weeks. The most important thing is reducing body weight. As a bonus, metabolism is normalized, skin condition improves, energy levels increase, and the aging process is slowed down. It is recommended to start proper weight loss with the advice of a nutritionist.
Movement is necessary
You need to walk at least half of the road to work at a brisk pace. And it is best to choose a route where there will be as few encounters with vehicles as possible. Naturally, not every person can boast of having the time to complete all the procedures described above before starting work. However, a healthy lifestyle requires this. Where to start it? Plan your morning in such a way that you can complete at least part of the procedures. And if there is still time for gymnastics, then that will generally be good. If not, then the set of exercises can be moved to the evening. Watch your posture throughout the day.
Where to start a healthy lifestyle? You should list the main actions that will definitely not be superfluous in your endeavors.
Action No. 2. Where did not entirely healthy habits come from?
You need to determine why you developed bad habits. There are situations when they simply appear out of nowhere, due to an unfavorable combination of circumstances. It's easier to get rid of such habits. But the situation can become noticeably more complicated if they are closely related to your social circle. In addition, a person can be completely sure that without this habit it will be quite difficult for him to live. How to start leading a healthy lifestyle? You should think about what is more important to you by trying to give up your usual actions. Do not be afraid. In fact, everything is not as scary as it might seem at first glance. We must try to find alternative solutions by trying to give up bad habits and replacing them with something more useful.
Without the right motivation, a dream will remain a dream.
To summarize all of the above, one simple factor should be noted, without which it is unlikely that you will be able to cope with the task. Do you want to then tell your friends, children or grandchildren stories on the topic “How I started leading a healthy lifestyle”? Then learn how to properly motivate yourself. Without the desire to achieve your goal, a healthy lifestyle will remain just a dream.
There are a variety of ways to get motivated. These include images with ideal shapes for you, and the presence of a dress that will be several sizes smaller. Or maybe you have a loved one for whose sake you can achieve your goal? It is very important to choose a good incentive that will be effective and will not allow you to eat chips while lying on the couch instead of jogging. If you have the desire, you will be able to achieve your goals, regardless of the difficulty. Good luck in fulfilling your intentions!
Recommended daily diet
According to the basics of proper nutrition, the list of substances a person needs daily includes 6 main nutrients: proteins, carbohydrates, fats, vitamins, minerals and water.
You cannot refuse any of them, so we list their main sources:
- Squirrels. This nutrient is the main building material of the body and a source of amino acids. Both a lack and an excess of protein are harmful to humans, so it is worth knowing the foods that contain it in large quantities and trying not to exceed the daily norm. Main sources of protein: meat, dairy products, legumes, soy, eggs, fish, seafood, greens. At the same time, it is better to consume animal proteins in the morning, and plant proteins in the evening.
- Carbohydrates. Despite limiting them in the diet of those losing weight, it is also impossible to completely abandon these substances - they nourish brain cells and provide energy to the entire body. The main sources of healthy slow carbohydrates: vegetables, fruits, legumes, cereals, durum wheat pasta.
- Fats. It is an extremely erroneous opinion that the body does not need these substances - they are the basis of endurance, maintain a constant body temperature and serve as a building component. But due to their high inertia, they are difficult to burn in the body. It is necessary to monitor their intake every day and ensure that the daily diet consists of 25% vegetable fats and 75% animal fats. Main sources of fats: vegetable oils, nuts, meat, fish.
- Vitamins. These substances have a beneficial effect on such important body functions as vision, hormonal balance, and immunity. Their deficiency can cause vitamin deficiency, and then serious illnesses. The main sources of vitamins: berries, fruits, vegetables, herbs, brewer's yeast, cereal sprouts, caviar and fish oil.
- Minerals. These include salts, salt ions and low molecular weight substances. All of them, even in low concentrations, are able to support most body functions. For example, calcium ions strengthen bones, and the level of hemoglobin depends on the amount of iron in the body. Main sources of minerals: fruits, vegetables, salt, bread, dairy products, seafood, fish, meat, cereals and pasta.
- Water. Do not underestimate the benefits of water - it is no less important a component of nutrition than all other substances. Every day a person needs about two and a half liters of water to remove toxins, digest food and maintain optimal body temperature. Losing more than 7% of water from the body is a disaster.
What does "healthy eating" mean?
We immediately answer the question of the subtitle: proper nutrition is healthy and correctly combined food products.
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In addition to the fact that your nutrition should be balanced, it should also be divided into certain time periods. In other words, you must have a clear nutrition plan: when, at what time, how much and what to eat.
In general, it is best to eat 5-6 times a day. Of course, portions need to be reduced! In addition, you need to calculate your daily calorie intake. However, the average number of calories for weight loss is considered to be 1300 – 1600 calories per day
. This, as they say, is in theory. In practice, it should ideally look like this:
- Breakfast:
foods containing fast carbohydrates (porridge, fruits, cereals); - After 2-3 hours, snack:
a product containing a fast carbohydrate (yogurt with a fat content of up to 5%, any fruit); - After another 3 hours, lunch:
protein-carbohydrate foods (a piece of steamed meat/fish/poultry and a green salad with a teaspoon of vegetable (preferably olive) oil); - After 2-3 hours, snack:
a protein product (cottage cheese with a fat content of up to 5%, egg white); - After 3 hours, dinner:
protein foods and a minimal amount of carbohydrates (say, fish and green salad).
Remember:
in the first half of the day you should eat carbohydrates and fats! Moreover, you can afford to eat a piece of chocolate (dark), but only in the first half of the day. In the second half of the day - mainly protein foods.
You just need to get started
The media is already filled with various articles and reports, the purpose of which is to convey to people the idea of a healthy lifestyle. However, readers perceive all these attempts as boring and well-known teachings. They don't believe in success. But experts continue to insist that a correct lifestyle is necessary. Thanks to it you can maintain your health. All you have to do is start taking your body into account. But I lack willpower.
Do you have a desire to start leading a healthy lifestyle? You should not put it off until later, until Monday or some other date. Start doing everything today and now. The main thing is to overcome yourself and start making your desire come true.
