To adopt a healthier lifestyle, you don’t necessarily need to put in a lot of effort or accept big changes, sometimes it takes very little to make a difference. Unfortunately, many people do not believe that this is possible and so, thanks to laziness, they give up at the start. Yet, it would be enough for them to pay attention to small daily gestures to improve their lifestyle.
Do not you believe it? Try following these tips too:
The first step to start having a healthier lifestyle is to take a few small tricks on your everyday diet. Very often, in fact, it takes very little to eat better and feel fit :
Adopt the single dish scheme at each meal
50% carbohydrates from vegetables, 25% carbohydrates from whole grains, and 25% protein. This is what should be consumed with every meal to provide the body with all the nutrients it needs to function properly.
Eat vegetables and fruit
Vegetables and fruit are essential for our body: they contribute to the supply of soluble fiber, vitamins, minerals, and antioxidants. With vegetables and fruit, we protect our body from free radicals and help the immune system.
Choose whole grains
It is always good to choose pasta, rice, baked goods, and general grains in the wholemeal version because they guarantee an additional supply of fibers that slow down the absorption of sugars. Therefore, have fewer negative effects on blood sugar and the production of insulin.
Do not give up on proteins
“Of primary importance” is the meaning of the word “protein”. The name is therefore indicative of how essential it is to provide the body with all the proteins it needs. The good rule of thumb is to choose proteins from multiple sources than to vary between fish, eggs, poultry, lean red meats, and legumes.
Pay attention to sugars
Sugars must be limited because they cause serious damage to the body if taken in excessive quantities.
Reduce the consumption of saturated fats
If the omega 3 polyunsaturated fats in fish and the monounsaturated fats in olive oil are good for your health, the same cannot be said of saturated fats. Indeed, they are not so harmful to our body, but in any case, we must limit their consumption and. Above all, we must carefully evaluate the food context in which they are taken: for example, butter if accompanied by food rich in sugars such as jam, is much more harmful if eaten alone on a slice of wholemeal bread.
Physical activity is a sore point for many: some do not have time. Some do not want, some eat healthily but would do everything not to get up from the sofa. Yet moving is so important to our body that any excuse should be put aside, at least for 30 minutes a day. It goes without saying that you should prefer stairs to the lift, that the bicycle is better than the car, and that walking in the park is never a bad idea, but walking is not enough. If your goal is to feel good, both physically and mentally. You need to make physical activity a part of your daily life. It is not necessary to have a lot of free time, nor to be a sportsman. You just need some advice and a little willpower. Your training program should include aerobic exercises, strength exercises, and flexibility exercises. A complete workout includes 20-30 minutes of cardiopulmonary work, a circuit of exercises with free weights or muscle training machines, and a series of abdominal and final stretching exercises. If you do not always have all the time available, we recommend that you:
- Practice aerobic activity four days a week (walking, running, cycling, swimming);
- Practice strength training twice a week;
- Perform balance and flexibility exercises twice a week.
Changing your lifestyle isn’t easy at all, you need to trust the little progress you make every day and don’t give up if you don’t notice the difference right away. Change can only start from your head because only you can make it happen in everyday reality:
- Meditate. Always find time to relax your mind by taking deep breaths and getting away from the stress of everyday life;
- Focus on the small changes you can make every day to improve your lifestyle;
- Don’t give up. Your constancy will be rewarded and your sacrifices will not be in vain.
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