Sitting for too long, irregular and unhealthy meals, not enough sleep – all this affects poor appearance, overweight and health, as well as internal dissatisfaction with oneself. There are ways to use all the bad things that a fast pace of life brings with you to your advantage, and follow simple strategies that will keep you in shape after all.
Reduce bad habits
I know it’s easier said than done some things, but try to understand how much smoking, drugs, sleeping, and other addictions that will never become “good” endanger your health. The path to removing these unhealthy factors may take some time, but when there is a desire and a goal, then anything is possible. There are also habits that are not so bad, but you should not ignore them. These include alcohol, sugar, caffeine and fast food. If you consume them in moderation and from time to time, they will not harm your health as much.
Exercise is important if you want to stay fit and healthy. Whether you go for a walk in the evening or exercise regularly at home, it is important to be active all the time as this is the only exercise for the heart. Cardiovascular exercises help strengthen the respiratory organs, strength exercises will strengthen the muscles, and stretching will increase the risk of injury by increasing flexibility, ie. body mobility. Physical activity improves circulation, and regular exercise can help fight many diseases, especially depression. So find your time to exercise.
Eat healthy and regularly
Remember this sentence: You look like, what you eat.
Therefore, include as many fresh fruits, vegetables and grains as possible in your diet. The time is on your side, the time of year has come, when the markets are even too rich with this food. Increase your intake of poultry, fish and legumes. The most important thing is to eat a balanced diet and not to overeat. Stop eating before you feel full, and give your body a chance to digest the food. Instead of unhealthy snacks at work, choose nuts and fruits. Avoid industrial foods that are full of artificial sweeteners, hidden sugars, and too many unhealthy fats. Basic dietary guidelines are essential for maintaining fitness.
Breakfast is mandatory
You already know the golden rule, which is – don’t skip breakfast! It always works in your favor, as you should eat less food at the end of the day, so pay special attention to breakfast. Choose ingredients that will fill you up most of the day and give you the energy you need, such as a healthy omelette, wholemeal toast, cereal, fruit, yogurt, cottage cheese, sour milk and grapefruit, lemon or orange juice. Breakfast helps maintain a stable blood sugar level and weight. Lunch and dinner should be lighter meals, avoid strong sauces. It would be best to leave the salad for the end of the day. Or remember this sentence: breakfast is royal, lunch is shared with a friend, and dinner is the enemy of the day.
Drink plenty of water
Did you know that the human body represents 70% water? Most liquids and foods contain water to help our body not dehydrate, but fresh, clean, plain water is still the best and healthiest drink to maintain a healthy body. Hydration is crucial for the work of the brain, as well as for the expulsion of toxins from the body through the skin and urine.
That doesn’t surprise you, does it? As you know, stress is the trigger of many diseases, from heart to digestive. Few people know how to reduce stress and fight it. More exercises, meditations, things you enjoy, spirituality, being in nature, a pleasant hobby can alleviate the harmful effects of stress on the body. Don’t get exhausted from work. Take a break – go on vacation, mini vacation. If you can’t take a couple of days off, surround yourself with people who support and trust you.
Don’t keep emotions inside
Prolonged suppression of emotions can cause emotional and mental stress, as well as physical discomfort. Failure to express feelings usually leads to depression, sleep problems, eating disorders and even physical pain. Learn to talk about your feelings or express them through some kind of art. Even simply recording thoughts and feelings can be a good way to express what is hard for you to say.
Be consistent and moderate
In order to maintain a healthy and appropriate lifestyle, it is important to be consistent when it comes to the overall picture. Change gradually, one by one, never make sudden decisions, and make too many changes at once. So you run the risk of going back to old habits. Make these decisions part of your daily routine and only then will you achieve healthy goals. Avoid extremes in any form. Be moderate in everything you do.