We combed through studies to identify the definitive no-frills, real-deal tips, which you need to be a healthiest version of yourself. No matter what is happening in your life, it is easy to put these steps into action on a daily routine. Make your life , Healthier and Happier than every moment in your time.
1. Eat breakfast
You already know that this is the most important meal of the day – it starts your metabolism fast, provides sustained energy and can help control cravings. Sorry donut lovers, but not all breakfasts are the same. To get your best nutritional foot forward, star players are protein and fiber. In a University of Missouri study, women who ate a 300-calorie, high-protein breakfast, including eggs, were less likely to starve during the morning and eat fewer calories at lunch than those who ate a low-protein breakfast or no breakfast at all.
When you do not have time to stir the eggs in the morning, choose oatmeal. According to a study in the Journal of the American College of Clinical Nutrition, participants ate longer after eating a bowl of oatmeal than when they reduced the same amount of calories from cold cereals and milk. Credit beta-glucan is a soluble fiber in oats that slows down the movement of food in your digestive system and keeps you full for hours. It helps you to have a Healthier life.
2. Place whole foods in the front and center
Eating many fruits, vegetables, lean protein, whole grains and dairy is the safest way to get the full range of important nutrients your body needs. “These are foods that make a balanced diet, prevent disease, and give you the sustainable energy you’re looking for,” says Bonnie Taub-Dix, director and owner of BTD Nutrition Consultants in New York City. . “
The US Department of Agriculture’s Nutrition Guide, MyPlate, is a highly effective visual guide to any meal. Here is how it works: Draw an imaginary line in the middle of your plate. Fill half of it with fruits and vegetables. Divide the other side in half once more. Add proteins such as fish, chicken or beans in one portion and a whole grain meal in another portion, such as brown rice or whole-wheat pasta. Eat a dairy meal with each meal, such as a glass of milk, a cup of yogurt, or some cheese to supplement your calcium intake. “Dairy products contain a beautiful combination of protein and carbohydrates along with potassium, which lowers blood pressure,” says Taub-Dix.
3. Make friends with healthy fats
Unsaturated fats, such as those found in olive oil, avocados, nuts and seeds, can lower your cholesterol levels and reduce your risk of heart disease and stroke. A recent study in the journal PLOS ONE found that people who ate tree nuts – almonds, Brazil nuts, walnuts and pistachios – became less obese than those who did not. Since nuts can also be high in calories, eat only a handful a day.
Healthy fats can also make foods more filling. According to a study in the journal Nutrition, researchers found that adding half an avocado to lunch significantly reduced hunger in the next three hours. Add avocado to salads and soups or spread on a sandwich instead of mayonnaise.
4. Choose the right packaged foods
Eating a diet with mostly whole foods does not mean completely giving up packaged foods. “Processed is not always a negative word, and as long as you read the food labels, you can identify processed foods that are really good for you,” says Taub-Dix, author of the book Before Eating It.
Scan nutrition labels to make sure the foods you choose contain some fiber and protein – to help keep you full – and very little sugar and sodium. Examine the ingredients and if the phrase “semi-hydrogenated oil” appears, put it back on the shelf because it means the food contains trans fats that block blood vessels. If you are looking for a snack, Taub-Dix suggests that you balance protein, carbohydrates and fats for sustainable energy. For example, eat some whole grain crackers with slices of mini-baby cheese or baby carrots with hummus.
5. Control your sections
In a great world, you prepare all your meals at home so you can control exactly what comes in them. But you live in the real world, where business lunches and dinners are common. So you easily get extra calories without realizing it.
A recent study in JAMA Internal Medicine showed that fast food joints are not the only culprit. Researchers looked at smaller Mexican, American, Italian, Chinese, Japanese and Thai restaurants and found that the average restaurant meal contained 1,327 calories, or 66 percent of the average daily 2,000 calories.
To control your meal, start with a broth-based soup like Minestrone, which helps you burn fewer calories before your first meal arrives. When eating at home, serve your salad on a plate instead of a larger dinner plate, and place the serving plates on the kitchen counter instead of on the dining table. Research shows that the farther you are from one arm, the less you seek extra help. It helps you to have a Healthier life.
6. Stay hydrated
Do you feel lazy? Do not go to the vending machine for sugar attack. Instead, try pouring a glass or two of water. According to researchers at the University of Connecticut, even mild dehydration can affect your mood, energy and ability to think clearly, and may contribute to anxiety and stress. They found that people, whether sitting or walking on a treadmill for 40 minutes, experienced the same effects of mild dehydration. Therefore, even if you spend most of your day at the computer, it is very important to keep a bottle of water near it.
Aim for eight 8-ounce glasses of H2O daily. If possible, choose water instead of sugary drinks, which are high in calories, provide zero nutrition, and can lead to diabetes. Diet soda also has disadvantages. A recent Johns Hopkins study found that people who consumed diet drinks consumed more calories from food. It helps you to have a Healthier life.
7. Do what you love.
For some reason its called working, which is why Rachel Kazgrove, a renowned power and air conditioning specialist who owns Results Fitness in Santa Clarita, California, suggests trying it out until you find your favorite sport. It helps you to have a Healthier life.
“When you find something you really enjoy, you are more likely to do it, stick to it, and experience all the benefits of a more active lifestyle,” he says. These benefits include improved focus and productivity. A Swedish study found that when people put exercise into their workday, they are more successful in the workplace, can take on more responsibilities and are less likely to get sick.
You may find that running, cycling or swimming is what you do. Alternatively, maybe you enjoy strength yoga or spin classes … you play basketball or racquetball. Discover what kind of physical activity increases your motor speed. Instead of trying to recover, they wallow in their sadness and thus, experience more failure.
8. Maximize your workouts
You do not have to spend hours in the gym to build a slimmer and healthier body. “The key to working harder is for a shorter period of time,” says Cosgrove. He recommends two to three 30-minute strength training sessions that increase your heart rate per week (you can also separate your cardio and weight training sessions).
9. Leave your chair
You may want to read this while standing: Prolonged sitting increases the risk of diabetes, heart disease, cancer and death. A University of Leicester study found that this sad fact is true even if you exercise regularly. The detrimental effects of table riding are due to the fact that sitting down burns a few calories (although it certainly does).
Immobility may lower the level of an enzyme that your muscles produce called lipoprotein lipase. Inadequate levels of this enzyme are associated with low HDL (good) cholesterol and heart disease. In addition, when you do not move around enough, your muscles are less efficient at eating glucose, which can put you at risk for type 2 diabetes.
Look for ways to incorporate more movement into your daily life. Set a mobile reminder to stand and move around for a few minutes every hour. Keep your phone calls on your feet. You may also want to invest in a desk or even a treadmill. It helps you to have a Healthier life.
10. Think small
Often the biggest deterrent to improving health is feeling overwhelmed by all the available advice and research. Try to focus on a small, seemingly insignificant and unhealthy habit first and turn it into a healthy and positive habit. If you are in the habit of eating at night as soon as you get home, instead, keep your walking shoes in the garage or at the entrance to the house and take a quick swirl around the block before going inside. If you drink a can of soda every day at lunch, drink a glass of water two days a week instead. Starting with small, painless changes helps to create the mindset that healthy change is not necessarily a painful change. It is easy to build from here by adding healthier alternatives.
If you are trying to be happier and healthier, it is your responsibility to make the necessary changes. Start with the tips that are most appealing to you, and apply the rest of the tips from time to time. Have a notebook and write down the changes you have made in your life and how they have been able to help you. When you get frustrated, review what you have written down to remind yourself what you have done.