Regardless of how many articles on losing weight we read, it seems like it’s never enough. I personally like getting as many opinions as I can, and then summing all information up in a clear, concise plan how to live healthily.
Here are the best ten pieces of advice on proper nutrition and healthy lifestyle I’ve found, all in one place. When you read some of them, you might say: “Duh,” but I’m sure there will be at least 3-4 suggestions you haven’t heard of and will be happy to implement in your daily routines.
The following 10 tips or rules develop healthy habits and help you maintain them:
1. Proteins rule
If you make sure you include proteins in every meal, you’re more likely to stay full for a longer period and not crave snacks between meals. One fourth of all your daily calorie intake should consist of proteins. Healthy proteins are eggs, fish, white meat and low or no fat dairy products. If you are a vegetarian, you’ll get your necessary proteins from beans, peas, lentils, soy, etc. Not only do they help you stay full, they also speed up the fat burning process.
2. Fruit and Veggies rule, too
Everyone knows all the important vitamins are hiding in fruits and veggies. Make sure you eat enough salads and fruits all day long. It’s the best if you start your day eating apples.
3. Breakfast has to be substantial
Many nutritionists agree breakfast is the most important meal of the day. It’s no big deal if you skip dinner, but if you skip breakfast – that’s bad. The healthiest morning meal consists of proteins and fiber. It will fill you with energy and help you lose weight in the long run.
4. Eat using smaller plates
One research showed that people who used smaller plates ate smaller quantities of food and maintained a healthy figure.
5. Drink water!
This piece of advice is going around so much that even babies are probably repeating it. Water helps you purge your body from toxins, prevents you from eating out of boredom or a false sense of being hungry, positively affects your skin and can solve problems with cellulite. So, yes, drink water throughout the day. Water, not sodas!
6. Get enough sleep
If you don’t get enough sleep, your body produces chemical reactions that affect your appetite and you start eating too much. It’s important to get at least 7 hours of sleep, in the period between 10 pm and 7 am. That’s the best time to rest.
7. Avoid sweeteners
Though commercials let you think sweeteners are better than sugar and they don’t add weight, the truth is that they are unhealthy and contain a lot of calories.
8. Eat often
… but in small quantities. Many nutritionists agree that a person should ideally have 5-6 small meals throughout the day.
9. Move your body!
You have to find some time for exercise. It doesn’t have to be something that requires a lot of time. Even 45 minute walks every night when everyone goes to bed, or 20 min exercises in the morning are valuable. You need to keep your muscles strong, not only in order to have a nice figure, but to feel good and energized as well.
10. Cut the stress
This is probably the most difficult thing to accomplish. It’s true stress contributes to eating out of nervousness and neglecting your body and health, but it’s very difficult to eliminate stress, especially if it’s work-related and you can’t change that unless you quit your job. Still, try to minimize stress at work by making your private life as pleasant and fun as possible. Meditate, jog, paint, read, be in love. It’s not simple, but there’s nothing more important than your health.