Tips To Keep Fit And Healthy!
1. Eat lots of Veggies and Fruits.
If there’s any single diet change you make that will make the biggest difference in getting you leaner. Two reasons: one is that they are high in fiber and vitamins and minerals, which most people are lacking in their diet and which promote a healthier body. Two is that they are high in volume without being high in fat or calories. You can eat lots of fruits and veggies but have very few calories.
2. Drinking enough water
Many studies have shown that drinking water may benefit weight loss, weight maintenance and even slightly increase the number of calories you burn daily.Studies also show that drinking water before meals can reduce appetite and calorie intake during the subsequent meal in middle-aged and older adultsThat said, the most important thing is to drink water instead of other beverages. This may drastically reduce your sugar and calorie intake and reducing body toxins. People who drink mostly water have been shown to consume 200 fewer calories per day, on average, than those who drink other beverages.
3. Getting Enough Sleep
Sleep deprivation disrupts appetite regulation, often leading to increased appetite, which results in increased calorie intake and weight gain.In fact, people who sleep too little tend to weigh significantly more than those who get enough sleep.Being sleep deprived also negatively affects concentration, productivity, athletic performance, glucose metabolism and immune function. What’s more, it increases your risk of several diseases, including inflammatory diseases and heart disease.Therefore, it is important to try to get of good-quality sleep, preferably in one bout.
4. Eat adequate protein.
This tip will also spark off a debate, because many bodybuilders will recommend one gram of protein intake per pound of body weight. However, most nutritionists will recommend 1 gram of protein per kilogram of body weight (divide your weight in pounds by 2.2 to get kilograms) for those trying to build muscle, and less for those who don’t exercise. If you eat a regular American diet with lots of meat, you eat well over this amount, so don’t worry about it. Vegetarians like myself can also easily get this amount if they try to get good sources of protein with every meal (nuts and nut butters, beans, tofu, soy milk, whole grains, etc.). I suggest non-vegetarians also focus on getting lean proteins, including those I just mentioned and lean sources of poultry, fish and red meat.
5. But don’t severely deny yourself.
If you “go on a diet” and restrict yourself from foods your body craves, you will eventually binge. That’s not a healthy eating pattern either — restrict yourself severely and then binge, then repeat. Instead, indulge in what your body is craving, but do it in moderation. Then, instead of feeling guilty, move on and aim for clean foods most of the time. Feel free to indulge, as long as it’s the exception and not the rule. You want to have an eating pattern that you can live with, not something that will last a month and then collapse.
6. Increase intensity
After you’ve built up some endurance in whatever exercise you choose — whether that’s walking or running or cycling or swimming or rowing or hiking — you should increase the intensity of that exercise perhaps once or twice a week. That doesn’t mean do an all-out effort, but doing faster-paced intervals, or walking or running or biking up hills, helps increase fitness, calorie burn and leanness. Visit the gym often as well.
7. Increase cardio
I know that you’ll read magazines and hear from bodybuilders that building muscle is the best way to lose fat. And to some extent, I agree that’s a good strategy. However, losing fat is really about being in a calorie deficit — if you burn more calories than you eat, your body will burn fat for fuel. . It’s hard to burn 1,300 calories in one workout by lifting weights. Even the amount your metabolism is boosted by having extra muscle is negligible when compared to these high amounts of calories burned by cardio. An example of forms of exercise such as swimming, biking and running for more then an hour a day will be burning alot of fats.You can use whatever strategy works for you
8. Don’t Shop Without a List
There are two important strategies to employ when you go grocery shopping: make your shopping list ahead of time and don’t go to the store hungry. Not knowing exactly what you need makes room for impulse buying, while hunger can further exacerbate your impulses.To make sure you don’t give in to your impulses, plan ahead and write down what you need beforehand. By doing this and sticking to your list, you will not only buy healthier items but also save money and have healthier foods around the house.
9. Take Omega-3 and Vitamin D Supplements
Vitamin D is a fat-soluble vitamin that is very important for bone health and the proper function of your immune system. In fact, every cell in your body has a receptor for vitamin D, indicating its importance. Vitamin D is found in very few foods, but fatty seafood generally contains the highest amounts. Omega-3 fatty acids are another commonly lacking nutrient found in fatty seafood. They have many important roles in the body, including reducing inflammation, maintaining heart health and promoting brain function.The Western diet is generally very high in omega-6 fatty acids, which promote inflammation and have been linked to many chronic diseases. Omega-3s help fight this inflammation and keep the body in a more balanced state . If you don’t eat fatty seafood regularly, you should consider taking a supplement. Omega-3s and vitamin D can often be found together in a supplement.
9.Eat From Smaller Plates
It has been proven that the size of your dinnerware can affect how much you eat. Eating from a large plate can make your portion look smaller, while eating from a small plate can make it look bigger. Studies have supported this and shown that people tend to eat as much as 30% more when their food is served in a large bowl or on a large plate. Also, if you don’t realize that you’re eating more than usual, you will not compensate by eating less at the next meal. By eating from smaller dinnerware, you can trick your brain into thinking that you’re eating more, making yourself less likely to overeat.
10. Most of all, enjoy yourself!
Getting leaner and fitter doesn’t happen overnight, or even after a week or three. It’s a long process and it takes patience — and you’ll quit if all you’re looking for are results on the scale or in the mirror, especially if you don’t enjoy the exercise and good eating. If you really want to get lean and fit, you need to stick with it for the long haul, and that means you need to do it because you enjoy it. Make exercise fun! Don’t do it if you hate it (however, give it a couple weeks before you decide — often it gets much easier and more enjoyable after a couple weeks). Find exercise you love to do, that you look forward to doing. Find healthy foods that you enjoy. Living the healthy lifestyle can be a real pleasure if you make it so — and it’ll help you to get to where you’re going if you enjoy the journey.
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