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Health and Fitness Tips- 25 ways to get fitter and feel better
1. Lift weights twice a week to increase your muscle mass. This muscle burns more calories even when you are not exercising. Go to the gym, buy some weights for the house, go for a walk with a bottle of water in your bag, or do some weight training.
2. Take care of your heart and lungs by being active for at least 30 minutes every day. This may be split into more than one session, so may mean 2 x 15 minute sessions.
3. Eat small amounts of GOOD fats: avocados, oily fish, olive/flaxseed oil, nuts and seeds, which take care of your cardiovascular system (heart, arteries and veins). Eat less BAD fats: Fried food, meat, cakes, chocolate, crackers, biscuits, butter, these will damage your cardiovascular system and make you fat. Eliminate ALL hydrogenated fats from your diet, they are very bad for you and are hidden in many biscuits, cakes, muffins, puddings, desserts, chocolates. These fats are very harmful to your health. Avoiding them will help you avoid foods that are high in fat, sugar and salt and low in nutrients. Check the labels.
4. Protein makes you feel full and helps muscles recover after exercise. Try to get protein from lean chicken, tofu, beans (beans and peas) and oily fish such as salmon, fresh tuna and mackerel; These also contain other beneficial components and are low in saturated fat.
5. Make sure you eat your carbs, they help you exercise and burn fat, but HARD carbs like oats (buckwheat), brown bread instead of white, brown rice instead of sugar, honey, pasta, lentils, eat vegetables. , pulses. If you want to lose body fat, then replace half of your carbohydrates at dinner with steamed vegetables.
6. Drink more water, often the body sends the same signal for thirst as it does for hunger. Drink water first thing in the morning and throughout the day, especially during and after exercise. Reduce tea and coffee, avoid carbonated drinks.
7. Eat a piece of fruit and drink water instead of high-calorie and hard-to-digest fruit juice.
8. Beware of sports drinks. If you don’t exercise, a bottle of sports drink can replace all the calories you burn during your activity. Bring a glass of water instead.
9. Pay attention to your drink! Alcohol and mixers are high in calories.
10. Do not starve; this leads to eating the wrong things. Take healthy snacks with you wherever you go; bananas, apples, rice cakes, dried fruit and nuts (go easy on them). Hunger can be caused by boredom or lack of motivation. Go for a walk or walk around the park or vacuum. Eat 5 small meals a day, not three big meals.
11. Look at your portion sizes; generally they are larger than necessary. If a smaller portion makes you hungry, add a large spoonful of broccoli, cauliflower, or other vegetables.
12. Eat your breakfast. In tests, people who eat breakfast gain more weight than those who don’t. Without proper nutrition, you will not be able to train effectively and reach your potential.
13. Do not go shopping when you are hungry. When you go, make a list and stick to it, don’t be tempted by special offers on foods you know are bad for you.
14. Look at the ingredients of everything you buy. Look at the total amount of fat and what type of fat – avoid trans fats and hydrogenated fats as they are linked to the development of heart disease. Look at the number of calories and the amount of salt you eat.
In general, the more ingredients on the label, the less goodness in the food. If you take the time to prepare meals with fresh ingredients, you will improve your health and possibly reduce fat, as most prepared foods are high in fat and salt.
15. Beware of reduced-fat labels—it just means it’s lower in fat than the original. (For example, reduced-fat mayonnaise still has 50g of fat per 100g – very high in fat). These foods are still often high in sugar, fat, and calories, and you may eat more of them because they seem healthy. Don’t buy fatty biscuits and cakes, just eat something healthier and get used to the fact that life is fine without these things.
16. Don’t fill the house with children’s tins, biscuits and sweets, it does them no good and encourages you to snack on them too. Try and get the whole family to eat healthy, this will help prevent obesity, heart disease and diabetes in your children when they are your age and give them a long, quality life.
17. Stock up on healthy foods. Make a list of the delicious healthy things you forgot your loved one and make sure your cupboards are full of them; cherry tomatoes, baked beans, kiwi, mango, ruvita and marmite……
18. Pack lunch and take it to work. Buy whole grain rolls and boxes of salmon and tuna – it only takes a few minutes to make a sandwich and grab some fruit. Even a store-bought sandwich will be full of fat and low in nutrients. Keep the mayo in the tuna!
19. Watch less TV: it gives you less time to eat, more time to exercise or organize yourself for the next day. Organization can be the key to a healthier lifestyle.
20. Encourage yourself to change the way you live and your family. Set an example for the children that mom and dad are fit, active and healthy. Take them hiking, biking, shopping, and swimming. Take them to the local fitness center for soccer, dance or basketball. Our children need our help if they are to avoid the growing epidemic of obesity, heart disease and diabetes, as well as other lifestyle-related diseases. Change their eating habits; you are only doing them a favor. LEAVE AN EXAMPLE.
21. Buy yourself an exercise video to do at home instead of watching TV. Choose yoga or pilates, aerobics or the stability ball. The offer is a great range, talk to me for help. Shop Healthy Lifestyle Magazine for inspiration, tips and exercises to do at home. Four good ones are: Zest, Men’s Health, Ultra Fit, and Health & Fitness. Get yourself a healthy or fat-free cookbook for ideas.
22. Remember to treat yourself a little and have a little fun, life is for living, being healthy should be fun, not work.
23. Slow down, stop rushing, get more organized, and take time to enjoy cooking, exercising, and life in general.
24. Take some time to rest and relax. You need to lower your stress levels to stay healthy, exercise, yoga and pilates can help you do this, and a warm bath with candle light.
25. Make exercise and healthy eating a regular and enjoyable part of every day of your life. You will live longer, protect the health of your children and become a happier and healthier person.
I hope this gives you the motivation to change your life in small ways and make big gains. Until next time,
Do you have any friends or family who could benefit from getting healthy and feeling better? If you do, then give them a free copy of this newsletter, mail it to them, and have them send me an email request. Email subject to firstname.lastname@example.org: newsletter request.
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