TOP HABITS FOR YOUR HEALTH
New habits already now!
If you want to start somewhere but don't know where. I offer you a list of simple habits that, like small steps, can lead to big changes.
Water. Let's start in the morning: every morning start with a glass or two of warm water. During the day, also monitor the drinking regime - your optimal volume will be 30 ml per 1 kg of weight. This volume will include soup, tea and coffee.
Number of meals per day. Starting breakfast - plan the day so that it includes 3 meals without snacks. Tea and coffee without milk will not count as a snack - so they can be consumed between meals. Over time, it will be ideal to come to nutrition at the same time. What you get with this new habit:
you will know exactly what time your next meal is, and you can devote the time between meals to work or other matters without being distracted by food
this will help to reduce weight, due to the lack of snacking and thereby avoid spikes in blood sugar and insulin
mood will also improve and be more stable
Green vegetables as part of a healthy diet. If your diet lacks vegetables and greens, then start by adding vegetables to one meal, but every day. Vegetables are not only a source of vitamins, but also help reduce the carbohydrate load from meals and improve digestion.
Physical activity during the day, which can be measured from the number of steps. Start with 7,500 steps per day and work your way up to 10,000 steps per day over time. How to increase the number of steps per day:
use the stairs instead of the elevator
if you use a car - before arriving at your destination, leave the car as far away as possible and take a short walk
a walk after dinner will not only improve sleep, but also stabilize the sugar level after eating, which will also work as a prevention of excess weight, in the fight against insulin resistance
Transfer most of the carbohydrates to breakfast and lunch, such as bread, pasta, fruits, cereals. This will help to avoid starvation during the day and give satiety. It will also help avoid spikes in blood sugar due to the high amount of carbohydrates for dinner - which can cause sleep disturbance.
Remove confectionery from the daily diet. If after the main meal there is a desire to eat something that will bring pleasure, shift the focus to something else: for example, find a delicious tea or 2 slices of good dark chocolate. Find a pleasure that you will replace the reception of sweets. If you even feel that in the first days it is difficult to give up your favorite desserts, then be sure that in 2-3 weeks your body will rebuild and you will remember less and less about confectionery. It is worth remembering that excess sugar in the diet leads to inflammation in the body and can cause a number of diseases.
Get into the habit of eating fruits and berries not as a snack, but after the main meal. Sweet fruits should not be consumed more than one serving at a time.
Plan 1 day a week without meat products in the diet. Let it be a lighter diet without animal protein and with fewer carbohydrates
Try to make it a habit to have dinner no later than 3 hours before bedtime. This will improve sleep, not load the digestive tract before bed
For optimal health, a person needs 7-8 hours of sleep daily. Without a good recovery, it will be difficult for the body to withstand daily stress. It will be great if you fall asleep at about 22 o'clock, if the time comes closer to 23 o'clock, then this time will also be suitable, but keep to the rule that no later than 23 o'clock. Studies have shown that there is a correlation between insufficient. poor quality sleep and being overweight, so if one of your goals is to lose weight, then take this habit seriously
Finally, try to start capturing the thoughts in your head. Consciously change your thoughts into a more positive mood, thank the day for which you succeeded, for the new experience - even if it was not what you expected. Any of your days is worthy of gratitude, even if you imagined it differently. Being on the street, walking to work - notice the nature around, architecture, people, the color of the leaves of trees or the sounds of singing birds.
Feel your breath, listen to the sounds around you. Note how calm you are today or vice versa restless. Both of these states have a place to be - just accept the feelings as they are now. Try to feel the pleasure of just being in this moment - this will help you feel happy much more often!
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