You know you want to start changing your life, you want a healthier “me”, enjoy more of your days, have more energy and be happy, but wait a moment, do you know how to get a healthy body? don’t worry, today we will tell you what you must do to achieve it.
We know that it is not easy to practice a healthy lifestyle, and well, first of all, why should you do it? If you are happy today doing what you want with the food you eat and with the rest of the things you do in your day to day, why should you change it now?
Stop for a moment and think about the following question: is it really worth living a life of continuous complacency if you know that your bad habits will lead to illnesses, decrease your energy day by day, and also, they will make you accumulate fat by making you look like you don’t want?
After thinking about the consequences, the answer is obvious, it is not worth living this lifestyle if you are going to suffer from fear, insecurity, low self-esteem, poor health, and many more consequences.
But now that you have thought through this, you have realized that you want to change, and we are very happy to tell you this: YOU CAN DO IT whenever you want.
And what is better, today we will help you to achieve it, this may be the reading that changes your life, that is our intention, help you to achieve a happy and healthy life, without fear, without worries, without insecurity. We will help you to discover that it is really easy to live such a life, and you will discover the necessary knowledge when you finish reading this article.
This is a quick guide to boost your health, your body and your mind, so let’s start at once.
PART ONE: 5 tips to have a healthy body.
1- Drink enough water. In general, adults should consume between 3 and 4 liters of fluid every day. However, this amount includes the liquid (including water) that you receive from all sources, including food. The general guideline to make sure you drink enough liquids is to not allow yourself to feel thirsty.
2- Eat a balanced diet. A balanced diet may be slightly different for each person, depending on age, gender, height, activity level, and existing health conditions (eg, high cholesterol, diabetes, pregnancy, etc.). Regardless of the quantities of each type of food, almost all of us have to make sure we consume enough proteins, dairy products, cereals, fats, fruits and vegetables.
- Proteins are found mainly in meats, but you can also find them in beans, nuts and eggs. Try the lean and the non-fried options.
- For dairy products, try to consume low fat options. If possible, try to stay away from products such as cream cheese, butter and cream.
- A cereal is any product made from wheat, rice, oats, corn flour, barley, millet, bulgur, quinoa, among others. Cereals can be found in foods such as pasta, oatmeal, cereal flakes, breads, tortillas, etc. Try to choose the whole grain options when possible.
- Our bodies need a certain amount of fat to function properly. Some liquid oils at room temperature (although not all) are usually those that contain more monounsaturated and polyunsaturated fats, which are the best for consumption. Look for oils made from corn, cottonseed, olive, safflower, soybeans or sunflower.
- Fruits and vegetables are great sources of fiber, vitamins and minerals. In addition, they usually contain fewer calories compared to other types of foods. Although juices can be a good source of vitamins and minerals, they usually contain a lot of added sugar. Try to limit your consumption to only one glass, or less, per day.
3- Rest properly. Sleeping properly is one of the most important factors to have a healthy body and life. Sleep deprivation makes your body tired and fatigued, this weakens your immune system which makes you easy target of diseases and infections. Sleeping is the best defense the body has, so be sure to give your body the necessary hours of rest.
4- Do not skip breakfast. It’s not a joke that they say that breakfast is the most important meal of the day! It is probably also the food that more people tend to skip; try not to do it. Eating breakfast gives you enough energy for the morning and helps you control hunger during the day.
5- Replace your foods with low fat and sugar versions. Many dairy products (such as milk, cottage cheese, cured cheese, ice cream, among others) come in “normal” and other “low” fat presentations. The label will explain what percentage of milk fat each version contains (for example 2% in milk versus 0% in skim milk). If you currently consume the “normal” or high-fat versions, switch to a low-fat version of the same product. The same can be done with products that contain sugar. Some of these products can also be found in versions made with little or no sugar.
- Sugar-free products sometimes use substitutes for this. Some substitutes for sugar come from natural sources, others do not. You have to decide how you feel about sugar substitutes before consuming certain products.
PART TWO: 3 tips to develop a strong body.
1- Develop a routine. If you don’t exercise a lot now, suddenly training an hour a day may make you hate them. Instead, try to slowly build a routine for yourself at your own pace and include it in your daily schedule. Try to do the exercises at approximately the same time and the same day of each week.
Try to change the type of exercise you do, to vary and reduce boredom. Write down the exercise routine on your calendar (physical or virtual) to help motivate you. Don’t force yourself beyond your limits (not without a professional guide, at least).
2- Balance the type of exercise you do. It is better to do balanced exercises, so that they have positive impacts on all your internal systems. That means that you must include activities that provide you: stretching and flexibility exercises (such as standard stretching, yoga, etc.); aerobic exercises (such as walking, running, cycling, etc.); strengthening exercises (like weights, yoga, etc.); Lumbar exercises, which are those that contribute to strengthen the muscles that support the spine (such as Pilates, etc.), and balance exercises (such as yoga, tai chi, etc.)
3- Do yoga frequently. Yoga offers many great benefits for both the body and the mind. In addition, it can help increase or maintain flexibility, strengthen muscles and reduce weight; It can also benefit the cardiovascular and respiratory systems. In addition, yoga is fantastic, regardless of age or previous experience with exercise.
PART THREE: Build a strong and healthy mind
1- Increase self-confidence and self-esteem. Self-confidence and self-esteem are an important part of having a strong and healthy body. Having low self-esteem and confidence in yourself can have physical consequences and can start an endless cycle of physical and mental discomfort. However, there are many things you can do to help you increase self-esteem and self-confidence on a daily basis:
- Dress in a way that you feel good. Pay attention to what you wear and how you look. Wear clothes that make you feel yourself and comfortable. Do not see a fashion that does not suit you. The more confident you look, the more confidence you will feel.
- If necessary, do not waste time with people who make you feel unhappy or that damage your self-esteem, and stay away from places that make you feel bad or that bring bad memories. If that is not possible, develop a plan to reconstruct your memories, about some place or person, with a more positive look.
2- Meditate. There is almost nothing wrong with meditation: it helps increase immune function, relieves pain, decreases inflammation, helps with depression and anxiety, helps regulate emotions, physically improves the brain and also memory, and much more.
If you have never meditated before, learn first to concentrate: sit still, close your eyes if you wish and concentrate on a single point. That point can be your breathing, a specific word, contemplate a certain object or even tell something. Concentrate on the object as long as you can. If you perceive that your mind wanders, concentrate again. Once you are good at this method of concentration to meditate, move on to more difficult forms of meditation
3- Think positively. Take the time to recognize when you feel down or have negative thoughts. Try to overcome negative thoughts with positive ones. Think about the good things in your life. Try to be optimistic. Think about the things that you feel guilty about and forgive yourself formally. Turn mistakes into opportunities to learn. Reward yourself for the good and positive things you do in life. Try not to seek perfection in everything you do.
Have fun! Do frequently what you really enjoy. Try new and exciting things. Do something nice for someone else. Look for some simple or challenging goals, or both, and work to achieve them. Make sure to reserve a time to relax from time to time and, if necessary, do nothing. Just be yourself
You already know how to get a healthy body, ready to start?
Now that you already know how to improve your health and your life in a meaningful way, what will you do? Our recommendation is that you start right now to put into practice what you have learned today, at least strive to put into practice a part of this new knowledge, later you can attach a greater number of good habits to your daily life.
Having a good health makes you much happier, strive to improve your health and the benefits will be countless, but only YOU can do something to achieve it, so hands-on.
Attention: This guide was created to help you start a healthy lifestyle, if you also want to learn how to lose weight we recommend you visit our main page about weight loss, where you will learn everything you need to lose weight from this moment.