Easter is over, now is
the time to concentrate on the warmer summer months, and the time most of us
start thinking swimsuits!!!
So, here is just a
reminder of the 20 back to basic of healthy living, we all know and should
follow:
1. Don’t drink sugar calories
Sugary drinks are among the most fattening items you can put into your body.
This is
because your brain doesn’t measure calories from liquid sugar the same way it
does for solid food Therefore, when you drink soda, you end up eating more
total Sugary drinks are strongly associated with obesity, type 2 diabetes,
heart disease, and many other health problems (Keep in mind that certain fruit
juices may be almost as bad as soda in this regard, as they sometimes contain
just as much sugar. Their small amounts of antioxidants do not negate the
sugar’s harmful effects
2.
Eat nuts
Despite
being high in fat, nuts are incredibly nutritious and healthy. They’re loaded
with magnesium, vitamin E, fibre, and various other nutrients Studies
demonstrate that nuts can help you lose weight and may help fight type 2
diabetes and heart disease
Additionally,
your body doesn’t absorb 10–15% of the calories in nuts. Some evidence also
suggests that this food can boost metabolism. In one study, almonds were shown
to increase weight loss by 62%, compared with complex carbs
3. Avoid processed junk food (eat real food instead)
Processed junk food is incredibly unhealthy.
These foods
have been engineered to trigger your pleasure centres, so they trick your brain
into overeating — even promoting food addiction in some people. They are
usually low in fibre, protein, and micronutrients but high in unhealthy
ingredients like added sugar and refined grains. Thus, they provide mostly
empty calories.
Coffee is
very healthy. It’s high in antioxidants, and studies have linked coffee intake
to longevity and a reduced risk of type 2 diabetes, Parkinson’s and Alzheimer’s
diseases, and numerous other illnesses, it’s the caffeine you need to watch,
that is why you should limited yourself to just 1 or 2 cups a day or switch to
decaffeinated coffee
Fish is a great source of high-quality protein and healthy fat. This is particularly true of fatty fish, such as salmon, which is loaded with omega-3 fatty acids and various other nutrients Studies show that people who eat the most fish have a lower risk of several conditions, including heart disease, dementia, and depression (
The
importance of getting enough quality sleep cannot be overstated. Poor sleep can
drive insulin resistance, disrupt your appetite hormones, and reduce your
physical and mental performance.
What's more,
poor sleep is one of the strongest individual risk factors for weight gain and
obesity. One study linked insufficient sleep to an 89% and 55% increased risk
of obesity in children and adults, respectively
7. Take care of your gut health with natural Probiotics and fibre
The bacteria
in your gut, collectively called the gut microbiota, are incredibly important
for overall health. A disruption in gut bacteria is linked to some of the
world’s most serious chronic diseases; including obesity Good ways to improve
gut health include eating probiotic foods like yogurt and sauerkraut, and
eating plenty of fibre. Notably, fibre functions as fuel for your gut bacteria
8. Drink some water, especially before meals
Drinking enough water can have numerous benefits. Surprisingly, it can boost the number of calories you burn. Two studies note that it can increase metabolism by 24–30% over 1–1.5 hours. This can amount to 96 additional calories burned if you drink 8.4 cups (2 litres) of water per day. The optimal time to drink it is before meals. One study showed that downing 2.1 cups (500 ml) of water 30 minutes before each meal increased weight loss by 44%
9. Don’t overcook or burn your meat
Meat can be
a nutritious and healthy part of your diet. It’s very high in protein and
contains various important nutrients. However, problems occur when meat is
overcooked or burnt. This can lead to the formation of harmful compounds that
raise your risk of cancer When you cook meat, make sure not to overcook or burn
it.
10.Take vitamin D3 if you don’t get much sun exposure
Sunlight is
a great source of vitamin D. Yet, most people don’t get enough sun exposure. In
fact, about 41.6% of the population is deficient in this critical vitamin If
you’re unable to get adequate sun exposure, vitamin D supplements are a good
alternative.
Their
benefits include improved bone health, increased strength, reduced symptoms of
depression, and a lower risk of cancer. Vitamin D may also help you live longer
11.Eat vegetables and fruits
Vegetables and fruits are loaded with prebiotic fibre, vitamins, minerals, and many antioxidants, some of which have potent biological effects.
Studies show
that people who eat the most vegetables and fruits live longer and have a lower
risk of heart disease, type 2 diabetes, obesity, and other illnesses
12.Make sure to eat enough protein
Eating
enough protein is vital for optimal health. What’s more, this nutrient is
particularly important for weight loss High protein intake can boost metabolism
significantly while making you feel full enough to automatically eat fewer
calories. It can also reduce cravings and your desire to snack late at night
Sufficient protein intake has also been shown to lower blood sugar and blood
pressure levels
Doing
aerobic exercise, also called cardio, is one of the best things you can do for
your mental and physical health. It’s particularly effective at reducing belly
fat, the harmful type of fat that builds up around your organs. Reduced belly
fat should lead to major improvements in metabolic health
Extra virgin
olive oil is one of the healthiest vegetable oils. It’s loaded with
heart-healthy monounsaturated fats and powerful antioxidants that can fight
inflammation. Extra virgin olive oil benefits heart health, as people who
consume it have a much lower risk of dying from heart attacks and strokes
Added sugar
is one of the worst ingredients in the modern diet, as large amounts can harm
your metabolic health
High sugar
intake is linked to numerous ailments, including obesity, type 2 diabetes,
heart disease, and many forms of cancer
16.Don’t eat a lot of refined carbs
Not all carbs are created equal. Refined carbs have been highly processed to remove their fibre. They’re relatively low in nutrients and can harm your health when eaten in excess. Studies show that refined carbs are linked to overeating and numerous metabolic diseases
17.Don’t fear saturated fat
Saturated
fat has been controversial. While it’s true that saturated fat raises
cholesterol levels, it also raises HDL (good) cholesterol and shrinks your LDL
(bad) particles, which is linked to a lower risk of heart disease New studies
in hundreds of thousands of people have questioned the association between
saturated fat intake and heart disease
Lifting
weights is one of the best things you can do to strengthen your muscles and
improve your body composition. It also leads to massive improvements in
metabolic health, including improved insulin sensitivity
The best
approach is to lift weights, but doing bodyweight exercises can be just as
effective.
19.Use plenty of herbs and spices
Many incredibly healthy herbs and spices exist. For example, ginger and turmeric both have potent anti-inflammatory and antioxidant effects, leading to various health benefits. Due to their powerful benefits, you should try to include as many herbs and spices as possible in your diet.
20.Track your food intake every now and then
The only way
to know exactly how many calories you eat is to weigh your food and use a
nutrition tracker. It’s also essential to make sure that you’re getting enough
protein, fibre, and micronutrients. Studies reveal that people who track their
food intake tend to be more successful at losing weight and sticking to a
healthy diet
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