Healthy Lifestyle
After a long series of holidays, which starts on Christmas Eve and ends with the Chinise New Year, it is likely that your holiday bagels will affect your figure. It's been almost a month since you made your promises for the new year, and you haven't started yet ...
If you are not liking the figure you see on the mirror, or if you find that your favorite jeans have somehow strangely diminished. We have some suggestions for you.
We have decided to select 10 helpful ideas to get you in a shape. Again from the first day of the month, but this time - February. No, it is not about exhausting diets and deprivation, but rather valuable recommendations through which you can easily get rid of another unwanted pound and keep top shape not for a week or a month, but in the long run!
1. Don't go to the extreme!
If you want to get rid of some extra pounds you do not need to fall into the trap of deprivation, but you just have to choose your food more carefully and of course adjust and monitor your portions. If this seems like a difficult task, you should start eating more often (4-5 times a day), but with less food (your serving should be about the size of your fist).
2. Watch out for empty calories!
It is recommended that you control your daily calorie intake. For this you will need to remove from your menu those foods that contain mainly carbohydrates and saturated fat. Minimize all the "empty calories" contained in sweets, soft drinks and any sugar or pastry. It's a great idea to replace them with lean meats, whole grains, fruits and vegetables, yogurt, soups, nuts, and fish.
To cope with the weight gained, at each or almost every meal, you should emphasize foods that are rich in protein and fiber. Doing so will reduce your overall calorie intake and make you feel full for a longer time. It is a great idea to calculate and monitor your daily calorie intake to ensure that your calorie deficit is maintained. Remember that if you take in more calories than you burn, you will not be able to find a significant change in your weight.
3. Be active!
Clearly, not everyone can afford to visit the gym on a busy day, but there are plenty of home exercises that will only take you minutes, but keep you fit! You can find a wealth of useful videos here with exercises that you can practice at home that will take you minutes: https://healthy-lifestylefit.com/en/blog/training-1
We encourage you to take every opportunity to move! Choose the stairs - at work, at home - forget about the elevator! The benefits are many - shaping and tightening the muscles in the lower body, improving cardiovascular activity, achieving muscle endurance, burning a few calories. Studies show that climbing stairs several times a day can provide you with activity to burn between 100 and 300 calories a day, which is great!
This advice is all about choosing to walk rather than a car or public transportation. You only need to walk one stop more on foot, or park your car a little farther from work - it's a great cardio workout. With 15 minutes of intense walking you can burn up to 100 calories, and within 30 minutes you can burn up to 300 calories.
4. It's time to rearrange the fridge!
The lower compartment, adapted for storing fruits and vegetables, extends the life of the products, but often they remain there and sratrt to rot because they are not visible and we forget about them!
According to recent studies, those who have made a shift in their refrigerator and have placed fruits and vegetables in an eye level place consume 3 times more than those who store them in the lower compartment! Try this technique and see if you will increase your consumption of fruits and vegetables!
5. Increase your water intake.
Forget about any sweet soda. Add the juce of a half lemon to your water to your drink - it will be your good partner in your battle with reduced calories. Drinking is also a great method of detoxifying the body, so it's good to consume it every morning in the fasting state .
In fact, there are a number of ways to detox the body. One is water fasting. See the advantages and disadvantages of this method. We recommend that you consider whether this is the most appropriate option for you before starting it. Do not go to extremes and do not underestimate the risks it entails!
6. Create a balanced diet
A diet that is appropriate for your lifestyle is important so you do not feel harmed by the deprivation. Let it match your desires and lifestyle and not be stressful for the body.
Take a sheet of paper and a pen and write down all your favorite dishes / products you love and combine them properly! And if there are some that are not healthy, consider replacing them to enrich your menu.
Emphasize on a satisfying snack that contains fiber so beneficial to the body. The daily dose is 35 grams of fiber, but many people do not get even half that amount! And breakfast is the best time to do it! In addition to managing your blood sugar levels, you will also burn calories!
As for dinner - it should be in the early hours and in reasonable quantities! In fact, night is a time of sleep, not of eating! After the holidays, the likelihood of feeling bloated is really high. Well, you can eat only a small portion of soup or fresh salad for dinner. Give your body a break!
According to recent research on the subject, people who go to bed later consume about 250 calories more than others. They also have a higher body mass index. Avoid taking calories at night because your body does not need them due to the fact that you are not active at that time. It in turn sends excess calories into fat cells that easily turn into extra pounds!
7. Get rid of unnecessary water from your body!
It is curious that much of the weight gained is actually due to water retention. This is why you may feel swollen after the holidays. If you are in this position, make yourself a cleansing week and do not consume gluten or lactose-containing foods for the next 7 days, as these are the ingredients that predispose to water retention. Another recommendation of the experts is to remove from your menu, or to significantly and drastically reduce salt intake.
8. Get in the habit!
To get rid of unwanted pounds and maintain optimal weight, you need to create healthy habits! Fasting, drastic diets and extreme deprivation are not an option because they are a temporary solution, and unhealthy!
After an exhausting regime for the body, there is a chance for the pounds to return as a boomerang! The risk of feeling worse and overweight is also not an understatement! So put on healthy, balanced habits from your daily routine - reducing stress, improving sleep, overcoming emotional problems. Not permanent restrictions and deprivations, but eliminating external negative factors (as far as you can) are the key to success!
9. Find an active hobby!
After a long series of holidays, the right time comes when you can rediscover your passion to keep you active. January is a great time for this because it is argued that one can then easily fall into a post-holiday depression. And as we know: movement is the best remedy to escape from the emotional trap of negative thoughts and feelings!
Diversify your day - enroll in dancing, skiing, climbing, mountain hiking. Despite the cold season, there are so many options. Choose the activity you like the most and use it to maintain good physical and mental shape.
10. Forget about the excuses!
"I want to, but I don't have time!", "I'm tired!", Etc. Any consideration and change in familiar daily habits is an effort that often people are reluctant to take, and therefore stock up on a bunch of excuses. In fact, it's not that difficult to change your diet, monitor your results periodically, or slip between your duties and physical activity. Focus on the ultimate goal, load up with willpower, patience and motivation and organize your day in the best way!
And if you need professional guidance, nutrition and a workout program tailored to your needs, desires and lifestyle - we are here! Here you can look at our package proposals, which we are sure that together and smoothly we will be able to achieve the desired results: https://healthy-lifestylefit.com/en/services
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