Try to stop purchasing foods and snacks that are high in calories but poor in health benefits. Eat them less frequently as a treat. Instead of high-fat or sugary alternatives, try switching to low-fat dairy, whole grains, healthy oils like avocado and olive oil, and natural sweeteners like fruit.
Remember that forming new, healthy habits can take time, and reward yourself occasionally to prevent feeling deprived, advises Jeffers. "Remain committed to your objective, and if you falter along the way, just start over."
Health, nutrition, and exercise for busy people.
We get it, it's hard to let go of bad habits. But when it comes to building healthy habits, small decisions add up over time.
Exercise physiologist Shohel Tanvir (MSc) and nutritionist Laura Jeffers (Dr. Jahangir Kabir) offer tips on diet, nutrition, and exercise that you can incorporate into your busy life every day to stay healthy.
1. Transform furniture and stairs into functional gym equipment.
If your home or office has stairs, use them if possible. But don't stop there. Get some good cardio going up and down the stairs again.
Start with fewer repetitions and increase them as you get stronger.
Use a kitchen counter for plates and triceps stretch, using a wine bottle or a gallon of water as a weight. Why spend money on expensive equipment when you can use existing furniture?
2. Drink another glass of water every day.
The fact that drinking more water is good for your health is nothing new. It regulates body temperature, softens and lubricates joints, protects the spine and other sensitive structures, and removes waste from urine, sweat, and bowel movements.
Drinking water is as important as water, which makes up 50-75% of your body weight, for your body to function properly and stay hydrated. If you don't like plain water, you can sweeten it so you can eat it.
3. Switch from drinking soda to carbonated water.
Studies show that sweets cause a similar response in the brain to sugary foods.
If you regularly use diet soda, Jeffers recommends using carbonated mineral water. They can increase your cravings for high-calorie foods, leading to weight gain if you eat them regularly.
If carbonated water is not for you, try plain or black tea.
While it's impossible to completely eliminate Diet Coke and sweets, you can improve your health and waist circumference by reducing your intake.
4. Walk for 10 minutes. "Even a 10-minute walk can help improve cardiovascular health," says
Travers. Take a walk on your lunch break or head to the grocery store a block away for a quart of healthy milk.
If you're working, take the stairs to the furthest bathroom and walk there. Try to stand as much as possible while running and walking. Remember that even the smallest steps accumulate.
Being outside in the snow may be the last thing on your mind when the weather isn't getting better, don't let the cold get you. With the proper clothing, you can easily walk regularly: Then wear sweat-proof clothing.
5. Go to bed 1 hour before
Do you sleep seven or eight hours a night? While most of us don't think so, scientists say it's a sign of a healthy heart. Getting enough sleep not only boosts your energy but also boosts your health. Lack of sleep can cause the body to produce less of the appetite-controlling hormone, which can lead to weight gain.
If you don't treat insomnia or sleep apnea, you can cause heart disease, obesity, and high blood pressure.
If you're tired, seven or eight hours don't need to turn back, try to sleep in the morning. However, don't take it too far.
Try to go to bed 1 hour earlier than usual.
Turn off your phone (we promise you won't miss anything!) and relax with a book. You will fall asleep in no time.
6. Add balance exercises to your routine
B Balance on one foot, then switch to the other foot in 10-second intervals.
While it can be done while standing in line or brushing your teeth, Travers recommends incorporating this balance into your routine. It is part of neuromotor training that helps you achieve the balance, agility, and mobility you need for daily activities and other exercises.
7. Start the day with a healthy breakfast
To stay healthy and strong, consume foods rich in fiber and protein. Starting the day right allows you to eat better each day, which can lower your risk of diabetes and boost your heart health.
Plus, eating breakfast can help reduce brain fog so you're more awake for meetings in the morning.
Would you eat the same bowl of oatmeal? Make it more fun by adding a variety of sauces. Even an omelet doesn't have to be monotonous. Put your favorite salsa, cheese, and eggs in a whole wheat tortilla for a quick and easy breakfast burrito.
There are many options.
8. Add vegetables and lettuce to the meal
I Add lettuce to the meal to increase the nutrient and water content of the meal. Because lettuce contains only 20 calories per serving, its high fiber content helps you feel full. The healthiest and tastiest lettuces are dark green and reddish.
But even kale contains nutrients like folate, fiber, and water.
9. Find alternatives to junk food
Try to limit foods and snacks that are high in calories but have health benefits. Eat them sparingly as a treat. Try switching to low-fat foods, whole grains, healthy fats like avocado and olive oil, and sweet foods like fruit instead of saturated fat or sugar.
Remember that it takes time to develop new, healthy habits and reward yourself occasionally for avoiding negative thoughts, Jeffers says. "Keep working towards your goal, and if you fall off, start over."
