Almost anyone can achieve a healthy and strong body, and the way to do it does not have to be a difficult and complicated process; it may be simpler than you think. You may have to make some lifestyle changes and possibly some sacrifices; but if you are able to maintain the willpower, in the end you will get results that are well worth the effort. Also, keep in mind that a healthy and strong body includes a mind in the same condition: your psychological or emotional state produces direct impacts on your physical state and vice versa.
have a healthy body
Drink enough water. In general, adults should drink 3 to 4 liters (11 to 15 cups) of fluid each day. However, this amount covers the fluid (including water) you get from all sources, including food. The general guideline to make sure you drink enough fluids is to not allow yourself to feel thirsty and have a drink with every meal. Any type of liquid can be included in this daily intake (for example, soups, milk, tea, coffee, soft drinks, juice, etc.). Although beverages such as coffee, tea, and sodas are forms of fluids that will contribute to your daily intake, it’s best to try not to make them the only sources.
When you’re at the grocery store, learn to read ingredient labels. Don’t be fooled by labels that say “low calorie” or “natural,” as that doesn’t necessarily mean the product is “low” in calories or made with “natural” ingredients. Nutritional information is also very important; the amount and percentage of daily nutrient intake are indicated on product labels. However, it is important that you know how much of the product these measurements refer to. You might see that the product contains a gram of fat, which is great, but that gram could refer to two fries when you normally eat twenty.
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 (for example, high cholesterol, diabetes, pregnancy, etc.). Regardless of the amounts of each type of food, almost all of us need to make sure we get enough protein, dairy, grains, fats, fruits and vegetables.
Protein is primarily found in meats, but you can also find it in beans, tofu, nuts, and eggs. Try lean and non-fried options.
For dairy, try low-fat options. If possible, try to stay away from products such as cream cheese, butter, and heavy 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 whole grain options when possible.
Our bodies need a certain amount of fat to function properly. Some (but not all) oils that are liquid at room temperature tend to contain the most monounsaturated and polyunsaturated fats, which are the best for consumption. Look for oils made from canola, corn, cottonseed, olive, safflower, soybean, or sunflower.
Fruits and vegetables are great sources of fiber, vitamins, and minerals. Also, they generally contain fewer calories compared to other types of food. Although juices can be a good source of vitamins and minerals, they often contain a lot of added sugar. Try to limit your consumption to just one glass, or less, a day.
Replace your foods with low-fat, low-sugar versions. Many dairy products (such as milk, sour cream, cottage cheese, aged cheese, ice cream, and more) come in “regular” and “low” forms. The label will explain what percentage of milk fat each version contains (for example, 2% in milk vs. 0% in skim milk). If you currently consume the “regular” 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.
One thing to note about fat-free products is that the “fat-free” label is often attached to products that were never fat-free to begin with. The label implies that the fat has been removed; but, in reality, it never existed.
Sugar-free products sometimes use sugar substitutes. Some sugar substitutes (such as stevia) also come from natural sources, others (such as aspartame) do not. You have to decide how you feel about sugar substitutes before consuming certain products.
Plan your meals in advance. This includes snacks and drinks. If you think about what you will eat, once a week, you can not only ensure that you buy all the things you need, but also that each meal you eat is balanced. Planning meals will even allow you to prepare some foods ahead of time, so you don’t have to cook every day. Make sure every meal includes fruits and vegetables. Your meal planning should include the following:
one dark green and one orange daily vegetable;
a whole fruit instead of fruit juice;
whole grain products;
lean cuts of meat.
Start your meals with a soup. Vegetable-based soups provide both the vitamins and nutrients from vegetables and help fill your stomach, so you won’t eat more of another food. Soup can be a great meal on its own and can be a less expensive alternative to the others.
Try to choose broth-based soups instead of creams. Or, if you make the cream yourself, use a low-fat alternative to make it (for example, 2% milk instead of heavy cream).
Add healthy additions to homemade soups, such as lean meats, vegetables, and beans.
Choose whole grain options. Whole grains contain many of the vitamins and minerals your body needs, as well as complex carbohydrates, which provide your body with energy. In addition, whole grains are known to help reduce the risk of heart disease, diabetes, and some cancers. When choosing this class of products, try to choose as many options based on whole grains as possible. That includes products like rice, bread, flaked cereals, noodles, and flour.
Do not skip breakfast. It’s no joke what they say about breakfast being the most important meal of the day! It’s also probably the meal that most people tend to skip; try not to. Eating breakfast gives you enough energy to get you through the morning and helps control hunger throughout the day.
Sit down to eat without distractions. Don’t eat in front of the TV or the computer. Chew each bite well before swallowing, pausing between bites. Savor the food. In an ideal situation, during each meal you should be able to sit down with one or more people and enjoy the conversation while you eat. Not only is it nice, but it will slow down the rate at which you eat and allow your body to sense when it’s really full, so you stop eating.
Develop a strong body
Walk a minimum of ten thousand steps a day. Don’t worry, you don’t actually have to count your steps all day, you can just wear a pedometer. It is worn just above the thigh, at the waist of the pants. Every time the thigh, and consequently the foot, moves forward, the pedometer will count a step. Walking is one of the best aerobic exercises you can do, as it is not harmful to the body, especially the joints. Ten thousand (10,000) steps are equivalent to considering yourself an “active” person.
You go to the mall? Park on the opposite side of the store you’re going to, so you’ll have to walk more.
Do you use public transport? Get off one or two stops earlier and walk the rest of the way.
If you have the option, take the stairs. Pretend that elevators and escalators don’t exist.
Develop a routine. If you don’t exercise much right now, suddenly training an hour a day might make you hate them. Instead, try to slowly build a routine for yourself at your own pace and work it into your daily schedule. Try to do the exercises around the same time and on the same day each week. Try changing the type of exercise you do for variety and to reduce boredom. Put the exercise routine on your calendar (physical or virtual) to help motivate you. Once you start the routine, don’t overexercise yourself. If it hurts or you feel bad or very exhausted, slow down a little or stop. Don’t push yourself beyond your limits (not without professional guidance, at least).
Balance the type of exercise you do. It is better that you do balanced exercises, so that they have positive impacts on all your internal systems. That means you should include activities that give you: stretching and flexibility exercises (such as standard stretches, yoga, etc.); aerobic exercises (such as walking, running, cycling, etc.); strengthening exercises (such as weights, yoga, etc.); lumbar exercises, which are those that help strengthen and enhance the muscles that support the spine (such as Pilates, etc.), and balance exercises (such as yoga, tai chi, etc.).
Do yoga often. Yoga offers many great benefits for both the body and the mind. Additionally, it can help increase or maintain flexibility, strengthen muscles, and reduce weight; it can also benefit the cardiovascular and respiratory systems. Plus, yoga is great, regardless of age or previous exercise experience.
Weekly performs moderate and vigorous physical activities. Moderate physical activity will make you breathe more heavily, but you should still be able to talk (includes brisk walking, rollerblading, bicycling, etc.). Vigorous physical activity won’t allow you to talk without taking your breath away (includes cross-country skiing, basketball, soccer, etc.). It will be convenient that, during the week, you dedicate at least about three hours to moderate physical activities or an hour and a half to vigorous physical activities, each in sessions of at least ten minutes. Of course, it would be great if you did both!
Get a strong and healthy mind
Learn to be attentive . Mindfulness is basically about taking time to be aware of what your feelings and senses are in a given moment, without trying to analyze or judge anything. Many of the everyday things you do with your mind can be stressful and exhausting. Taking a moment to be mindful, on a regular basis, can help relieve stress and anxiety, improve your mood and feelings, and help you focus on the more important things in life. The following are some methods to be vigilant:
Pay close attention to other people. Learn more about someone (what they think, why they are the way they are) without judging or applying any stereotypes.
See the world as if you’ve never seen it before. Try to notice the things you take for granted.
Meditate. There is almost nothing wrong with meditation: it helps boost immune function, relieves pain, decreases inflammation, helps with depression and anxiety, helps regulate emotions, physically improves the brain and memory, and much more. plus. If you have never meditated before, first learn to concentrate: sit still, close your eyes if you wish, and concentrate on a single point. That point can be your breath, a specific word, contemplate a certain object or even tell something. Focus on the object for as long as you can. If you notice your mind wandering, focus again. Once you are good at this concentration method of meditation, move on to more difficult forms of meditation.
Increase your 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 self-confidence can have physical consequences and can start a never-ending cycle of physical and mental discomfort. However, there are many things you can do to help yourself increase your self-esteem and self-confidence on a daily basis:
Make the cut Pay attention to what you wear and how you look. Wear clothes that make you feel yourself and comfortable. Do not wear a fashion that does not suit you. The more confident you look, the more confident you will feel.
Start checking things off your to-do list. Sometimes we are so busy that we neglect the little mundane things, like doing the dishes or doing the laundry. Take the time to figure out those little things, they’re achievements too!
If necessary, don’t waste time with people who make you feel inferior or damage your self-esteem, and stay away from places that make you feel bad or bring back bad memories. If that is not possible, develop a plan to reconstruct your memories, about some place or person, with a more positive eye.
Think positively. Take the time to acknowledge 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 you feel guilty about and formally forgive yourself. Turn mistakes into opportunities to learn. Don’t hold grudges. Reward yourself for the good and positive things you do in life. Try not to look for perfection in everything you do.
Have fun! Do often what you really enjoy. Try new and exciting things. Do something nice for someone else. Set yourself some goals, easy or challenging, or both, and work towards them. Make sure to set aside some time to relax from time to time and, if necessary, do nothing. Just be yourself.