Say no to industrial sugar
- Because bad bacteria love to eat sugars, sugar can depress your immune system by fueling the bad guys, just as eating yogurt and other fermented foods help feed the “good guys” with probiotics.
- Sugar contributes to infertility
- Sugars increase blood glucose levels, which can deteriorate blood vessels and lead to heart disease.
- Sugar may increase your risk of many cancers (dare I say “cause cancer?”).
- Sugar cravings are related to stress and self-sustaining. (Meaning when you eat sugar because you’re stressed, you’re going to end up wanting more sugar when the stress returns.)
- The bottom line is this: either sugar is an empty food that gives us nothing healthy (and therefore, why bother – except for taste, and certainly in moderation) OR sugar is a toxic poison causing any number of physical and emotional diseases and ailments. Either way, it’s worth cutting down in your diet.
Get plenty of sleep (at least 8 hours a day)What difference could an extra hour of sleep make in your life? Maybe quite a lot, Sleep is involved in healing and repair of your heart and blood vessels. Ongoing sleep deficiency is linked to an increased risk of heart disease, kidney disease, high blood pressure, diabetes, and stroke.Lack of sleep can cause stress, mood swings and irregular hunger pangs. Certain hormones produced due to lack of sleep make us feel hungry at irregular intervals.
Avoid stressSecretion of cortisol which is a stress hormone, gives rise to frequent hunger pangs and inhibits fat loss. Even though stress cannot always be avoided, it can be dealt with in a more organized way by listing out the tasks and challenges for the day every morning. Be sure to include small meditation sessions of 2-3 minutes max throughout the day.
Drink plenty of water. Why?
- Water Removes by-products of fat, reduces eating intake (by filling up your tummy if consumed prior to meals), reduces hunger (hello natural appetite suppressant!), raises your metabolism and has zero calories!. Water Flushes Out Toxins,
- Moisturizes your skin, keeps it fresh, soft, glowing and smooth. Gets rid of wrinkles. It’s the best anti-aging treatment around!. Aids in digestion as water is essential to digest your food and prevents constipation.
- A water guzzler is less likely to get sick. And who wouldn’t rather feel healthy the majority of the time? Drinking plenty of water helps fight against flu, cancer and other ailments like heart attacks.
- Natural Headache Remedy. Helps relieve and prevent headaches (migraines & back pains too!) which are commonly caused by dehydration.
- Prevents Cramps & Sprains.Proper hydration helps keep joints lubricated and muscles more elastic so joint pain is less likely.. Puts You In A Good Mood.When the body is functioning at its best, you will feel great and be happy!
And last but not the least, Save Money! Water is FREE! Even if you choose bottled/filtered water, it’s STILL cheaper than that high sugar and fat-filled latte!
Regular physical activityInculcate a habit of working out in your routine. Mark your calendar and make sure to workout 2-3 times a week as a beginner and 4-5 times a week as an advanced fitness enthusiast. Find a sport or source of fitness workout that brings you joy and satisfaction, irrelevant to whether you’re a beginner or an advanced fitness enthusiast.
Lift weightsIndulge sometime of your fitness regime in weight training for strength and firm function of the body. Sticking to cardio machines will only make your body slimmer. Not only can weightlifting improve your body composition and give you a toned appearance, it can also improve your overall health and make you a happier person. Weightlifting can help you burn fat, reduce your risk of diabetes, prevent back pain and even help you fight depression.
Eat well and relish your mealsEat to satisfy your hunger, but only the right things. Eating the right mix of proteins and vegetables can help you lose weight without any sweat. Eating too little or starving yourself only leads to more stress and food cravings. Furthermore it harms the body’s metabolism.
Eat intuitivelyListen to the signals that your body sends out. East to satisfy your hunger and not your appetite. “Hunger” is the body’s need for food and “appetite” is the hunger of the mind. When you’re not forbidding any foods, not going hungry, not restricting or counting – but rather, eating a variety of foods in moderation, according to your hunger and satisfaction cues, and accepting yourself as you are, you will most definitely reflect more enthusiasm and energy .
Get rid of the weighing scaleKnowing your approximate weight is enough to keep you going. Understand the feeling that body gives you and not the numbers on the scales. Take a look at yourself in the mirror and work towards the kind of body you desire. Also understand that muscles weigh more than fat. So sometimes the scales might throw high numbers after intense muscle training. Don’t let that mislead you-get rid of the scales.
Find your role modelsFind your fitness role models and let them motivate you along your fitness journey. Don’t mistake this for comparison. Admiring someone’s physique and looking up to them only helps you set targets for yourself and motivates you to achieve them. Remember this- mostly we only see the superficial demeanour of a person and not whether or not they are as happy and healthy on the inside.
So stay happy and enjoy every step towards being healthy!