Most health and fitness programmes make it seem as if achieving a healthy lifestyle and weight is a monumental task. Actually, once you have adopted a new routine and broken old habits, nothing could be further from the truth. All it takes is a positive commitment to long-term change and some basic knowledge about nutrition, exercise and how your body responds to these.
Living a healthy lifestyle is simply a matter of making one healthful choice after another, while still living in balance with variety and moderation as your guiding principles. In other words, still allowing yourself the odd treat on occasion!
In this day and age, most people have everything they need readily available to be healthy and to stay fit – they just don’t know it. This can be because of poor eating habits ingrained from childhood, a poor self-image and low self-esteem, previous failures, a perceived lack of time or simply a lack of understanding when it comes to how to eat well and keep active. The convenience of fast foods and the constant advertising of unhealthy products, of course, doesn’t help! However, it is important to arm yourself with the facts and to take proactive control of your health.
Here are a few simple ideas that you can incorporate into your everyday life to help you on the road to a healthier lifestyle today!
Don’t eat mindlessly! Plan, plan, plan. Set regular times for eating and be sure to make provision for healthy snacks. If you are feeling full and satisfied, you are far less likely to experience cravings for unhealthy foods and then binge. Make conscious choices about each item of food that you eat. Try to opt for fresh, organic produce wherever possible and stay away from foods that contain synthetic chemicals, such as sweeteners, additives and preservatives. Similarly, avoid foods that are packed with “empty” calories, such as junk foods, which will just leave you wanting more. These tend to be high in saturated fats, sugar and other simple carbohydrates, which should be avoided. By eating nutritious and seasonal whole foods on a regular basis, you will not only be getting a broad spectrum of nutrients (including antioxidants, digestive enzymes, vitamins, minerals and beneficial dietary fibre), but these foods are also likely to be low in calories and naturally low in fat.
Include protein in your breakfast and lunch meals. A protein boost in the morning will help to get your metabolism moving. This should be the main meal of the day, although it can still be a light meal. At lunch, also opt for a protein-rich meal, using high quality lean protein foods, such as green leafy vegetables, fish or legumes. Protein is more likely to satisfy your hunger and keep you feeling full between meals. Protein shakes can therefore be particularly useful as quick and healthy snacks. The evening meal should be the lightest meal of the day.
Go for whole grains. Try to incorporate more whole grains into your diet. These contain a high level of nutrients and are beneficial for your digestive system, which is itself linked to weight, the immune system and your body’s toxic load.
Make the distinction between good and bad fats. One of the common misconceptions is that all fat is bad. That is simply not true. Fat is actually one of 3 primary macronutrients, required by our bodies in large volumes in order to function properly. For instance, for energy production. However, in this context, we are talking about healthy fats, which are often missing from the average Western diet. It is therefore important to opt for foods that are high in these beneficial fats, which include Omega 3, Omega 6 and Omega 9 fatty acids. These are all thought to support healthy joints, a healthy heart and a healthy central nervous system. If you are not a big fan of oily fish (one of the best sources of these Essential Fatty Acids (EFAs), Omega oil and krill oil supplements can be helpful.
Get active! Physical activity is clearly a major part of a healthy lifestyle. However, this does not have to mean moving into the gym! Choose to walk or ride your bike as often as possible and involve your family members and friends so that it doesn’t feel like a chore. Choose activities that you enjoy and make it fun. This will make it far easier to integrate exercise into your weekly routine. Small and simple choices can make a big difference to your overall fitness level, e.g. choosing to take the stairs instead of the lift every day at work.
Be sure to get plenty of sleep! Sleep is a very important part of both health and beauty. Your body works in cycles and has a rhythm. If these are disturbed, it can have an adverse effect on, for instance, your immune system, energy levels and metabolic rate. You’ll be amazed at the improvement in energy, appearance and overall health if you give your body the optimal amount of rest – and it is just as important not to get too much sleep, as too little! The amount of sleep each person needs will vary by age and from person to person.
By consistently following these simple recommendations, you can be on your way to a healthier way of life in no time. Make good, mindful of choices in food, rest and activity every day to achieve best results. Good luck!
