Improve Your Health
Always Eat Breakfast
People who eat breakfast are much more successful at keeping
weight off. When you skip meals, you become calorie deficient and usually end
up binging later in the day.
Snack throughout the Day
You know the saying, “Don’t go shopping when you’re hungry?”
Try it. Snacking can actually help some people eat less. By eating between
meals, you can help reduce hunger pains and binging later in the day. Eat
foods such as fruits, vegetables, and nuts in between meals. They will keep you
full and they are healthier options than potato chips, pretzels, and sweets.
Drink More Water
By replacing soda, alcohol or coffee with water, you can cut
a significant amount of calories from your daily routine. Many people can
effortlessly lose 10 pounds by simply replacing soda with water throughout the
day. Be aware of alcoholic drinks as well—a jumbo margarita can have up to 700
calories. Also try drinking water before your meal. The water will help break
down the food more effectively.
Make Your Own Meals
Restaurant food generally has more salt, more fat and more
calories and is served in larger portions than food cooked at home. When you
make your own meals, you can control the amount of salt and oil, as well as the
portion size. If you have to eat out, try splitting one dish between two people
or ask for half the meal to be wrapped up before it comes to the table.
Reduce Your Stress Level
Many people eat more when they feel stress; the stuffed
feeling makes them feel comfortable and helps them relax. Try other ways of
relaxing, like a hot bath or a walk around the block. Slow down, and breath while enjoying each meal. Say a
prayer beforehand or take a moment to be grateful for the food you are eating.
Get Enough Sleep Each Night
There is growing evidence that missing out on sleep can
increase your appetite. Most people need about 7-8 hours of sleep each night.
Keep Moving
Start with small changes like getting off one stop earlier
on a train and walking the rest of the way or parking in the back of a parking
lot. Take the stairs whenever possible. Instead of meeting a friend for coffee,
meet for a walk, or a bike ride or take a dance class together.
Keep Track
Whether you keep a food or exercise journal on a regular
basis, find a method that will keep you motivated and help you track your
progress.
Be A Food Detective
Read food labels and don’t eat anything you can’t pronounce.
Stick to simple, whole foods that will nourish your body.
Identify Your Temptation Foods
You know whether they are salty or sweet, fried or creamy,
and you know that if they are within reach, you will want them. Do not keep
these foods in your home or office and get support from your family and friends
with these foods.
Take A Multi Vitamin
Everyone can benefit from well-rounded nutrients. Some
evidence suggests that by adding specific high-quality nutrients to a
well-balanced diet, you can improve your metabolism and many enzyme processes
for greater vitality and health.
Replace Processed with Whole Grains
Switch from simple to complex carbohydrates, like nuts and
beans and eat lots of vegetables. You’ll lose weight and improve your health.
Plant foods are so low in calories that they force the body to burn its own
fat. Nobody gets fat on a diet that’s made up largely of green vegetables,
sweet vegetables, whole grains and small amounts of high-quality animal
products.
Begin a Weight Training Program
Moving is a great way to burn fuel (and I recommend it) but
building muscle is important if we want to improve our health. There is growing
evidence that building muscle promotes good health physically, mentally and
spiritually. Muscle also burns fuel while our bodies are at rest. Spend the
money- get a trainer and improve your health. Invest in yourself.
These tips are beneficial for everyone, whether in good health or
poor, city or suburbs, to improve yours and your family’s health. They require
no great strain. 13 steps to create a better life and
even if you do not do all of them you will still improve. Doing all 13 will
transform your life in ways you may not be able to imagine depending on how far
you have let your health go. But it does not matter take one step today and you
will already be on your way.
So Get Up post this list on your bedroom mirror,
refrigerator, and in your office or cubicle to remind you of how simple it is
to have a better life. Get Well, and watch how some will follow you to better
health and wellness.
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