In the modern world, it is difficult to remember proper nutrition. We are at a frantic pace and do not always find time for our health. Because of this, immunity weakens, and the quality of life worsens. But what is to be done?
Each of us has a different pace. Someone moves all day and burns as many calories as he does not eat in a few days, and someone works in the online paper writing service and does not find time for physical activity. It is hard to take into account all the circumstances, but these simple steps will help you feel better and stay healthy.
1. Drink enough water
You need to drink water. It speeds up the metabolism. Blood plasma is 92–95% water, and the liquid helps the circulatory system cope with its functions.
With water, oxygen and glucose come to the brain, which is necessary for nervous activity. Water removes metabolic products and toxins from the brain.
But its lack can cause headaches, feelings of fatigue, and problems with the digestive tract. There is no universal rate of water consumption. Focus on two indicators: Feeling thirsty. If you have it, you need to drink it.
How to develop a habit
The main life hack: water should always be at hand. Otherwise, you will be too lazy to get up every time to drink, and you will do it less often than you want. Place a bottle of water on your work table and sip every time you feel thirsty. Always carry the smaller container with you in your bag, and do not forget to refill it.
In addition, various applications allow you to keep track of the amount you drink.
2. Eat more vegetables and fruits
Plant foods are beneficial for preventing cardiovascular disease and certain types of cancer. The fiber they contain helps the digestive tract work better and reduces the risk of non-communicable diseases.
We have known about the benefits of vegetables and fruits since childhood, but it is not always possible to eat them in sufficient quantities. Moreover, recent studies indicate the norm of 500-800 grams per day.
How to develop a habit
Here, the same as with water: if you want to eat more vegetables, make them more accessible. To make this plan a reality, you have to think about why vegetables are an infrequent guest on your table.
Perhaps you would love to eat cabbage salad every day, but you are too lazy to chop it with a knife. Then your choice is a food processor with a shredder.
3. Keep a food diary
People tend to be delusional about the amount eaten. We tend to underestimate the amount of food. Therefore, it is highly likely that you are not aware of your eating habits. A diary will help you understand how things are and learn a lot about yourself. For example, it seems to you that you are eating enough vegetables, but in reality, you are limited to two cucumbers a day.
How to develop a habit
Write down what you ate. Choose a convenient way to record information. Do it in a paper notebook, a document in the cloud, or a calorie-counting app.
4. Eat less sugar
We all consume too much sugar because it is everywhere. It is found not only in soda or chocolate but also in ketchup, instant porridge, and sausage.
The incidence of type 2 diabetes, liver failure, tooth decay, obesity, and other unpleasant things are associated with excessive sugar consumption.
How to develop a habit
When thirsty, drink water, not juice or soda. By eliminating these drinks, you will already reduce your sugar intake. Switch to unsweetened teas and coffees.
Limit your dessert intake – make it meaningful. Instead, add a serving of complex carbohydrates in the form of cereals to the diet. It will make it easier to tolerate avoiding sugar.
5. Pay attention to the composition and calorie content of food
Reading is helpful, especially when it comes to product labels. For example, you might find out that your favorite “healthy” granola bar is half the sugar and outperforms chocolate in calories. Such an entertaining reading will give you many discoveries.
How to develop a habit
Learning labels takes time. Therefore, plan your trips to the store so that you have these free minutes. Be sure to eat before shopping. And of course, do not take your fellow people who will stand and moan while you “dig there for so long”
6. Regularly eat dairy products
One serving of fermented milk a day can help you lose weight and reduce your risk of type 2 diabetes by 18%. However, it is better to choose options without sugar: they are healthier.
How to develop a habit
If you find a product that you like, there will be no problem building a habit. But, as a rule, our knowledge about sour milk is limited to kefir and sweet yogurt.
Not everyone likes the first; the second often contains too much sugar. But there is a choice.
