How to adopt a healthy lifestyle

Staying healthy is not just eating the occasional salad or going for a walk once in a few weeks. You will have to work a little on your behalf, but there is nothing better than your health. To adopt a healthy lifestyle, eat healthy regularly, make exercise a part of your routine and keep it clean. You should also avoid some bad habits like fed dieting and not getting enough sleep. To make a change in lifestyle, you have to improve a little bit, but change in health can happen only when you are willing to work hard.



Healthy Foods Election

Choose foods that have only a minimum amount of unhealthy fats: Unhealthy fats include both trance and saturated fats. These fats increase your LDL cholesterol, and this means an increased likelihood of heart disease.
Foods that are high in trans fats include items such as shortening or margarine that contain "Persian hydrogenated oils". Baked foods, fried foods, frozen pizzas, and other processed foods all of them contain mostly trans fat.
Foods rich in these saturated fats include pizza, cheese, red meat and full fat dairy products. [4] Coconut oil also has higher saturated fat, but can also increase good cholesterol, so use it accordingly. No problem

Eat healthy fats as well: Polly-unsaturated, mono-unsaturated and omega-3 fats are all appropriate options for a healthy lifestyle. These fats increase your HDL cholesterol by lowering your LDL cholesterol, which reduces the likelihood of heart disease.
Choose Olive, Canola, Soya, Peanut, and Corn Oil.
Fish has a lot of omega 3 fatty acids. Choose between salmon, tuna, trout, mackerel, sardine and herring. You can also get omega 3 from plants such as flaxseed, plant oils, and nuts and seeds, although your body may not be able to digest them quickly.

Choose foods that are low in sugar and highly refined carbohydrates: Reduce your intake of sweets, soft drinks, more sweet fruit juice and white bread. Instead, choose fruits, freshly made juices and whole grain bread.

Instead of eating processed food, eat different types of Whole Food: Whole food has the right coordination of carbohydrates, proteins, fats and other substances.
Eat fruits and vegetables for high vitamin and mineral content. Instead of cand vegetables and fruits that have a lot of sugar and salt, eat lots of fresh fruits and vegetables.
Eat lean meats, beans and tofu for protein.
Enjoy Whole grains such as Whole Wheat Bread and Pasta, Brown Rice and Cuino.
Eat low fat dairy products. Skim milk and low-fat cheese will reduce your fat intake and will also ensure that you get plenty of calcium.

Prioritize organic foods: Purchase goods from a natural food store or local farmer's market. Organic foods are not very nutritious, but they do not contain pesticides or food additives. Generally they are also good for the environment and the earth.
If you are concerned about the price, just buy some organic items like apple, berries, stone fruit (peaches, nectarines) grapes, celery, capsicum, green leafy vegetables, potatoes and lettuce etc. These vegetables and fruits use more pesticides than the rest during normal production.




Do exercise

Start and end your workouts with stretching. By doing light stretching, your muscles will feel warmer before workouts and relaxed after workouts. [13]
Stretch the cuffs. Stand at a distance equal to your hand from a wall and place your right foot behind the left foot. Bend your left leg forward but keep the right leg straight on the ground. Holding this stretch for 30 seconds, repeat on the other leg.
Stretch your hamstrings. Lie on earth near a door or wall. Lift your left foot and place your heel on the wall. Straighten your leg until you feel a stretch on your thigh (Thai). Holding this stretch for 30 seconds, repeat on the other leg.
Stretch the hip flexor. Bend on your right knee and keep your left leg forward. Shift your body weight while leaning forward on your left leg. You will feel a stretch in your right thigh. Holding this stretch for 30 seconds, repeat on the other leg.
Stretch your shoulders. Hold your left hand on the other side of your chest and hold it with the right hand. Holding this stretch for 30 seconds, repeat on the other leg.

Go to the gym 3-5 times a week. Work out for half an hour by mixing both cardio and strength training programs. Experts suggest at least 150 minutes of moderate level aerobic activity every week.
Make an intention to do strength training twice a week.

Exercise in areas around you: Get out for a jog or to walk your dog. Keep in mind that it is necessary to walk at a moderate pace for at least 30 minutes.

Adopt hard daily activities: Gardening and home care done with intense strength can both make your body exercise. [15] You can take stairs instead of elevator, park the car away from shops and have a little walk during lunch break By doing this, you can increase the speed in your daily routine.

Stay without a car: Instead of walking to your destination or bike. If you go by public transport, get off a few stops first and go the rest of the way.




Avoid unhealthy habits

Do not diet yo-yo: Once you have lost weight through this improved lifestyle, keep working hard to keep it at the same level instead of increasing and decreasing.

Avoid Fake Diet: Unless a doctor suggests you to stay away from liquid diet, diet pills and other diet supplements. Generally, if a product or diet plan says to do the following things, then it means fake:
Assurance to lose weight very quickly (more than 1-2 pounds per week)
Promise to lose weight without changing your habits
Ask you to spend a lot of money
Reduce your food choices but do not promote balanced nutrition.

Exercise at a moderate level: Exercising for a long time, repeatedly or intensely increases the chance of injury. Take a little time between your workouts to relax.

Estimate your weight: Losing weight or being overweight is not a sign of a healthy body. Find the right weight according to your age and body type from a doctor or a reliable weight chart.



Avoid smoking and drinking: Smoking can cause health problems like heart disease, liver disease and many types of cancer. Drinking alcohol also causes diseases like liver disease, cancer, heart disease, alcohol poisons and depression.

Get your sleep: Researches have shown that people who sleep less may gain more weight. Adults should try to sleep for at least 7-9 hours every night.
Children and teenagers need more sleep. Young children need 10–14 hours of sleep, school going children need 9–11 hours, and teenagers need 8–10 hours of sleep.


Do not use sunscreen: Sun rays can cause great health damage, such as cancer. Whenever you are outside, wear protective clothing and apply a broad spectrum sunscreen of at least 30 SPF. Use sunscreen even when it is cloudy.