How to start a healthy lifestyle

Three whales of a healthy lifestyle are giving up bad habits, switching to a balanced diet and regular exercise. Only a person who is accustomed to sitting on the couch is hard to replace fast food with fresh vegetables and love the evening run. Go to the bright side you need gradually. Abrupt changes are a test for the body and stress for the brain. The body needs time to adapt, otherwise an attempt to become slim and healthy will end in failure.

Scheduling

Where to start a mere mortal who decided to switch to a healthy lifestyle or the so-called healthy lifestyle? Accustom yourself to the daily routine. Fans of sports and proper nutrition live on a schedule. They visit the gym at the same time. They eat by the hour and try to clearly plan all their actions.

The first step is to change the schedule of sleep and wakefulness. The morning of a healthy lifestyle representative does not start with coffee or scrambled eggs with bacon, but with a jog. And in order to have time for sports, a full breakfast, a shower and other small things, you need to get up with the first rays of the sun, that is, 6-7 hours. But if a person sat before dawn, and at 5 in the morning he just got to bed, what kind of jogging or charging can be discussed?

The second reason you need to change your wakefulness and sleep schedule is metabolism. Metabolic processes slow down if a person regularly goes to bed with the first rays of the sun. In the subcutaneous layers due to poor metabolism, fat accumulates. Digestive organs and blood circulation deteriorate. The digestibility of nutrients is reduced.

You need to go to bed at 22-23.00 nights. One hour before bedtime, turn off all gadgets and equipment:

• smartphones;
• television;
• e-book
• a computer.

You can spend 60 minutes without a laptop on water treatments, massages, planning the next day and keeping a diary. On weekends, too, there should be no concessions. You can’t lie in bed until noon, neglecting sports and breakfast.

The second step on the way to healthy lifestyle is to draw up a daily routine. The diary or special program indicates what time breakfast, lunch, afternoon snack and dinner are. When to play sports and relax with friends. In the first weeks, you need to set a reminder, because until the body gets used to the new regimen, the brain will periodically forget about charging, lunch and evening walk.

Balanced diet

Refusal of harmful products begins with a glass of water. The fluid triggers metabolic processes and enhances immunity. Drink water immediately after waking up, as well as 30-40 minutes before each snack. It dulls appetite and helps reduce serving size.

Representatives of healthy lifestyle do not drink carbonated and sugary drinks. If tea or coffee, then no sugar. No packaged juice and energy drinks. Water is supplemented with herbal decoctions. For example, tea from rosehip, chamomile, ginger root or mint. The body needs fluid for vitality and well-being. They carry water with them in small bottles or thermoses so that it is always at hand.

Harmful products are removed from the diet gradually. At first they forget about the existence of a frying pan. Meat or fish is not fried, but cooked in the oven or a double boiler. Sausages and lard are replaced with homemade chicken breast sausages. Instead of pizza, they eat sandwiches made from bran bread, avocado and red fish. And chocolate, ice cream and cakes are replaced with fruit smoothies, low-fat cottage cheese desserts and dried fruit and nut sweets.

A healthy lifestyle does not imply a diet. On the contrary, you can’t starve.But so that a person does not stretch his stomach in large portions and does not look in the refrigerator after midnight, he should eat food 5-7 times a day. At a time, he eats 100-150 g of porridge, soup or other dishes. And between meals, takes a two-hour break.

The main thing is to choose natural products. If present:

• monosodium glutamate;
• aspartame;
• sweetener;
• flavorings;
• dyes;
• hard-to-pronounce ingredients.

A box with such yogurt or juice remains in the store. Only fresh fruits and vegetables get into the refrigerator, no pickles. With proper nutrition, the following are allowed:

• nuts
• dried fruits;
• dietary meats;
• dairy products, but only non-fat;
• cereals;
• legumes;
• sea ​​and river fish;
• vegetable fats;
• honey;
• durum wheat pasta;
• bran and rye bread;
• seafood.

There should be many sources of protein and complex carbohydrates in your diet. They are responsible for the development of muscle mass, a sense of vitality and energy. It is not necessary to completely exclude animal fats, but they account for only 5% of the diet.

Vegetables are added to all dishes. Eating begins with a salad, stew or sandwich with cucumber, parsley and slices of tomato. A vitamin cocktail is prepared from celery and apples, which cleanses the body of toxins.

Vegetables are a source of fiber. And coarse dietary fiber is necessary to reduce appetite, normal bowel function and rapid metabolism. You can live without sausages, meatballs and hot dogs, but you can’t live without broccoli, carrots and sweet peppers.

To avoid the temptation to return to the previous diet, all prohibited foods are removed from the lockers and the refrigerator. No supplies of cookies or canned peas for a rainy day. The store is sent with a list. And they buy only what is indicated in it.

Physical exercise

Sport is not a punishment, but a way to become sturdier and healthier. It is not necessary to go to the gym and lift weights and weights. You can always choose the option of physical activity that will bring pleasure. Morning jogging is easy to replace with half-hour dances with energetic music or a bike ride.

Instead of fitness, learn skates or skateboards. Tidy up the body using swimming or Nordic walking. Make friends with a volleyball or basketball. And if you are really lazy, then it will be limited to a half-hour charge or stretching.

Sport is a source of vitality and the hormone of joy. But you shouldn’t strain yourself in the first months, otherwise the body will quickly get tired from excessive loads, and the brain will decide that it would be much better for it without dumbbells and jump ropes. Laziness will appear. And to fight the urge to lie on the couch is very difficult.

For the body to get used to sports, 2-3 lessons per week are enough. And people who want to quickly lose weight and tighten their body are recommended to supplement stretching with other types of physical activity. For example, walking. Do not board a trolley bus, but walk to the nearest store with your own feet. Take a walk from the office to the apartment and vice versa. Play soccer or badminton with friends instead of watching TV shows with pizza and beer.

Tip: If the brain does not agree to at least exercise, you need to put a chair next to the bed in the evening and put on it a sports uniform. And after waking up, immediately take off your pajamas and change into a comfortable suit. Pants and a T-shirt suggest the idea of ​​a morning run, and the person has motivation.

The main thing is to set micro-tasks. Do not run 5 km without preparation, but do 15 squats today, and tomorrow do 20. If your expectations are not met, your desire to do something disappears. And vice versa. Small victories make you proud of yourself and move forward.

Some people find it difficult to fight laziness alone. In such cases, it is recommended to find a sister in misfortune on social networks or on forums. A girl ready to run in the mornings or evenings or go to the pool.It is also useful to arrange friendly competitions. For example, who jumps the rope more, wring out or pull up. But the atmosphere should be warm and welcoming. Humiliation and mutual insults do not help to achieve a high result, but only kill the desire to engage and improve your own body.

Bad habits and positive thinking

In the first weeks, a person feels euphoric. He is passionate about the new rules of nutrition, enjoys playing sports. Tells everyone around that he no longer eats chemistry and GMO products. But gradually the enthusiasm fades away, replaced by laziness and the desire to buy at least 200 g of sausage. If the beginner stumbles, he will return to the initial position and will not want to repeat the experiment with the transition to healthy lifestyle.

The body will need 2 to 3 months to get used to a different routine and develop healthy habits. Standing up will help optimism. You need to look at things positively. Praise yourself for your small successes, as well as regularly set small goals. You can write a list with tasks for a month or several weeks. And for each completed item, encourage yourself with a series of your favorite series, beautiful clothes or books.

It is important that a person is surrounded by like-minded people. When all the relatives twist their finger at the temple and offer not to do nonsense, it's hard not to give up. If among real friends there are no fans of healthy lifestyle, you can either change the company or find "colleagues" on proper nutrition in forums or on social networks. Experienced athletes are happy to share the trick with beginners and instruct the true path.

If one of the reasons for the transition to healthy lifestyle was the desire to lose weight, in the first month they do not recommend weighing and taking measurements of the waist, chest and hips. In the muscles due to constant exercise, fluid accumulates, which causes swelling. The body is visually enlarged. Growing and body weight. If a beginner sees that the weight figures show 2-3 kg more than before, he will be upset and decide that the healthy lifestyle is not suitable for him. But the body takes on a beautiful shape only 3-4 months after switching to the bright side, so you need not to despair and exercise regularly.

It is equally important to abandon bad habits:

• smoking;
• alcohol abuse;
• neglect of personal hygiene;
• computer addiction;
• overeating.

You can not run 2-3 km first, and then sit on a bench and drink a bottle of beer. Alcohol nullifies all achievements, as do cigarettes. The body does not benefit from online games, cakes and rolls, stressful situations. Of course, not every person is able to quit a prestigious job and settle in the mountains or in the forest, but you can learn yoga and meditation. Regularly go for massage. Spend a weekend in nature. And also love pouring cold water or a contrast shower. All these procedures relax the nervous system, increase immunity and help not to lose control in stressful situations.

Changing habits that have developed over the years or decades is difficult. No need to set ambitious and unattainable goals. Better complete micro-tasks and enjoy success. Gradually give up harmful products and accustom the body to sports. Train calm and optimism. Temper the body and mind. And do not give up, even if it seems that you will never succeed in switching to a healthy lifestyle.

Video: 5 reasons why it is difficult to switch to a healthy lifestyle