How to start a healthy lifestyle

Three whales of a healthy lifestyle - the refusal of bad habits, the transition to a balanced diet and regular exercise. Only a person accustomed to sit on the couch, it is difficult to replace fast food with fresh vegetables and fall in love with an evening jog. Go to the bright side to gradually. Drastic changes - 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

How to start a simple mortal who has decided to go on a healthy lifestyle or the so-called healthy lifestyle? Accustom yourself to the daily routine. Fans of sports and nutrition live on schedule. They go to 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 sleep and wakefulness schedule.Morning representative of a healthy lifestyle does not begin with coffee or scrambled eggs with bacon, but with a run. And in order to have time for sports, a full breakfast, shower and other household trifles, you need to get up with the first rays of the sun, that is, 6–7 hours. But if a person was sitting before dawn, and at 5 am he only reached the bed, what kind of run or charge can we talk about?

The second reason why you need to change the schedule of wakefulness and sleep, is the metabolism. The metabolism slows 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. The work of the digestive organs and blood circulation worsens. The digestibility of useful substances decreases.

You need to go to bed at 22–23.00 at night. An hour before sleep, turn off all gadgets and appliances:

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

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

The second step on the road to healthy lifestyles - drawing up the daily routine.In the diary or a special program indicate what time is breakfast, lunch, afternoon tea and dinner. When to play sports and relax with friends. In the first weeks you need to put a reminder, because until the body gets used to the new mode, the brain will periodically forget about charging, the second breakfast and the evening walk.

Balanced diet

The refusal of harmful products begins with a glass of water. Liquid triggers metabolic processes and enhances immunity. Water is drunk immediately after waking up, and also 30–40 minutes before each snack. It dulls your appetite and helps reduce serving size.

Representatives of healthy lifestyles do not drink carbonated and sugary drinks. If tea or coffee, then no sugar. No packaged juice and energy drinks. Water supplement herbal broth. For example, tea from rose hips, chamomile, ginger root or mint. The body needs fluid for vigor and well-being. Water is carried with you in small bottles or thermos so that it is always at hand.

Harmful foods are removed from the diet gradually. First, forget about the existence of the pan.Meat or fish is not fried, but cooked in an oven or a double boiler. Sausages and lard are replaced with homemade sausages from chicken breast. 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, desserts made from low-fat cottage cheese and candies made from dried fruits and nuts.

A healthy lifestyle does not imply a diet. On the contrary, it is impossible to starve. But so that a person does not stretch his stomach in large portions and does not look into the refrigerator after midnight, he should eat food 5–7 times a day. At a time, he eats 100–150 g of cereal, soup, or another dish. And between meals takes a two-hour break.

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

• monosodium glutamate;
• aspartame;
• sweetener;
• flavors;
• colorants;
• ingredients with words difficult to pronounce.

A box of yogurt or juice stays in the store. Only fresh fruits and vegetables get into the fridge, no pickles. With proper nutrition allowed:

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

In the diet should be many sources of protein and complex carbohydrates. They are responsible for the development of muscle mass, a sense of vitality and vitality. Animal fats should not be completely excluded, but they account for only 5% of the diet.

Vegetables are added to all dishes. Meals begin with a salad, stew or sandwich with cucumber, parsley and slices of tomato. From celery and apples prepare a vitamin cocktail, which cleans the body from toxins.

Vegetables are a source of fiber. And coarse dietary fiber is needed to reduce appetite, normal bowel and fast metabolism. It is possible to live without sausage, cutlets and hot dogs, and without broccoli, carrots and sweet pepper - it is impossible.

To avoid the temptation to return to the old diet, all prohibited foods are removed from the cabinets and fridge. No stockpiles 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 stronger and healthier.It is not necessary to sign up to the gym and lift weights and barbells. You can always choose the option of physical activity that will bring pleasure. Morning jogging is easy to replace with half an hour dancing to energetic music or riding a bike.

Instead of fitness to learn rollers or skateboard. Put the body in order by swimming or Nordic walking. Make friends with a volleyball or basketball ball. And if absolutely laziness, it will be limited to half-hour charging or stretching.

Sport is a source of energy and hormone of joy. But it’s not worth overloading in the first few months, otherwise the body will quickly get tired of excessive loads, and the brain will decide that it lived much better without dumbbells and skipping horses. Laziness will appear. And to fight the desire to lie on the couch is very difficult.

For the body to get used to the sport, 2-3 classes per week are enough. And people who want to lose weight quickly and tighten their body are recommended to add other kinds of physical activity to stretching. For example, walking. Do not get on the trolley bus, but walk to the nearest store with your own feet. Walk from the office to the apartment and vice versa.Play football or badminton with friends instead of watching pizza and beer shows.

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

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

It’s hard for some people to fight laziness alone. In such cases, it is recommended to find a sister in misfortune on social networks or in forums. A girl who is ready to run in the mornings or evenings, or go to the pool. It is also useful to arrange friendly competitions. For example, whoever jumps more on the rope, wring out or tighten. 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 their own body.

Bad habits and positive thinking

In the first weeks a person feels euphoric.He is fascinated by the new rules of nutrition, gets pleasure from sports. He tells everyone around him that he no longer eats chemicals and products with GMOs. But gradually the enthusiasm fades away, giving way to laziness and the desire to buy at least 200 grams of sausage. If the newcomer stumbles, he will return to the initial positions and will not want to repeat the experiment with the transition to a healthy lifestyle.

It will take the body between 2 and 3 months to get used to another routine and develop good habits. Stand the test will help optimism. We need to look at things positively. To praise yourself for small successes, and also to set small goals regularly. You can write a list with tasks for a month or a few weeks. And for each completed item to promote yourself with a series of your favorite series, beautiful clothes or books.

It is important that a person be surrounded by like-minded people. When all the relatives twist a finger at the temple and suggest not to engage in this nonsense, it is difficult not to give up. If there are no fans of healthy lifestyles among real friends, you can either change the company or find “colleagues” in nutrition in the forums or on social networks. Experienced athletes are happy to share cunning with beginners and guide the true path.

If the desire to lose weight was one of the reasons for the transition to healthy lifestyles, in the first month it is not recommended to weigh and measure waist, chest and hips. In the muscles due to regular exercise accumulates fluid, which causes swelling. The body visually increases. Growing and body weight. If a newcomer sees that the numbers on the scales show 2-3 kg more than they used to be, he will be upset and decide that a healthy lifestyle does not suit him. But after all, the body acquires beautiful outlines only 3-4 months after the transition to the bright side, so you need not despair and regularly engage.

It is equally important to give up bad habits:

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

You can not first run 2-3 km, and then sit on the bench and drink a bottle of beer. Alcohol cancels all achievements, as well as cigarettes. The body does not benefit from online games, cakes and buns, stressful situations. Of course, not every person is able to quit a prestigious job and live in the mountains or in the forest, but you can master yoga and meditation. Regularly go for a massage. Spend a weekend in nature.And also to like 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 been developed for years or decades is difficult. No need to set ambitious and unattainable goals. It is better to perform micro-tasks and enjoy success. Gradually refuse harmful products and train the body to sport. Train calm and optimism. Temper body and mind. And do not give up, even if it seems that you will never be able to switch to a healthy lifestyle.

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