Study Examining The Effects Of Eating Breakfast On Weight Gain Top 10 Health Tips

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Top 10 Health Tips

We are continuously bombarded with tips and suggestions on how to live a healthier life. Many of us then end up doing nothing because of feeling overwhelmed for a change! Below are 10 simple and somewhat unconventional tips to start improving your health and well-being.

1. Preparation:

Preparation may not seem like a traditional health tip, but it really is the foundation on which you can build good habits, which then determine your results. Grab a notebook and start “predicting your future” by creating a plan of action that includes all areas of your life. Think about what parts of your life aren’t working and write down practical strategies to get you closer to your goals.

For example, exercise three times a week, eat 5+ fruits and vegetables every day (write out which foods and when) and Manage my stress levels by reading for one hour every day.

This tip is about making sure you know exactly what you need to do to achieve whatever your goals are.

2. Responsibility

Whenever we start a new habit or routine, it can take a push to start. I don’t like to use the words willpower and motivation because they are such fickle emotions that can fluctuate on a day to day basis. We don’t need willpower to brush our teeth every morning, nor do we need healthy habits!

It is important to first clarify your goals with a plan of action and then proceed. I recommend finding a professional to help you formulate a plan of action and keep you accountable. This really helps, especially until habit takes over.

3. Avoid “diets”

Who hasn’t heard of the cabbage soup diet or even tried some crazy diet that eliminated 90% of your regular foods! Dieting or going on some eating plan that deviates dramatically from your usual eating habits will just set you up for failure. Yes, in the short term you can lose a few kilos. But I guarantee that a few weeks after stopping your “diet” you will gain everything back, if not more weight than before. The fact is that “diets” are not comfortable or convenient, therefore they are not sustainable. We really know what “good” foods are, but due to lack of time and knowledge on how to prepare some foods, we take shortcuts. Aim to start introducing more “good” foods into your diet.

4. Eat right

In conjunction with tip 3, it is important to fuel your body with the right nutrients. Aim to have a big hearty breakfast of protein, a small serving of carbohydrates and some fat. example; 2 eggs, whole wheat toast and 2 small balls of avocado. This type of breakfast will sustain you through the morning. Eat every 3-4 hours or as it suits your body. Some people prefer high protein diet as this helps them feel more energetic and some want lighter meals. Talk to a professional for additional help.

5. Cardio Exercise

No healthy plan of action is without exercise! Exercise is so important to living a life full of energy, aging better and being healthier. It can affect all areas of your life, including your stress levels, sleep patterns and digestion. Experiment with different forms of exercise to see what works for you. Aim to do some form of cardio every day, resistance training and flexibility exercises a few times a week (stretches or yoga) so you can create a healthier body.

6. Sleep

As most of us lead extremely busy lives, it is often sleep that is sacrificed so that we can fit more into our day. Reduced quantity and quality of sleep can lead to a suppressed immune system and make you more susceptible to grogginess, illness and increased stress. Most adults need between 6-8 hours of quality sleep per night. You judge what amount makes you feel alert and alive the next morning. Make sleep a priority by giving yourself time to unwind at the end of each night in a way that suits you.

7. Digestion

Digestion is really the cornerstone of good health. If you don’t have good digestion, your body can’t absorb the nutrients from your food. A healthy gut can prevent disease and contribute to feeling and looking healthier. If you​​​​are​​constipated,​​you​​can​​get​​a​​headache​​and​​even​​muscle​​and​​joint​​pains. Your digestive system communicates with other parts of your body and significantly affects your overall health. If you feel like you are constipated, start gradually increasing fiber in your diet. Consume 1.5-2 liters of water a day to move things around and start looking at areas of your life that contribute to an unhappy gut. Stress, food or distractions, certain foods and lack of exercise can all be culprits.

8. Stress

Stress in general can be healthy for us because it drives us to move forward and achieve our goals in life. Persistent stress on the other hand can cause anxiety, headaches, insomnia and fatigue if left untreated. Stress can surface in a number of ways; snapping at your partner, waking up at 3am every night, feeling tired after 8 hours of sleep, feeling or just “blah”.

I won’t suggest bathing in a hot tub or heading off for a massage to relieve your stress, as these are not long-term solutions. The solution lies in examining your lifestyle and assessing which areas of your life feel out of control. Our happiness in life is in direct proportion to the amount of control we feel we have over our lives. If you are stressed about feeling overweight, do something about it! If a relationship is leaving you drained and unhappy, then you need to make a drastic decision for your long-term health. Stress management is an ongoing process of managing your lifestyle so that you feel a sense of control.

9. Relationships

More and more studies show that for us humans to be healthy and happy, we need to build strong support networks and relationships. Having friends is good for our health! Make time each day to connect with your partner, children and/or friends. As women, we actually release endorphins (happy hormones) from having a good gossip.

10. Action & perseverance

Armed with great tips and techniques is all well and good, but unless you actually do what you learn and do it consistently, you’re no different than if you didn’t know this stuff in the first place!

Choose a few tips to gradually incorporate into your life. The more consistent you are, the better your long-term results.

Nalisha Patel

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