Want to live disease-free , It’s not as hard as you may think! Use the simple steps below to enjoy a healthy lifestyle to benefit your health and your heart.
Calories intake should be equivalent to calories burnt
- First, know how many calories you need to maintain your weight. Basically varies up to 2,000 calories per day diet depending on age, gender, and level of physical activity.
- To lose weight, calories intake should be lesser than you know you can burn up every day.
- Increase physical activity to burn more calories.
- Try to do 75 minutes of vigorous physical activity each week.
Regular physical activity can help you maintain your weight,
Keep off the weight that you lose and help you reach fitness. If it’s hard to schedule regular exercise sessions, look for ways to build short bursts of activity into your daily routine, like parking farther away and taking the stairs instead of the elevator.
Increase nutritious foods intake eating plenty of Nutrient-rich foods which have minerals, protein, whole grains, and other nutrients but are lower in calories
Reduce less nutrient-poor foods.
Consumption of calories is based on your age and physical activity level and whether you’re trying to gain, lose or maintain your weight. Choose the calories based on a few high-calorie foods and beverages, but you probably wouldn’t get the nutrients your body needs to be healthy.
Try to include these:
- Eat a variety of fresh fruits, vegetable without high- calorie sauces or added salt and sugars. Replace high-calorie foods with fruits and vegetables.
- Include fiber-rich whole grains
- Choose poultry and fish without skin.
- Eat a variety of fish at least twice a week (for example, salmon, trout and herring).
- Choose skimmed and low-fat dairy products.
- ignore hydrogenated vegetable oils & foods to reduce trans fat in your diet.
- Watch the intake of saturated fat and trans fat and try to swap them with better fats, monounsaturated and polyunsaturated up to 5 to 6 percent of total calories i.e. 2,000 calories a day,= 13 grams of saturated fat.
- Cut back on beverages
- Prefer with less sodium foods ,if you find to reduce blood pressure, take upto 2,300 milligrams of sodium per day. try reducing first to to 1,500 mg and then upto 1,000 mg per day to benefit blood pressure.
- Eat Healthy Nutrition can get pretty complicated at times, but eating healthy is actually really simple.
- Avoid sugar. As we know, sugar ain’t healthy, so it is usually one of the first items we take off our menu not only to help lose weight but for overall health. Trans fats, industrial oils, and processed foods should also be avoided.
- Eat meats, fish, eggs, vegetables, fruits, nuts, seeds, healthy fats, and oils. If you can tolerate them, then full-fat dairy and some non-gluten grains are okay as well.
The best eating plan for YOU is the one YOU can follow in the long term.
Skipping meals from time to time (intermittent fasting) and eating a bit less (calorie restriction) are methods that are very likely to increase longevity. In fact, these are two of the main tactics employed by immortalists.
If you are overweight, then the best thing you can do to improve your health is to lose weight. For that, low-carb diets are very effective although there are also other approaches that work well for some people.
Say no to Tobacco:
Don’t smoke, vape or use tobacco or nicotine products — and avoid secondhand smoke or vapor.