When aiming to be fitter, thinner, or healthier, it is essential to incorporate different elements into your daily routines. Embrace the whole concept as an ultra-marathon, not a sprint… It has to be a lifestyle!
If you are thinking about losing a few pounds, lowering your cholesterol, or participating in a race, that’s great. Those goals are commendable and choosing to make a decision to accomplish them is amazing. However, these goals should be viewed as intermediate or subgoals. The main objective should be to live a fit, lean, and healthy life.
IT’S A LIFESTYLE!
There are several problems when having short-range goals. One of the problems of changing your habits for a short-term range is that, sometimes, when the goal is not met at the desired time, people get discouraged and give up. Another problem is that other times, people achieve their goal and then revert back to old habits. A more damaging problem is when people want to reach their objectives fast and put their health at risk.
On the contrary, when you emphasize living a healthy lifestyle, your body weight normalizes and you are able to perform better. Not only that but your health improves and your body is more capable of fighting off diseased states. At the same time, negative emotions, like anxiety and frustration, dissipate. You are no longer under pressure because you know that exercising, eating healthy, and having a centered mind are part of your routine, just like taking a shower or going to work.
TIPS TO LIVE A HEALTHY LIFESTYLE
- EXERCISE REGULARLY: You need at least 150 minutes per week of moderate exercise or 75 minutes per week of vigorous exercise. This can be split into thirty minutes of cardio a day, five times a week. Additionally, you need to engage in muscle-strengthening activities (such as lifting weights, calisthenics, or using resistance bands) that involve all major muscle groups on 2 or more days a week.
- HAVE A CLEAN DIET WITH MACRONUTRIENT BALANCE:
- CARBS: Your body needs 5 to 9 servings of fruits and vegetables every day. So you should eat at least 3 servings of vegetables and 2 servings of fruit per day. Try to eat the most nutritious vegetables more often. Have more dark-green vegetables (broccoli, kale, spinach, chard, etc.), red and orange vegetables (carrots, tomatoes, red peppers, etc.), and other vegetables like avocado, cabbage, beets, and mushrooms. You should also eat beans and peas, but have a minimum amount of starchy vegetables (potatoes, plantains, corn, etc.). Keep in mind that the best way to consume them is on their fresh raw form instead of canned. Simultaneously, you should aim to buy organic produce to avoid increasing your internal toxicity.
- FATS: Incorporate healthy fats into your diet [avocado, coconut oil, extra virgin olive oil, nuts and nut butters, seeds (chia, flax, hemp, pumpkin, sunflower, sesame, etc.), fatty fish (salmon, sardines, mackerel, herring, etc.), and grass-fed hormone free animal products (meats, butter, ghee, etc.)].
- PROTEIN: Eat protein more protein [eggs, chicken, small fish (salmon, sardines, anchovies, etc.), whey protein, and red meat – occasionally]. Aim for antibiotic-free organic chicken, wild-caught fish, and organic grass-fed red meat. If you are vegetarian, incorporate spirulina, hemp, tempeh, quinoa, legumes, peanuts, nuts, and chia seeds.
- ELIMINATE OR RESTRICT TOXIC FOODS: Eliminate the habitual consumption of soda, fast food, white flour, commercial baked goods, cereal and chips, candy, fried foods, microwave popcorn, vegetable oils, and deli meats.
- DETOX: Cleanse your body at least once a year to lower your body’s toxic load.
- SLEEP ENOUGH: Most people need 7-8 hours per night.
- STRESS MANAGEMENT: We all get stressed from time to time, which is why it’s important to learn how to deal with stress in a healthy way.
- TAKE A HOLISTIC APPROACH: Training and nutrition are essential components to stay healthy but they are not the whole picture. In order to thrive at all levels, one must integrate the mind and the spirit as well. Check out 28 Days to a New Life to learn a Holistic perspective.
The above tips will help you to live a healthy lifestyle. You’ll feel better not only physically but emotionally as well. At the same time, your immune system will be able to work properly, releasing excess body fat to achieve homeostasis – each person’s ideal equilibrium.
To a Fitter Healthier You,
The Fitness Wellness Mentor