The facts that could change your bad habits into healthy habits which will actually change your life
Lack of regularity in work:
The temptation to go all in is understandable, Take losing weight. Losing weight is hard. So we decided to only way to succeed is to adopt a complicated, comprehensive program of diet and exercise that requires significant changes.
And within a day or two at most that comprehensive program starts to feel oppressive. Sticking with every single change starts to feel impossible.
So we start slipping.
First we slip in small ways, like when we're running behind one morning and don't have time to cook egg whites so we gobble a couple of doughnuts in the car. Or our kid has a school event so we can't fit in our evening jog. Or we need to bring work home so we don't have time to stop at the gym.
And soon nothing has changed. We're back where started. Well, not quite where started--now we also feel bad about ourselves for failing to stick with something we committed to doing,
Just start with making a few simple changes to your day. You'll lose a little weight, feel a little better, and then find it a lot easier to incorporate a few more healthy habits into your routine.
So for now just make these changes:
Drinking a glass of water before every meal.
It is said to be that the water is the only one thing which we can live drinking on the lack of meal. It means everyone needs to drink more water. That's a given. Plus when you drink a glass of water before you eat you'll already feel a little more full and won't be as tempted to eat past the point of hunger.
Eat one really healthy meal.
Pick one meal. Just one. Then change what you eat. If it's lunch, eat one portion of protein that firs in the palm of your hand, a vegetable or fruit, and four or five almonds.
I know that's not a lot of food, but it's healthier than what you're eating now and, just as important, ir lets you take small toward better controlling your portions at every meal.
Other examples: Pack a can of tuna and two apples. Or bring a skinless chicken breast and some cucumbers. Just make sure you prepare ir ahead of time--that way you won't have to decide to eat healthy. You just will.
3.Use your lunch to be a active.
It doesn't take 30 minutes or an hour to eat. So make your lunch break productive.
Go for a walk, or stretch. Or do some push-ups or sit-ups.
It doesn't matter what you do as long as you do something. You'll burn a few calories, burn off some stress, and feel better when you climb back into the work saddle.
And you'll start to make fitness a part of your daily life style without having to add to your already busy schedule.
4.Eat one meal-replacement bar.
Most protein bars taste like flavored sawdust. But most are also nutritious and low in calories, and they make it easy to stave off the mid afternoon hunger pangs you'll inevitably feel after having eaten, say, a light lunch.
Don't get too hung up on nutritional values: just pick a bar that includes 10 or 15 grams of protein(not energy bar) and you'll be fine.
Eating a mid morning or mid afternoon meal replacement bat doesn't just bridge the gap between meals it's an easy way to get in the habit of eating smaller meals more frequently, another habit you'll eventually want to adopt.
5.Have fun completing a physical challenge.
It would be great if you could consistently hit the gym four to five days a week, but if you're starting from zero instantly transforming yourself into a gym rat isn't realistic.
Instead, once a week pick something challenging to do. Take a really long walk. Take a long bike ride. Take a testing hike.
The activity should be based on an accomplishment; it's a whole lot more fun to say, "I hiked t the top of Beat Mountain,"than it is to say, "I walked five miles on the treadmill at an 8 percent incline. "Accomplishments are fun; it's like they're things you decided to do. Yardsticks are boring; it's like they are things you had to do.
Don't forget that you are still capable of doing cool things--no matter how much you've let yourself go physically, it's true--you'll find all the motivation you need to make a few other positive changes.
And one day you'll realize you actually have gone all in ......and you didn't even
notice.
Healthy habits also includes the healthy habits should adopt in twenties. These habits are good for all ages groups but especially it helps to age group of twenty.
1.Get between seven and eight hours of sleep per night.
The researches and studies shows that people who get significantly less than seven hours a night die younger. And some research shows that people who sleep more than nine hours also have problems. Dr. Timothy Morgenthaler, President of the American Academy of Sleep Medicine, says seven to eight hours is the sweet spot, according to an interview he gave to the Wall Street Journal.
Lack of regularity in work:
The temptation to go all in is understandable, Take losing weight. Losing weight is hard. So we decided to only way to succeed is to adopt a complicated, comprehensive program of diet and exercise that requires significant changes.
And within a day or two at most that comprehensive program starts to feel oppressive. Sticking with every single change starts to feel impossible.
So we start slipping.
First we slip in small ways, like when we're running behind one morning and don't have time to cook egg whites so we gobble a couple of doughnuts in the car. Or our kid has a school event so we can't fit in our evening jog. Or we need to bring work home so we don't have time to stop at the gym.
And soon nothing has changed. We're back where started. Well, not quite where started--now we also feel bad about ourselves for failing to stick with something we committed to doing,
Just start with making a few simple changes to your day. You'll lose a little weight, feel a little better, and then find it a lot easier to incorporate a few more healthy habits into your routine.
So for now just make these changes:
Drinking a glass of water before every meal.
It is said to be that the water is the only one thing which we can live drinking on the lack of meal. It means everyone needs to drink more water. That's a given. Plus when you drink a glass of water before you eat you'll already feel a little more full and won't be as tempted to eat past the point of hunger.
Eat one really healthy meal.
Pick one meal. Just one. Then change what you eat. If it's lunch, eat one portion of protein that firs in the palm of your hand, a vegetable or fruit, and four or five almonds.
I know that's not a lot of food, but it's healthier than what you're eating now and, just as important, ir lets you take small toward better controlling your portions at every meal.
Other examples: Pack a can of tuna and two apples. Or bring a skinless chicken breast and some cucumbers. Just make sure you prepare ir ahead of time--that way you won't have to decide to eat healthy. You just will.
3.Use your lunch to be a active.
It doesn't take 30 minutes or an hour to eat. So make your lunch break productive.
Go for a walk, or stretch. Or do some push-ups or sit-ups.
It doesn't matter what you do as long as you do something. You'll burn a few calories, burn off some stress, and feel better when you climb back into the work saddle.
And you'll start to make fitness a part of your daily life style without having to add to your already busy schedule.
4.Eat one meal-replacement bar.
Most protein bars taste like flavored sawdust. But most are also nutritious and low in calories, and they make it easy to stave off the mid afternoon hunger pangs you'll inevitably feel after having eaten, say, a light lunch.
Don't get too hung up on nutritional values: just pick a bar that includes 10 or 15 grams of protein(not energy bar) and you'll be fine.
Eating a mid morning or mid afternoon meal replacement bat doesn't just bridge the gap between meals it's an easy way to get in the habit of eating smaller meals more frequently, another habit you'll eventually want to adopt.
5.Have fun completing a physical challenge.
It would be great if you could consistently hit the gym four to five days a week, but if you're starting from zero instantly transforming yourself into a gym rat isn't realistic.
Instead, once a week pick something challenging to do. Take a really long walk. Take a long bike ride. Take a testing hike.
The activity should be based on an accomplishment; it's a whole lot more fun to say, "I hiked t the top of Beat Mountain,"than it is to say, "I walked five miles on the treadmill at an 8 percent incline. "Accomplishments are fun; it's like they're things you decided to do. Yardsticks are boring; it's like they are things you had to do.
Don't forget that you are still capable of doing cool things--no matter how much you've let yourself go physically, it's true--you'll find all the motivation you need to make a few other positive changes.
And one day you'll realize you actually have gone all in ......and you didn't even
notice.
Healthy habits also includes the healthy habits should adopt in twenties. These habits are good for all ages groups but especially it helps to age group of twenty.
1.Get between seven and eight hours of sleep per night.
The researches and studies shows that people who get significantly less than seven hours a night die younger. And some research shows that people who sleep more than nine hours also have problems. Dr. Timothy Morgenthaler, President of the American Academy of Sleep Medicine, says seven to eight hours is the sweet spot, according to an interview he gave to the Wall Street Journal.
