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A fit and healthy body is a wonderful gift and can help you become a happier and healthier person. With a healthy and fit body, you not only look better and healthier, but you can also reduce your risk of certain diseases such as diabetes, heart disease, high cholesterol and high blood pressure. [1] X Source of Research There are many helpful strategies that can help you stay fit and healthy, and to do so requires persistence and determination.
Steps
Do exercise
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Walk, jog, or bike. Whether at a fast or slow pace, walking, jogging, and cycling are a very important part of a healthy lifestyle because these activities will keep your muscles active and help blood flow. pine. If you want to keep your knees strong or a certain part of your body aching, cycling is the best solution. [2] X Research Source
- Get in the habit of walking, jogging, or biking every day that fits your schedule (for example, you can go for a run every day at 6:00 p.m.). After a period of practice, you can increase your distance, speed, and ultimately your exercise time.
- Try to walk more. For example, if you go to a grocery store, try to park your car farthest from the door, so you have to walk longer distances to get to the store.
- Go to work/school by bike or on foot. If you live fairly close to work or school, walk or bike to work/school.
- If you run, you should run at least one kilometer to avoid obesity, but your speed is the most important factor.
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Exercise at home. Not everyone has the time or money to go to the gym and it’s not necessary either. Exercising at home is easy and has a lot of benefits. Some home exercises include:
- Push-up. Use your weight against the floor or wall to build a strong upper body.
- The act of lying down and sitting up. Lying and sitting up can be done by simply lying on the floor or with a more technically advanced device that incorporates a chair or an exercise ball.
- Yoga. Yoga exercises such as the “Sun Salutation” exercise are very easy to do on the carpet or on a yoga mat.
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Exercise at the beauty center. If you like the atmosphere of exercise and have lots of people to join, then the gym or beauty center are great places.
- Use devices to measure heart rate and weights, but be careful and never use too heavy weights. Use smaller dumbbells and you’ll see you’re improving very quickly.
- Learn strength and muscle training techniques from an instructor or expert.
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Join your local sports team. If you’re not a fan of gyms or casual workouts, joining a local sports team can be a great way to socialize, get around, and enjoy a lot. interesting! Many cities have their own recreational sports teams that meet and play sports on certain days.
- The most popular city sports are: handball, table tennis, badminton, basketball and others.
Maintain a Balanced Diet
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Quit snacking. This is one of the most important requirements of a healthy lifestyle. Many people do not notice this problem, but if you exercise and eat a lot of junk food, you will not get any results. Junk food will be converted to fat almost immediately. Junk foods contain little or no nutrients but are high in sodium and sugar. As a result, your body’s sugar levels will drop after digestion and you’ll feel tired due to lack of energy. [3] X Research Source Foods to avoid:
- Foods high in sugar such as: Donuts, cakes, cookies, puddings, cereals, canned fruit, dried fruit, and soda.
- High-fat foods such as: Processed meats, butter, hydrogenated oils (found in coconut and palm oils), lard, cheese and animal fats. ( Note : Although cheese is high in fat, it’s also packed with healthy protein. Less processed and aged cheese is the best choice). [4] X Research Sources
- Foods low in chpesterp: Egg yolks, fried foods and mayonnaise.
- Any food containing: High Fructose Corn Syrup (HFCS) and MSG (MSG).
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Nutritious eating. It can be difficult to maintain a balanced diet if you don’t have time to cook every day. But, it’s easy to buy nutritious foods in restaurants and takeout stores. Maintaining a healthy and balanced diet can increase energy and productivity, while boosting your metabolism and making you happier because you’ll be consuming nutrients. nutrients and vitamins your body needs. [5] X Research Sources Foods to eat:
- Fresh fruits and vegetables: Melons, bananas, apples, oranges, carrots, onions, broccoli and corn flakes, etc. ( Note : Fruits and vegetables must be fresh, not canned. You can mix vegetables with olive oil for better taste). If you’re making a salad, mix as many vegetables together as possible!
- Organic meat: Fish, poultry and beef are high in protein. Instead of frying, try grilling meats with olive oil or lemon juice and herbs.
- Grains: Whole wheat bread, oatmeal, and pasta.
- Protein-rich foods: Tofu, soybeans, egg whites, nuts, cheese and quinoa.
- High-fiber foods: Cooked lentils, black beans, chickpeas, pears, raspberries, and oat bran. [6] X Trusted Source Mayo Clinic Go to Source
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Distinguish between complex carbohydrates and simple carbohydrates. Simple carbohydrates are carbohydrates made of one or two sugar molecules that contain very few nutrients. Complex carbohydrates are made from a chain of sugar molecules, are rich in fiber and contain many nutritious vitamins and minerals. [7] X Research Sources
- Some simple carbohydrates: Sugars, syrups, jams and candies.
- Some complex carbohydrates: Whole grains and vegetables.
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Divide your eating time appropriately. Be careful not to skip meals. A lot of people think that skipping meals can help them lose weight, but this is completely incorrect. In fact, skipping meals only slows down your body’s metabolic rate and can lead to nutrient deficiencies that your body needs. [8] X Research Source Here are some healthy meals and snacks at the same time:
- Breakfast: Egg whites (you can mix egg whites with some vegetables like onions or mushrooms, etc.) with a grapefruit and a piece of toast.
- Breakfast Brunch: Yogurt with some berries.
- Lunch: Mixed vegetables (note the sauce!) with a protein-packed dish (like grilled chicken or turkey).
- Afternoon Brunch: Apple, orange or banana with a dash of almonds and a spoonful of peanut butter.
- Dinner: Lemon-grilled salmon with brown rice and asparagus.
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Drink a lot of water. Water makes up about 50-65% of our body, so you need to stay hydrated all the time. When you sweat, your body loses a lot of water, so you need to drink water to compensate.
- The amount of water you need to drink can be calculated based on your weight. To calculate the amount of water you should drink, multiply your body weight by 67% (2/3). For example, if you weigh about 60 kg, then you should drink about 2-2.5 liters of water per day. [9] X Research Source
- If you’re exercising, you’ll need to increase your water intake to balance out the amount of sweat your body produces.
Self-motivation and Willpower
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Stick to your plan. You know you can do it. You are the only one who can control your actions and you will feel very happy when you have energy!
- Stick to your plan daily or from day to day. It’s easier to stick to a routine than just thinking you’ll start exercising or eating a nutritious meal.
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Don’t be discouraged. Don’t let the person using a giant dumbbell next to you panic. Just know that you’re working out at your own pace and this is perfect for you. If you maintain your diet, you can achieve any of your goals.
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Search for a companion. It’s helpful to have someone join you, because they can motivate and inspire you to carry out your plan and this would be a great combination.
- Family members, colleagues or classmates, neighbors (if you have a good relationship with them) or local friends are great companions.
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Reward yourself. Set a goal, and when you’ve achieved it, reward yourself.
- Example: If you have maintained your healthy habits and diet and completed your goal of running for 30 minutes instead of 20 minutes in a week, then on Friday night you can reward yourself Give yourself some of your favorite foods.
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Believe in yourself. Don’t care what other people think. If you are determined and believe that you can achieve your goal of staying healthy then you can! Strive to achieve your daily goals.
- Motivate yourself by aspire to continue this fitness and wellness path. You want to feel strong, you want to be beautiful, you want to be healthy… and you absolutely can!
Advice
- Try not to overdo it.
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wikiHow is a “wiki” site, which means that many of the articles here are written by multiple authors. To create this article, 32 people, some of whom are anonymous, have edited and improved the article over time.
There are 9 references cited in this article that you can view at the bottom of the page.
This article has been viewed 54,755 times.
A fit and healthy body is a wonderful gift and can help you become a happier and healthier person. With a healthy and fit body, you not only look better and healthier, but you can also reduce your risk of certain diseases such as diabetes, heart disease, high cholesterol and high blood pressure. [1] X Source of Research There are many helpful strategies that can help you stay fit and healthy, and to do so requires persistence and determination.
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