Good habits are hard to change and easy to lose

A habit is something that is routine to you and that you repeat, often without knowing it. Changing your habit is much easier than you think. The best way to change a habit is to cultivate another habit.

If you wish to change your habit, start following a new path. It will be a bit difficult for you in the beginning and you would be tempted to go back to the regular and known path.

However, if you keep following the new path, soon the new path would be engraved in the grass-land and you would have no difficulty in follow the same path again every day without any effort.

Build Healthy Eating Habits, healthy habits to start

Good nutrition is an important part of leading a healthy lifestyle. Combined with physical activity, your diet can help you to reach and maintain a healthy weight, reduce your risk of chronic diseases (like heart disease and cancer), and promote your overall health.

Simple Health Habits Worth Adopting Into Your Life

Additionally, Healthy habits help children grow up happy and healthy as well as contribute to preventing future health problems such as diabetes, high blood pressure, high cholesterol, heart disease, and cancer.

Two categories: Do - Don’t do and avoid

Do

Nutrition

Track your food intake every now and then

The only way to know exactly how many calories you eat is to weigh your food and use a nutrition tracker.

It’s also essential to make sure that you’re getting enough protein, fiber, and micronutrients. Studies reveal that people who track their food intake tend to be more successful at losing weight and sticking to a healthy diet.

Eat nuts & almonds

Despite being high in fat, nuts are incredibly nutritious and healthy.

They’re loaded with magnesium, vitamin E, fiber, and various other nutrients.

Studies demonstrate that nuts can help you lose weight and may help fight type 2 diabetes and heart disease.

In one study, almonds were shown to increase weight loss by 62%, compared with complex carbs.

Eat vegetables and fruits

Vegetables and fruits are loaded with prebiotic fiber, vitamins, minerals, and many antioxidants, some of which have potent biological effects.

Studies show that people who eat the most vegetables and fruits live longer and have a lower risk of heart disease, type 2 diabetes, obesity, and other illnesses.

Eat enough protein

Eating enough protein is vital for optimal health.

What’s more, this nutrient is particularly important for weight loss.

High protein intake can boost metabolism significantly while making you feel full enough to automatically eat fewer calories. It can also reduce cravings and your desire to snack late at night.

Sufficient protein intake has also been shown to lower blood sugar and blood pressure levels.

Minimize your sugar intake

Added sugar is one of the worst ingredients in the modern diet, as large amounts can harm your metabolic health.

High sugar intake is linked to numerous ailments, including obesity, type 2 diabetes, heart disease, and many forms of cancer.

Eat fatty fish

Fish is a great source of high-quality protein and healthy fat. This is particularly true of fatty fish, such as salmon, which is loaded with omega-3 fatty acids and various other nutrients.

Studies show that people who eat the most fish have a lower risk of several conditions, including heart disease, dementia, and depression.

Track your food intake every now and then

The only way to know exactly how many calories you eat is to weigh your food and use a nutrition tracker.

It’s also essential to make sure that you’re getting enough protein, fiber, and micronutrients.

Studies reveal that people who track their food intake tend to be more successful at losing weight and sticking to a healthy diet.

Use extra virgin olive oil

Extra virgin olive oil is one of the healthiest vegetable oils. It’s loaded with heart-healthy monounsaturated fats and powerful antioxidants that can fight inflammation.

Extra virgin olive oil benefits heart health, as people who consume it have a much lower risk of dying from heart attacks and strokes.

Use plenty of herbs and spices

Many incredibly healthy herbs and spices exist. For example, ginger and turmeric both have potent anti-inflammatory and antioxidant effects, leading to various health benefits.

Due to their powerful benefits, you should try to include as many herbs and spices as possible in your diet.

Drink coffee

Coffee is very healthy. It’s high in antioxidants, and studies have linked coffee intake to longevity and a reduced risk of type 2 diabetes, Parkinson’s and Alzheimer’s diseases, and numerous other illnesses.

Fitness & Physical Exercises

If you want to lose weight, maintain weight loss, or meet specific fitness goals, you may need to exercise more regular exercise helps control weight, maintain healthy bones, muscles, and joints, and reduces your risk of high blood pressure, heart disease, and diabetes.

Do some cardio

Doing aerobic exercise, also called cardio, is one of the best things you can do for your mental and physical health.

It’s particularly effective at reducing belly fat, the harmful type of fat that builds up around your organs. Reduced belly fat should lead to major improvements in metabolic health.

Lift heavy things

Lifting weights is one of the best things you can do to strengthen your muscles and improve your body composition.

It also leads to massive improvements in metabolic health, including improved insulin sensitivity.

The best approach is to lift weights, but doing bodyweight exercises can be just as effective.

General

Drink water, especially before meals

Drinking enough water can have numerous benefits. Getting the proper amount of water is extremely important as every cell, tissue, and organ in our bodies needs water. Staying hydrated helps you lose weight.

The optimal time to drink it is before meals. One study showed that downing 2.1 cups (500 ml) of water 30 minutes before each meal increased weight loss by 44%.

Take care of your relationships. Social relationships are incredibly important not only for your mental well-being but also for your physical health.

Studies show that people who have close friends and family are healthier and live much

longer than those who do not.

Sleep well

Avoid bright lights before sleep: When you’re exposed to bright lights in the evening, it may disrupt your production of the sleep hormone melatonin.

One strategy is to use a pair of amber-tinted glasses that block blue light from entering your eyes in the evening.

This allows melatonin to be produced as if it were completely dark, helping you sleep better.

Don’t do & avoid

Don’t eat a lot of refined carbs

Not all carbs are created equal. Refined carbs have been highly processed to remove their fiber. They’re relatively low in nutrients and can harm your health when eaten in excess.

Saturated fat

Saturated fat has been controversial.

While it’s true that saturated fat raises cholesterol levels, it also raises HDL (good) cholesterol and shrinks your LDL (bad) particles, which is linked to a lower risk of heart disease.

New studies in hundreds of thousands of people have questioned the association between saturated fat intake and heart disease.

Don’t drink sugar calories

Sugary drinks are among the most fattening items you can put into your body.

This is because your brain doesn’t measure calories from liquid sugar the same way it does for solid food.

Therefore, when you drink soda, you end up eating more total calories.

Sugary drinks are strongly associated with obesity, type 2 diabetes, heart disease, and many other health problems.

Avoid processed junk food (eat real food instead)

Processed junk food is incredibly unhealthy.

These foods have been engineered to trigger your pleasure centers, so they trick your brain into overeating — even promoting food addiction in some people.

They’re usually low in fiber, protein, and micronutrients but high in unhealthy ingredients like added sugar and refined grains. Thus, they provide mostly empty calories.

Source & Credits:

https://www.healthline.com/nutrition/healthy-eating-for-beginners

https://praktikotips.me/healthy-habits/