Do you want to live healthy and get fitter? You can do it! With a firm will and our tips you will achieve your goal.
Here’s how it works: Take two or three tips from the list that you are constantly following – as a small milestone, so to speak. As soon as you have firmly integrated the tips into your everyday life, you can make a new tip until your final goal is reached. Don’t forget: Have fun with it. Here we go!
LIVING HEALTHY: THE TOP 10 TIPS
Our brains react promptly to everyday stress: It releases more of the stress hormone cortisol. It keeps us awake and active, even though we are exhausted and tired, weakens the immune system and affects our metabolism. What to do?
A trip to the sea, hiking in nature, autogenic training, progressive muscle relaxation, meditation or yoga exercises can help as a first relaxation measure. In the long run, you should try to eliminate your biggest stress factors.
11. Regular health check-ups
We can do a lot to stay healthy and fit for a long time. Regular health check-ups at the doctor are part of this. They provide information about the health of our cardiovascular system and our kidneys. The doctor also checks whether you have diabetes. Depending on their age, these basic examinations can be coupled with cancer screening examinations. From the age of 35, the health insurance company usually assumes the costs of such a basic check-up every two years.
12. Find out what you love!
It is difficult to live a healthy lifestyle if you do not know what is filling you. Therefore find out! It can be a new fitness program or something creative. There are no limits, only one consequence: if you do what you love, you are in your element, feel comfortable and happy.
13. Never give up!
With the promise to yourself never to give up, you will achieve everything you have set out to do. A little exercise: Sit or lie down at your favorite place in the apartment, in the park – wherever you feel comfortable. Close your eyes and relax. Imagine your future self, what you feel, what you look like, maybe where you are and what you do. This picture, this feeling – look at it closely and save it in you. Then come back to you, open your eyes, feel again. Every time you doubt, maybe even want to give up on the way to your goal, remember the picture and the feeling of it. And it goes on!
You are what you eat!
14. Eat natural foods
Canned soup, fast food or packaged goods – all of these foods should get out of your pantry. They are treated industrially, often with chemical substances. Rather choose fresh products that deliver pure energy and valuable nutrients. Because you are what you eat!
15. Living healthy is also possible without giving up
Stay away from exclusion diets! They only teach you waiver, which can lead to deficiency symptoms and diseases in the long term. Better: If necessary, aim for a change in diet and combine it with enough exercise and sleep – these are still the best prerequisites for a healthy life.
16. Did the day go without breakfast ?!
Your breakfast shouldn’t consist of just falling coffee. Take your time for a healthy breakfast. This boosts the metabolism and creates a good energy basis for the day.
17. How about milk?
Factory farming, poor feed quality due to the addition of hormones and antibiotics – there are many factors that influence the quality of milk. Alternatively, you can switch to almond or soy milk, depending on your tolerance. Make sure that they contain calcium and are not mixed with sugar.
18. Drink less alcohol
Alcohol not only contains a lot of sugar, which can lead to diabetes if consumed in excess. The ethanol contained also affects our organs and can lead to long-term memory and speech loss, impotence, infertility, muscle cramps or even heart problems.
19. One meatless day a week
You don’t have to become a full-time flexitarian right away. They do without meat three or more days a week and generally only consume high quality organic meat. But at least on a weekday, you could give priority to whole grains, legumes, vegetables and fruits. This relaxes the stomach, provides valuable nutrients and gives us a clear conscience.
20. At the table for dinner
In front of the television or the computer, we usually do not notice what and how much we eat. We are so distracted that we quickly shovel tons of food into ourselves. In addition, we do not chew the food properly, so we do not digest it sufficiently. Better: sit and eat at the table in peace. Then we not only notice when we are full, but also make our stomach and intestines easier.
21. Vegan desserts – a clever compromise!
Who says you can’t be fit and still eat chocolate mousse? This vegan version is healthier and good for the slim line.
22. Proteins for a toned body
Proteins make our muscles efficient and take part in important, organic regeneration processes. It is all the more important that we supply healthy proteins to our body. Fortunately, there is a large selection: Not only meat and fish are good sources of protein, but also vegetarian foods such as Greek yogurt, cottage cheese, Swiss cheese, eggs, kidney beans, lentils, nuts, tofu, peas, wheat germ and quinoa.
23. Red meat is taboo
Eat Mediterranean and prefer to eat fresh fish instead of red meat – your heart and brain will thank you. At the same time, you prevent cancer and diabetes with a Mediterranean diet.
24. Three big meals or more small meals?
Even the nutrition experts argue about this question. The fact is: Regardless of whether three large or several small meals, regular and conscious eating is important for the body. This way the stomach and intestines can digest better and you do not eat beyond your satiety. Those who want to lose weight should pay particular attention to the energy balance. Means: Only if you supply the body with less energy than it needs, it will go to its energy reserves and you will lose weight.
25. Green tea for health
The tannins contained in green tea calm the gastrointestinal tract. It also regulates blood pressure and lowers the risk of cardiovascular diseases. At the same time, its high vitamin and mineral content and its secondary plant substances make it very valuable to us. These so-called flavonoids bind free radicals, protect against cancer and strengthen the immune system.
26. Ginger – healing sharpness
The sharp-tasting gingerol contained in the ginger plant has an anti-inflammatory effect, loosens mucus and relieves pain. Those suffering from travel sickness should chew a small piece of ginger. It helps against dizziness – usually the trigger for nausea. Ginger also helps with gastrointestinal upset or during the cold period with its antibacterial and disinfectant effect.
27. Eat carefully
Every time you go to the fridge, ask yourself: Is it bored or am I really hungry? If you just don’t know what to do with yourself, turn right back. Better read a book, listen to music, do something productive. A little workout at home can’t hurt either. You should only eat when you are hungry.
28. Sleep better on an empty stomach
It’s time for bed, but you can’t sleep? This could be because you ate something too late. Because then our digestion keeps us awake. Therefore, you should not eat anything at least two hours before bedtime – for a quiet and restful night.
29. Stay away from soft drinks!
Soft drinks only seem to quench our thirst. Due to the high amount of sugar, they have a rather dehydrating effect. The body usually cannot consume the excess sugar and stores it converted into fat as an energy reserve. Possible consequences: tooth decay, obesity and diabetes. Diet or light products are also not recommended. The synthetic sweetener aspartame contained in it is said to be responsible for side effects such as headaches, allergies, seizures and even cancer. The healthy alternative: mineral water with fruits – also tastes sweet and strengthens your immune system.
Get fit for life!
30. You are your top priority
You cannot achieve goals like “getting fit” or “losing weight” with powder, tablets or starvation. It all starts with your personal decision to make your health a priority. So make up your mind!
31. A date with yourself
Take your time and arrange a sport date with yourself. Of course you can keep your plans loose in your head, but we promise you: In that case the bastard will be stronger and offer you many excuses. So, pull out your pen, pull out your calendar and do sports!
32. Interval training is worthwhile
Freeletics, Crossfit, Tabata: Interval training is booming – and for good reason. “In all studies, circular or interval training beats endurance training in terms of fat burning, strength gain, afterburn effect and even endurance because you produce more muscle-building and fat-reducing hormones,” says sports scientist Dr. Till Sukopp. Good reasons to incorporate one or two intervals into your own workout.
33. Provide variety
Doing the same thing all the time is simply boring in the long run. Your muscles see it the same way. So challenge them! Change the type of training, be flexible in training duration and intensity. You will see, the muscles thank you for this change with more growth and performance.
34. Keep the goal in mind
There will always be times and excuses to skip training. The question is: how do you deal with it? The best remedy for training failures is discipline. However, this is determined by self-motivation. It is therefore worth checking the training regularly and adjusting it if necessary. There are many ways to stay motivated. It is important to always keep your own focus in focus.
35. In case of doubt, request support
If you have any doubts about achieving your goal on your own, ask your best friend or sister if they will go to training with you at least initially. Once you get started, the doubts will disappear in no time.