If you want to have a healthy and function body, then first thing that you need to take in considuration is your nutrition. You can work out as much as you want, but if you don`t change your nutrition habbits you won`t see any change. That is why it is so important to change your nutrtrition habbits when you are trying to get more healthyer. Because your health should be in the first place. And the way you can achive this is by eating healthy. In this article, we will give you top 15 health and nutrition tips. So let`s start.
1.Don`t drink drinks with a lot of sugar
This should be evident, but many people don`t take it very seriously. Sugary drinks are one of the main problems in our modern society. They are full of sugar that can cause serious problems to our bodies, and it will allow us to gain a lot of weight in a very short period of time.
- You should eat nuts
Nuts are high in fat, but they are amazingly nutritious and healthy for your body. They are full of magnesium, vitamin E, fibers and many other nutrients. They can also help you to lose weight and help you to fight type2 diabetes and heart diseases.
3.Don`t be afraid of the coffee
You can hear from many people that coffee is bad for you. But the truth couldn`t be any more different, coffee is very healthy. It is full of antioxidants, also, some studies have shown that coffee drinkers live longer than other people. Coffee also reduces the risk of type 2 diabetes, Parkinson disease, Alzheimer’s and many other.
4.Eat Fatty Fish
We all know that fish is very healthy. It is especially true for fatty fish, fishes like salmon, which is loaded with omega-3 fatty acids and various other nutrients. Some studies have shown that people who eat a lot of fish have a lower risk of all sorts of diseases, including depression, dementia, and heart diseases.
- Sleep enough
Sleep is very important for normal function of our bodies. Sleep is probably more important than nutrition and exercise combined. If you don`t get the enough sleep your body will suffer tremendously. So be sure that you are getting enough sleep.
- Use probiotics and fiber
Probiotics and fiber are very healthy for your bowels. Probiotics will give your body all the good bacteria that you might have missed and helped your bowels to function properly. Same goes with the fibers, they will help your gut to function properly.
7.Drink water before every meal
Drinking a lot of water has many benefits for your body. One of the most important factors is that it can boost calories that you burn daily. If you drink water 30 minutes before a meal, it will weaken your appetite, which, in the end, will result in less food inside your stomach. Some studies has shown that drinking half a liter of water 30 minutes before each meal, can increase weight loss by 44%
- Don`t burn or overcook your meat
When you are preparing the meal, the first thing that should be on your mind is that you should not overcook or burn your food, especially meat. Because if you overcook or burn the meat, this can lead to the formation of very harmful compounds that are connected to the risk of cancer. So when you are preparing the meat at home just be sure that you didn`t overcook it.
9.Take Vitamin D3 if you don`t get enough Sun during the day
In the past, most of the people got their dose of vitamin D for the Sun itself. But in this modern times, many of us don`t get enough sunlight daily, which, in the end, leads to a deficiency of the vitamin D. This vitamin has many benefits for your body, some of them are: increased strength, improved bone health, reduced symptoms of depression and lower risk of cancer. And it can also help you to live longer.
- Eat a lot of vegetables and fruits
Pretty much every person knows that fruits and vegetables are very healthy for you. They are full of vitamins, prebiotic fiber, vitamins, minerals and all sorts of antioxidants. Studies have shown that people who eat a lot of fruits and vegetables will live longer and they also have a lower risk of developing the type 2 diabetes, obesity, and all other diseases.
- Be sure that you are eating enough protein
Protein is very important for our bodies. Protein helps you to lose the weight, it is building a block of our bodies. High protein intake can boost you metabolism significantly and it will make you feel full, which, in the end, makes you it fewer calories.
- Move around
If you want to have a healthy body, then move around. Aerobic exercise is one of the best things that you can for your physical and mental health. It is particularly effective at reducing belly fat. It will also help you become more fit in the long run.
13.Lift heavy weight
Lifting heavy weight is the best thing you can do to strengthen your body and improve your whole body composition. It can also lead to big improvement of your metabolic health and improved insulin sensitivity. So you should definitely visit the gym and star lifting heavy weights.
- Track your food intake
This is the only way that you will know how much calories you are eating daily. It will help you stay on track and lose all of your excess fat. This will also help you to know how many grams of protein you are taking, how much grams of fat and carbohydrates you are eating daily.
- You should never go on a „Diet“
When people say that they are on the diet, that means that they will eat healthy food for a short period of time. This is a very bad approach to the weight loss. The thing you should do is to change your diet for good, not for only a few weeks. Only that way you will see the positive results in the long run.