| Tips for healthy life-style |
| 1. Stop smoking right away and avoid alcohol. Researches shows that smoking risks life and causes diseases. Alcohol destroys the liver in the long run and contains empty-calories. 2. Avoid sugar,sweets and Junk food. Brown sugar is no diffrent than the white one. It contains only "Empty calories" which would not supply energy in the long run and instead might lead to obesity and diabetes. Junk food contains a large amounth of toxins, sodium saturated fat and sugar. 3. Eat a large variety of food. Whole grains, (Carbohydate), vegetables, fruits, low fat diary and soy products, Poultry, nuts, bean, Fish and low fat meat if you're not vegetarian (Protein) and a little amounth of oil. Use it all wisely. Don't stick to the same foods all the time. 4. Do you feel sometimes energy-less? It might be a result of sleepless nights, stress and tension. what you need is probably your beauty sleep. According to most of the doctors, 7-8 sleeping hours is the minimum the human body need to re-arrange the energy reserves. 5. Do not skip meals. Many people beleive that this way they could reduce calories and lose weight but the opposite is true- those who skip overeat next meal. 6. Don't go on crash-diets. As soon as you'd return to your old habits you'd gain more weight than you lost. What goes fast gets back fast.try not to lose more than 500 grams every week. 7. Eat high-fiber food and high calcium. Fibers make feel "full" and helps the diet and calcium is neccesary in order to ovoid Osteophorosis. 8. Pay attention to what you eat- don't do other activities at the same time like watching TV, reading books and listen to your body's signals. 9. Do not put to much pressure on yourself. Diet is not only for a certain event but for your whole life. If you "sinned" once, go on in your regular diet. It's not the end of the world and no one gained weight for eating once a while something rich in calories. 10.Consult your doctor and check if you're allergic to certain foods. 20% of the population are alergic to Lactose (Milk sugar) and many more are allergic to other things. Also consider taking vitamin-pills if you're vegetarian/vegan. |
| Nutrition and fitness |
 |
| More general tips for happier life |
 |
| 11. Choose your favourite activities and stick to them. The variety is very wide including: Walking, running, swimming, cycling, kick-boxing, basketball etc... Not only would it burn fat but also streghten your body and make you feel good. 12. Aerobic activity is fair. however, adding Power workouts would be even perfect. Your muscles would grow and burn more calories in resting. 13. Don't forget to warm up for about 5-15 minutes before the activity and at the end cool down and strech in order to prevent Doms. 14. Divide your training programme to diffrent parts of the body, consulting your trainer. Don't work too hard on the same muscles group within less than 48 hours. 15. Try to use the car as less as possible. Walk to work if you can, for example. Climb the stairs instead of using the elevator, take the dog out, carry the shopping bags, anything you may do manually. |