The Nation's Health + [vegetables]

10 Healthy Lifestyle Choices (Healthy Lifestyle Choices Worksheet)

10 Healthy Lifestyle Choices. Should be ready to hit the beach? Having a class reunion or event is that you have a great body? I guarantee if you are 10 rules, you are on the road!

We all want to lose weight and look great, but is easier than you think. Most of us have busy lives, which in turn helps to develop a plan to follow. In fact, weight loss easy. Suppose you have 20 pounds to lose. Now, most of us want to drop 20 pounds a month or two, or so we thought. It is not realistic or healthy.

There is a better way, and 10-step plan can help you lose 20 pounds a year, without even thinking about it, but it means eating healthy, getting some moderate exercise, and do other healthy things, let's face it, all people should do, not just those of us with less than perfect abs

So, here goes. 10 steps to a healthy lifestyle:

Step one: Eat more calories you need for good health, but not excessive.

In fact, if you starve yourself, you are ready to gain weight. That's because your body can not follow that for a long time (unless you are anorexic, it's a subject for another article), and if you're hungry, you will eventually need to eat. And when you eat, you will be very hungry and tend to the party. It also slows down your metabolism because your body thinks you're hungry. This is a natural survival mechanism and guess what? That is, when you get a meal, your body can not burn calories very quickly, because you lower your metabolism. So, you need to eat enough calories to support yourself and keep that metabolism. You also need to eat regularly, so you will not be hungry. Women must choose for about 1500 calories per day, men about 2000 calories per day to lose weight and keep it off.

Step two: Eat breakfast.

Maybe it's something you think you can not do. Can a bowl of oatmeal in the morning is not your thing, but it may take some time out of your stomach that you are doing. If breakfast is not the case and you miss because you can not face food in the morning, making it easy on yourself by making your own juice with some protein powder, is also the entry of the protein, so you can drink instead of eating breakfast. If it's that breakfast food is not your thing, not something to something else, not the way out the door. Waste stir quickly heated in a microwave? There is no problem. How about some beans on some wheat bread? The point is, some good food in your stomach within a few hours to get out of bed, and fired at least 300 calories burned slowly. This will keep your blood sugar level of violations in the future, which will cause you to overeat.

Step three: Eat foods that most of the previous day.

This is not just an old myth that you do not need to make the most of your food after sunset. Breakfast should be medium to large, depending on how much food you can handle when you first wake up. Lunch should be the same and of course you can put some snacks along the way, too. At 5:00, however, you have a bag and dinner is pretty simple. A snack around eight, okay, to be healthy. You do not need to eat in about two hours to go to bed. This allows you to gain weight and also makes it difficult to sleep because your body is busy digesting and can heartburn and other digestive problems. So choose the most calories you before 5:00 to get, and the day winds down slowly.

Step Four: Focus on whole grains, fruits and vegetables, beans and nuts.

Of course, some meat on a regular basis as well as good, but the bulk of your calories should come from fruits and vegetables, whole grains and nuts and beans. Apart from a modest amount of meat and milk, and a small amount of healthy oils, like olive oil. Refined carbohydrates and sugar candy and processed, like white flour should be taken only occasionally, if at all as a gift. By focusing on nutritional foods such as grains, fruits and vegetables low in calories, you either directly themselves to reduce calories without even trying, and you your blood sugar, which means you do not arrive hungry when you will jump with the standard American diet .

Step five: Cut slowly.

If you should lose weight, focus on losing it slowly. Yes, we hear about the progress of the rapid weight loss diet is a popular program so much, and often so that they can help you lose weight quickly. It is unlikely that the weight of the diet continues to focus instead on realistic revenue or eating. It is not realistic or healthy to expect you to keep this weight off long term. Therefore, it is good for your health and to both obtain and maintain a sensible weight, slowly.Opt loss to 1-2 pounds a week on an even keel. If you do, you can be from 100 kg per year. Also keep in mind that if you exercise at the same time (good), you can get some plateau on the scale if you have a muscle while losing body fat. Therefore, there may be some times when you see the weight gain, no loss. But what actually happens is that you switch to fat to muscle, and this is what you want. Slow and steady wins the race.

Step Six: Focus on complex carbohydrates

This harkens back to the fourth step, but the only place, with a focus on complex carbohydrates as most all the food that will help keep you full and keep your blood sugar stable, too.

Step seven: Go light on the soda, high-sugar drinks, and alcoholic beverages.

All of these drinks contain high amounts of sugar and calories. One of the main reasons why people gain weight because they are so many of their calories and do not realize how much they take a "drink". So drink water as your main beverage, watch the caffeine (which can get you hungry when you're not careful), and preferences beverages like soda, high sugar drinks and avoid alcohol, except for occasionally.

Step eight: Eat something every four hours.

Instead, you "three boxes a day, you may find useful to divide your calories from a variety of snacks and foods not only helps you feel full,. So you avoid binging on something close at hand, but it also causes your metabolism, as well . A good way to manage to eat three meals and two snacks a day on average.

Step Nine: Make sure you eat "real".

Of course, protein shakes and bars for healthy food in an emergency if you know what you're looking for, but most of your food intake should come from solid food does not shake or bar. Solid foods with fiber and mass that helps you feel full longer, and give you a "mouth" satisfaction you need when you need someone who really "eat" the food you will be satisfied.

Step ten: Making fast food and high fat foods occasionally handles ONLY.

Yes, I know, stop the daily McDonald has become the norm, but sometimes it treats its own, instead of once a month. Focus on creating your own healthy diet "fast" of wheat, fruits, vegetables, nuts and beans, lean meat, low fat or fat-free milk. Your body will thank you, and incidentally, your wallet might be too.