How to stay healthy

Many people think it's hard to stay healthy and have to keep dieting and spend a lot of time exercising. But in fact, it's not! By simply adjusting your habits and setting some small goals, you can live a healthier and happier life. Start by developing healthy eating, relaxation, exercise and sleep habits every day, and soon you will find the healthy life you have always dreamed of taking shape!

1. Drink plenty of water.

Adults should drink 2-3 liters of water a day, children should drink 1-2 liters of water,beverages such as coffee and tea are not included. Water helps the body maintain proper body temperature and flush out toxins.

Water also helps to cleanse the skin, allow the kidneys to function properly, control appetite, and keep you energized.

Drinking plenty of water can also prevent you from drinking unhealthy beverages, such as high-calorie sodas and juices. These unhealthy beverages contain only a lot of calories, and no nutrients for the body to absorb, and they will not quench their thirst.

Drinking hot water and hot tea can improve digestion. Hot water also helps the body detoxify naturally. Make sure the water temperature is within the range you can tolerate without burning yourself.

Tip: If you don't like the taste of plain water, you can add a little lemon juice, lime juice ,or 100% pure juice. You can also drink sparkling water mixed with fruit juice to make your brain think you're drinking soda.

2. Eat breakfast.

A healthy, light breakfast can bring many benefits to the body. A breakfast consisting of lean protein and whole grains will keep you full and keep you from bingeing at lunch. Research shows that people who skip breakfast actually eat more. So if you want to control your appetite, you can't skip breakfast.

Instead of having two chocolate doughnuts and a cup of coffee with a lot of creams for breakfast, choose eggs, fruit, and drinks like skim milk, fresh orange juice, or tea. The healthier and satiating your breakfast, the more energized you will be throughout the day.

3. Eat healthy at every meal.

As long as vegetables and fruit make up half the plate, you're doing it right. Incorporate lean protein, low-fat dairy, and whole grains into your diet. Once you develop a steady diet, your body will feel more comfortable. There may be a period when your body wonders where all the sugary foods have gone, especially when you want to eat sugar, but once you get through this difficult time, you'll feel better than ever.

Not all fats are bad for the body. Fish such as salmon, tuna, avocados, nuts, and olive oil all contain good fats and are an important part of a balanced diet.

Try to keep eating at a set time, but don't eat non-stop throughout the day.

4. Eat at the right time.

Dinner must be healthy and easy to digest, preferably between 5 pm and 8 pm. It is best not to eat snacks in the middle of the night, they only have useless calories and can interfere with sleep. If you need something to eat in the middle of the night, choose unsalted nuts, seeds, vegetables, and fruits.

If eating at night keeps you awake, try not to eat 3-4 hours before bedtime.

Eating the right snack will not harm your body. In fact, eating consistently throughout the day can keep you from feeling hungry and eating things you shouldn't. There is no problem with eating some dim sum in moderation.

5. Consider going meat-free at least a few days a week.

Going vegetarian can effectively reduce calorie intake and get a lot of vitamins and minerals. A vegetarian diet can also improve cardiovascular health. If you don't want to be completely vegetarian, eating less meat can also improve your health. Go vegetarian a few days a week and replace red meat with chicken, turkey, and fish.

When vegetarian, choose non-starchy vegetables instead of grains like pasta and rice. If you want to eat grains, choose whole grains. Include protein at every meal, such as eggs, low-fat dairy, beans, legumes, nuts, seeds, tofu, or other meat substitutes.

For example, have scrambled egg whites and tomato-spinach whole-wheat crepes for breakfast, black bean soup and a small side salad for lunch, whey yogurt for dessert, and vegetable lasagna for dinner.

You can easily get a lot of fiber without eating meat. Studies show fiber lowers cholesterol, controls blood sugar, and improves gut health so you don't overeat. The recommended daily intake of fiber is 30 grams for men and 21 grams for women. After age 50, men should consume 38 grams of fiber per day and women 25 grams. Good sources of fiber include fruits and vegetables (with their skins on), whole grains, and legumes.

6. Reduce the intake of simple sugars.

While carbohydrates are an important part of the diet, simple sugars are bad for your health. Simple sugars are quickly digested and utilized by the body, and energy (blood sugar) spikes and then plummets, making you feel hungry faster. Simple sugars other than fruit are high in calories and have little nutrition. It's best to avoid sweets and added sugars, but it's okay to eat them in moderation.

The sugars in fruits are basically simple sugars, but they are also rich in vitamins and nutrients, so they are still an important part of a healthy diet. Eat as much as possible with the skin on.

7. Check food labels to choose the healthiest foods.

There are reasons to recommend eating less processed foods, but you can make smart choices. For example, frozen broccoli is better than boxed macaroni and cheese. In short, try not to eat processed foods. If you have to eat it, you must also check the label for harmful additives such as salt, sugar, and fat.

Foods on the shelves often see added sodium, trans fat, and saturated fat in the ingredient list. When you see these ingredients on the label, especially if they're not in significant amounts, it's best not to buy them. These foods have no nutritional value, and you can find healthier options.

Foods that claim to be trans-fat-free are not necessarily trans-fat-free, because, by regulation, trace amounts of trans fat can be left out. If you see hydrogenated vegetable oils on the ingredient list, you know there are hidden trans fats here.

8. Ask your doctor if you can incorporate supplements into your diet. Taking supplements can ensure that your body is getting all the nutrients and vitamins it needs. Take it after meals for better absorption. You can take a multivitamin a day, or just supplement the nutrients your body is lacking, such as calcium, vitamin D, or vitamin B12.

Do not take supplements without authorization, and always consult your doctor first, especially if you are taking medication.

Supplements are not a substitute for a healthy diet.

9. Control calories and improve stamina with intermittent fasting.

Intermittent fasting means fasting for 12-16 hours straight. You can do this every day or a few days a week. Intermittent fasting encourages the body to burn fat for energy, improves physical endurance, and also helps control caloric intake.

For example, you can have breakfast at 6 am, stop eating after that, and have dinner at 6:30 pm.

Another way is to eat normally on Sundy, Tuesday, Thursday, and Saturday, but fast on Monday, Wednesday, and Friday.

This method is not suitable for everyone, especially those with diabetes or low blood sugar. Always consult your doctor before starting a new diet plan