The 10 Most Important Tips for Maintaining a Healthy Lifestyle
No matter how hard we try, it can be difficult to stick to our New Year’s resolutions. With so many different diet and exercise plans out there, it can be hard to know which one will work best for you, and even harder to make sure you actually follow through with the plan. To make sure that you’re taking your health into your own hands, here are 10 tips for maintaining a healthy lifestyle at any time of year.
1. Increase your protein intake
Protein intake is important when trying to maintain or lose weight, especially when combined with exercise. During exercise, your body uses protein as an energy source and during rest, it helps build and repair muscle tissue. You can get plenty of protein from foods like eggs, dairy products, lean meats and poultry without adding too many calories to your diet. Adding one-half cup of cottage cheese or four ounces of plain Greek yogurt to your breakfast each day can give you almost 25 grams of protein -- that's around half of what most women need daily (and men under 60 years old). And eating grilled chicken instead of fried chicken at lunch will cut calories by about 150 and add 16 grams of protein to your meal.
2. Eat 5 servings of fruit and vegetables per day
If you want to eat healthy, your body needs nutrients—and lots of them. Eat five servings of fruit and vegetables every day to ensure that you’re getting what you need. But also have enough calcium, too; otherwise, your bones might become brittle and prone to fractures. The best sources of calcium are milk products, leafy greens like spinach and kale, broccoli, tuna (with bones), sardines with bones and tofu.
3. Drink lots of water
Drinking lots of water is one of the easiest ways to maintain a healthy body. Whether you’re trying to lose weight or not, it’s important to stay hydrated. Dehydration can cause headaches, dry skin and dizziness, among other symptoms—all of which aren’t very conducive to maintaining a healthy lifestyle. By drinking plenty of water daily, you reduce your risk of these effects.
4. Track your weight loss
If you’re trying to lose weight, you should be checking your BMI regularly. Your body mass index is an estimate of body fat based on height and weight that applies to adult men and women. A normal BMI ranges from 18.5 to 24.9 kg/m2 (or from about 25 to 28). If your BMI falls into the overweight category, that’s not necessarily bad news.
5. Get Enough Sleep
How much sleep do you get each night? If it’s less than seven hours, you could be sabotaging your health. Many studies have shown that insufficient sleep can lead to weight gain, diabetes, and cardiovascular disease. So make sure you get enough shuteye—seven hours is generally considered the magic number when it comes to sleep time.
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6. Set goals you can achieve regularly
Making small lifestyle changes one at a time is far more effective than trying to overhaul your diet or fitness routine in an attempt to make drastic changes all at once. Don’t set your goals too high if you’re just getting started—set small goals and reward yourself when you achieve them. Gradually make larger lifestyle changes once you get into a groove.
7. Exercise For Health, Not For Weight Loss
When you start an exercise program, it’s important to understand that weight loss is not necessarily your primary goal. You may think, Of course I want to lose weight! But if you keep on exercising even when you’re injured or sick, then you run a real risk of worsening your health. In order to maintain an effective exercise regimen that improves your health, don’t focus on how much you weigh.
8. Cut Out Processed Foods
Choose foods that are less processed, and more natural whenever possible. Processed foods contain hidden sugars and unhealthy fats. By eliminating these from your diet, you’ll feel better both physically and mentally. You’ll also notice an immediate weight loss due to increased satiety from healthier eating habits. This one habit can change your life in many ways – not just on a physical level!
9. Try New Exercises Regularly
Staying active is crucial to your health. Don’t be afraid to explore new forms of physical activity – you never know, you might find an exercise that you love. Mixing things up is not only good for your body, but it’s also great for keeping your brain healthy and improving mood.
10. Use Time Wisely
Getting enough sleep and time to exercise can be challenging. But if you don’t give yourself time for these two important things, your health will suffer. If you’re not exercising, try taking twenty minutes every day to go on a short walk. And turn off your phone or other distracting devices an hour before bedtime so you can relax more fully.