those simple habits that work wonders

THE ESSENTIAL

  • Poor nutrition and lack of exercise are the main health risks worldwide.

If you want to be healthier, here are some simple tips and good habits to adopt for a healthier lifestyle and staying in shape for the long term.

Physical activity

Unsurprisingly, the key to maintaining a healthy body weight is the World Health Organization, which advocates moderate to high-intensity physical activity. “Walking, cycling, wheeling, sports in general, active relaxation and play are all common ways to engage in physical activity that can be enjoyed by all, regardless of one’s level.” Start slowly if you are horrified by the word sport, take advantage of the good weather to practice in nature and feel free to motivate yourself to several if you are struggling. One word: avoid sedentary lifestyle that has negative effects on health.

The good things about physical activity are many: „Beyond the number of calories expended, the physiological effects of physical activity are the cause of a virtuous circle: it will maintain a large part of the muscle mass that causes the use of energy substrates. Indeed, the more physically active one is, the higher the heat dissipation – and includes rest. The practice also contributes to the regulation of blood sugar (blood sugar levels) and hormonal and energy metabolism “ explains Irène Margaritis, Deputy Director of Risk Assessment and Head of Food, Animal Health and Vegetation at the Anses Risk Assessment Directorate.

Stop dieting

On the food side, the physiological or psychological harms of diets that pose a real health risk have been known for decades. „One of the major and recurring consequences of deprivation and exclusion, regardless of diet, is, paradoxically, weight gain or even overweight. The more you diet, the more you gain weight. ” indicates the Anses.

It is therefore not a matter of depriving oneself but of adopting a varied and balanced healthy diet, first avoiding consuming (too much) sugars in beverages, in particular and in processed products: „Excess calories consumed in foods and beverages high in free sugars also contribute to unhealthy weight gain, which can lead to overweight or obesity. The latest evidence also shows that free sugars have an effect on blood pressure and serum lipids, and suggests that reducing the consumption of free sugars reduces the risk factors for cardiovascular disease. “ indicates the WHO.

Limiting sugar intake should be less than 10% of total energy intake and it is suggested to go even further and go below 5% of total energy intake to increase health benefits. A good way to avoid harmful added sugars is to cook yourself, not to eat industrial foods and beverages.

Prefer unsaturated fats

In summary, a healthy diet consists of at least 400 g (5 servings) of fruits and vegetables a day, legumes (for example, lentils and peas), nuts, and whole grains. for example, unprocessed corn, millet, oats, wheat and brown rice), which are high in fiber, allow us to feel full and ensure the good health of our intestinal bacteria and our transit. Less than 30% of the total energy intake must come from fat.

Unsaturated fats (found in fish, avocado and nuts, as well as in sunflower, soybean, rapeseed and olive oils) should be preferred to saturated fats (found in fatty meat, butter, palm and coconut oil, cream, cheese, clarified butter and lard) and trans fatty acids from ruminants such as cows. „Industrial trans fatty acids found in baked and fried foods as well as in snacks and pre-packaged foods, such as frozen pizzas, pies, cookies, biscuits, waffles or Cooking oils and spreads cannot be part of a healthy diet and should be excluded. “ indicates the WHO.

We should not avoid proteins that bring a feeling of satiety and contribute to muscle health but by focusing on vegetable proteins (found mostly in super seaweed: spirulina, soy, hemp, squash seeds , peanuts, nuts, legumes) or lean meats such as poultry.

Mindfulness meditation

And as one may tend to eat without being hungry, because one is bored or because one is stressed or tired, practicing a mindfulness meditation activity will not make the pounds fly but can help to lose weight. stay in the present moment, be more aware of certain eating behaviors and thus move away from it to feel good in your body and in your head.

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