If you want to have more energy in the day, then it is important that you focus on your mind and your body. This is easier said than done, but by following the tips below, you can be sure to make the best decisions and with very little stress.
Eat a Huge Range of Foods
If you want to live a healthy lifestyle then you need to make sure that you eat 40 different nutrients on a regular basis. There isn’t a single food that can provide you with all of them, so variety is key. You need to make sure that you are making balanced food choices and that you are also putting in the effort to eat vegetables of different colours too. When you do this, you will easily boost your overall health and you will also feel better on a day to day basis. You don’t need to cut out unhealthy food in order to do this either. In fact, a high-fat lunch can easily be followed by a low-fat dinner. If you have eaten a lot of meat at dinner, then it may be a good idea for you to have fish the next day.
Half of the calories in your diet need to come from foods that are rich in carbs. This can include cereal, potatoes, pasta or even bread. It is so important that you include at least one form of carbs in every meal that you have. Wholegrain foods are ideal because they increase your fibre intake too, so make sure that you keep that in mind.
Saturated Fat and Unsaturated Fat
Fats are super important for your health and they can also help your body to function as well. If you have too much fat however then this can have a negative impact on your health and it can also really take its toll on your heart too. At the end of the day, different fats can have different impacts, and you need to understand them so that you can maintain a balanced diet. A good rule of thumb is to try and limit your consumption of saturated fat. You also need to avoid trans fat as well. Eating fish twice a week will work wonders for your health and it will also help you to keep your heart healthy. If you are cooking, try and steam, bake or boil rather than fry.
Fruit and Vegetables
Fruit and vegetables really are so important. You need to try and eat 5 servings every single day and you also need to have a glass of juice where possible with your meals. This will help you to meet the five a day goal and it will also make it easier for you to get the vitamins you need to maintain a healthy lifestyle.
Salt and Sugar
If you have a large amount of salt in your diet, then this can lead to cardiovascular disease and you may even find that your energy levels suffer as a result. If you want to try and lower your salt intake, then you need to choose products that have a low sodium content. You also need to try and substitute salt for spices, as this can give you flavour without you having to worry about it affecting the overall meal. Sugar may make a nice tasting treat but you have to take note that it is super high in energy. You can have sugar in your diet, but moderation is key. If you want to lower your sugar intake, then try and focus on having fruit to sweeten up your desserts instead.
Eat on a Regular Basis
Skipping meals can lead you to experiencing hunger that cannot be controlled. You may find that you are helplessly overeating and that you also grab way more snacks than you need. If you want to help yourself here, then you need to choose snacks that are good for you. This can include vegetables, unsalted nuts, fresh fruit and even yoghurt. Paying attention to portion size will also help you to consume less calories, and it will also help you to eat the foods that you want without having to cut out too much.
As an adult, you should always make sure that you drink at least 1.5 litres of water a day. If it’s really hot outside or if you are very physically active, then it is so important that you increase your intake to try and combat this. Water is always the best source in terms of hydration, but if you dislike the taste or want something with a bit more flavour then there is absolutely nothing wrong with you opting for sparkling water or even flavoured water. If you are opting for either of these options, then you need to make sure that you choose brands that have no added sugar. Alcohol should always be avoided where possible. If you are struggling with this then click here to find out more.
Maintain a Healthy Weight
The right weight for you will probably depend on your gender, your age and your height. If you are overweight, then this will put you at a much higher risk of developing certain diseases. This can include heart disease, diabetes and even cancer too. Excess body fat will usually come from eating more than you need, and with fat being the most concentrated source of energy, it’s safe to say that you need to do a good level of physical activity to work it off.
Physical activity is so important for people of all weights. It helps you to burn extra calories and it is also great for your heart too. It will help you to focus and it is great for your muscle mass too. You don’t have to be a top athlete to stay on the move either because sometimes 15 minutes of activity can be more than enough for you to start seeing results. If you are not very physically active, then walking is a fantastic way for you to boost your fitness. You might also want to add in activities such as yoga or even light gym classes too.