1.Eat regularly, control the portion size
Eating a variety of foods, regularly, and in the right amounts is the best formula for a healthy diet.
Skipping meals, especially breakfast, can lead to out-of-control hunger, often resulting in helpless overeating. Snacking between meals can help control hunger, but snacking should not replace proper meals. For snacks, we could choose yoghurt, a handful of fresh or dried fruits or vegetables (like carrot sticks), unsalted nuts, or perhaps some bread with cheese.
Paying attention to portion size will help us not to consume too much calories, and will allow us to eat all the foods we enjoy, without having to eliminate any.
2.Cut down on sodium
Later, salt shaker. It might make everything taste better, but having too much in your diet isn't going to do your healthy any good. According to the Cleveland Clinic, excess sodium—the recommended daily amount is only 2,300 mg or 1 teaspoon, by the way—can make your heart work harder, increasing your blood pressure. But cutting back will help keep your body working properly and help you stay at a healthy weight.
3.Drink plenty of water
Drinking plenty of water can help you lose weight. This is because water can increase satiety and boost your metabolic rate. Some evidence suggests that increasing water intake can promote weight loss by slightly increasing your metabolism, which can increase the number of calories you burn on a daily basis.
Many studies have shown that drinking water may benefit weight loss, weight maintenance and even slightly increase the number of calories you burn daily.
4.Don’t smoke or use tobacco.
Smoking and tobacco use are harmful habits. They can cause heart disease and mouth, throat, or lung cancer. They also are leading factors of emphysema and chronic obstructive pulmonary disease (COPD). The sooner you quit, the better.
5.Protect your skin
Too much sun is also bad for your skin cells because the UV rays actually damage or even kill the skin cells. Even a mild sunburn can destroy the top layer of skin, which is bad for healthy living. Your skin is the body's first layer of defense, and you need to protect it.
Ultraviolet A (UVA) radiation can pass through glass. Research suggests that it may cause premature aging and wrinkling of the skin.It also play a role in causing basal cell carcinoma, squamous cell carcinoma, and melanoma
Ultraviolet B (UVB) does not pass through car windows or other types of glass. UVB radiation is more closely linked with the development of skin cancer and melanoma
Choose a broad-spectrum sunscreen that protects against both UVA and UVB radiation. Make sure it is water resistant and has a sun protection factor (SPF) of 30 or higher. Other types of sunscreen may help prevent sunburn, but they will not protect against skin cancer.
Use a lip balm or lipstick that contains sunscreen with an SPF of at least 30.
6.Maintain a healthy body weight
The right weight for each us depends on factors like our gender, height, age, and genes. Being affected by obesity and overweight increases the risks of a wide range of diseases, including diabetes, heart diseases, and cancer.
Excess body fat comes from eating more than we need. The extra calories can come from any caloric nutrient - protein, fat, carbohydrate, or alcohol, but fat is the most concentrated source of energy. Physical activity helps us spend the energy, and makes us feel good. The message is reasonably simple: if we are gaining weight, we need to eat less and be more active!
7.Eat lots of fruit and vegetable
It's recommended that you eat at least 5 portions of a variety of fruit and veg every day. They can be fresh, frozen, canned, dried or juiced.
Getting your 5 A Day is easier than it sounds. Why not chop a banana over your breakfast cereal, or swap your usual mid-morning snack for a piece of fresh fruit?
A portion of fresh, canned or frozen fruit and vegetables is 80g. A portion of dried fruit (which should be kept to mealtimes) is 30g.
A 150ml glass of fruit juice, vegetable juice or smoothie also counts as 1 portion, but limit the amount you have to no more than 1 glass a day as these drinks are sugary and can damage your teeth.
8.Eat more fish, including a portion of oily fish
Fish is a good source of protein and contains many vitamins and minerals.
Aim to eat at least 2 portions of fish a week, including at least 1 portion of oily fish.
Oily fish are high in omega-3 fats, which may help prevent heart disease.
Oily fish include: salmon,trout, herring, sardines, pilchards, mackerel etc
9.Cut down on saturated fat and sugar
You need some fat in your diet, but it's important to pay attention to the amount and type of fat you're eating.
There are 2 main types of fat: saturated and unsaturated. Too much saturated fat can increase the amount of cholesterol in the blood, which increases your risk of developing heart disease.
On average, men should have no more than 30g of saturated fat a day. On average, women should have no more than 20g of saturated fat a day.
You've probably heard countless times how exercise is "good for you." But did you know that it can help you feel good too? Getting the right amount of exercise can rev up your energy levels and even help improve your mood.
Experts recommend that teens get 60 minutes or more of moderate to vigorous physical activity each day.
Exercising causes the body to make chemicals that can help a person feel good. Exercise can help people sleep better. It can also help some people who have mild depression and low self-esteem. Plus, exercise can give people a real sense of accomplishment and pride at having achieved a goal — like beating an old time in the 100-meter dash.
11.INCREASE THE ANTI-AGEING ANTIOXIDANTS
The entire process of ageing, from your first wrinkle to worsening eyesight, depends on oxidation. Put simply, we make energy by combusting carbohydrate with oxygen. The net result is our own exhaust fumes called oxidants. This is the stuff that rusts metal and, ultimately, rusts us.
Bruce Ames, professor of biochemistry and molecular biology at the University of California, and one of the world’s leading experts on anti-ageing, was among the first scientists to propose that an optimal intake of antioxidant nutrients is the key to living a long and healthy life.
12.Get enough sleep
The importance of getting enough quality sleep cannot be overstated.
Poor sleep can drive insulin resistance, disrupt your appetite hormones, and reduce your physical and mental performance.
What's more, poor sleep is one of the strongest individual risk factors for weight gain and obesity. One study linked insufficient sleep to an 89% and 55% increased risk of obesity in children and adults, respectively.
13.BALANCE YOUR BLOOD SUGAR
When your blood sugar is low, you feel tired and hungry. If you refuel with fast-energy-releasing high-GL (glycaemic load) carbohydrates (sweet or refined foods), you cause your blood sugar to rise rapidly. Your body doesn’t need so much sugar, so it dumps the excess into storage as fat. Your blood sugar level lowers again, and you crave something sweet, or a pick-me-up such as a caffeinated drink. This is how you enter the vicious cycle of yo-yoing blood sugar that leads to weight gain.
To balance your blood sugar, eat fewer fast-release foods (sweets, cakes and biscuits) and more slow-release foods (fresh fruit and vegetables, wholegrain carbohydrates). You also need to graze rather than gorge. Eat breakfast, lunch and supper – and introduce mid-morning and mid-afternoon snacks. This provides your body with an even supply of fuel.
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