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 Almost all are connected to the spring of hope for renewal and rejuvenation. This is true, natural rhythms dictate the growth and flowering. Spring is best "works" metabolism, improve their health, cleanses the body. Get this spring new healthy habits that will ensure your health and wellbeing.
Major changes in the spring will begin today, if you begin to do:
1. Start the day with a protein breakfast
Remember the simple rule 30:30. His sermons fitness instructors and coaches of many celebrities. It reads as follows: in the morning should eat 30 grams of protein during the first 30 minutes after waking up. It is important for weight loss and morning energy. The explanation is simple: the morning meal sets for a certain type of metabolism throughout the day. And consuming protein you like programming the body to ensure that it does not require a fat and carbohydrate foods.
Include breakfast sausage turkey, hard-boiled eggs, boiled chicken.
2. Drink plenty of water
Leave the last soda, sugary fruit drinks and juices. It hurts the waist, and still the heart and teeth. If you get tired of just pure water, it is possible to replace the mineral (carbonated or non-carbonated) and citrus (with fresh juice of lemon, lime or grapefruit). These healthy options accelerate metabolism, eliminate toxins.
3. Engage 150-300 minutes per week
The duration and intensity of physical activity depends on your goals. If on the agenda the question of employment for the health, it is enough 20-minute walk or jog every day. Also make it a rule to break away from a regular desktop to increase calorie consumption and reduce the risk of certain diseases caused by physical inactivity.
If at stake decision to lower the weight, the normal load is not enough. Studies of the American Council on Exercise argue that significant weight loss occurs in those who engaged in fitness, at least 1 hour a day (5 times a week). And the results will be most evident if the load itself up to 90 minutes a day (five times a week).
These studies brought American and tips for those who want to reduce the risk of many diseases. For example, to reduce the risk of breast cancer, it is necessary to take from 45 to 50 minutes per day. A heart health should take into account that at least three times a week from 20 to 30 minutes of training should be intense cardio load.
4. Add vegetables to every food intake
Board of nutritionists and doctors "Eating more vegetables" does not mean that you have 24 hours a day to eat only salads. For the health of you enough to try to gradually introduce vegetables at each meal, which will get protein, fiber and other nutrients, not just fat.
Studies show that a diet in which lots of vegetables - healthier. Firstly, because vegetables are low-calorie foods. They maintain a healthy weight, which means that you do not threaten obesity, high blood pressure, heart disease and diabetes. The second reason: the vegetables are rich in vitamins, minerals and antioxidants. These are important elements of the immune system and maintain health. Third, the high fiber content in vegetables prevent bloating, reduces the risk of breast cancer, provides a feeling of fullness for a long time, and as a result you eat less.
As it can be in practice? Pretty hard to imagine celery and carrots for breakfast to dinner. There are some tips for each meal:
- Breakfast
Add spinach to smoothies or cabbage, you can add puree of spinach pancakes - get interesting colored pancakes. Broccoli and beans - may also be present at breakfast. Vegetarian sandwiches - a good substitute fat sausage.
- Snacks.
Young spinach can be added to any baked goods, even cupcakes. Cucumber, celery and carrot - is also a great alternative to candy bars. Instead of potato chips salt is better to make vegetable chips of beets and carrots - it is less caloric replacement.
- Lunch and dinner.
Garnish for grilled chicken and fish can be stewed cabbage or spinach instead of rice and pasta. The burgers, add grated carrots, broccoli or other vegetables. Pay attention to such a product as a vegetable noodles - a noodle zucchini or squash. The pizza must add the cauliflower.
- Dessert.
Zucchini and spinach fried - a great alternative to sweet pancakes. The cakes and pies can add carrot puree, and instead eat oatmeal shortbread.
5. Change your lifestyle
In the spring you have more energy and desire for change. It's time to make new habits and get away from boring lifestyle. After all, a happy state - is the key to health and youth.
Try to enroll in dance classes or yoga. Perhaps you pleasure for meeting with friends - then make more frequent communication with them. Alcohol and nicotine - dispose of them in your life. After a couple of months, the body will tell you during this "thank you".
6. Sleep more
Adequate sleep reduces stress, lowers the risk of many diseases and promotes weight loss, especially in the abdominal area. At least for a spring make a dream - one of the important activities every day. Turn off the TV and the mobile phone for half an hour before bedtime - this much you improve the quality of sleep.
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