Living a healthy lifestyle can sometimes feel like a very difficult task. For one to have good health, he or she must discover so many tips out there and apply the principles of living a good healthy live.
Hopefully this guide ’20 Realistic Ultimate Guides on Healthy living’’ will help make things clearer for you. It is a growing collection of the very best tried and tested wellness resources i know of in the world today. Hopefully, it will provide you with a solid base to build upon and make living a healthy lifestyle that is little bit easier.
Set aside the years you have spent on earth living an unhealthy lifestyle and focus on the future”While it’s easy to let our health judgement deteriorate completely, sticking to a few good habits every day will make it so much easier to get back on the wagon.”
20 (Realistic) Ultimate Guides on Healthy Living to help get you back (and stay) on track all year long are listed and explained below;
Master The Art Of Habit Forming
Set (Achievable) Short And Long Term Goals
Be Kind To Yourself
Start With A Healthy Breakfast
Get A Buddy
Clear The Pantry And Fridge
Make Your Meals Healthy — And Meal Prep
Work Out At Home(Physical Activity And Exercise)
Watch Your Portion Size
Don’t Restrict Yourself
Focus On Inner Changes, Not Just Outer Changes
Have A Support Network
De-Stress And Live Mind Fully
Build A Healthy Home Environment
Avoid Tobacco Use
Avoid Excessive Alcohol Consumption
Avoid High-Risk Sexual Behaviours
Avoid Other High-Risk Behaviours
Try Something New
Master the art of habit forming
Habit forming is a skill that underpins any successful healthy lifestyle. It’s the ultimate foundation that every other tips are built upon. Because whether you want to lose weight or become healthier, it can be quite challenging to follow through and make your goals happen.
If you are craving to live a healthy lifestyle, you must understand the process behind forming new behaviour patterns and knowing how to get rid of silly lifestyles that are holding you back.
2. Set (achievable) short and long term goals
“Firstly, the best thing you can do is acknowledge the fact you have not been as disciplined with your health as you could be. This acknowledgement then acts as a catalyst for change,” Clark told HuffPost Australia.
“Before jumping back on the wagon, make sure you have set short term and long term health goals. These goals should be specific, measurable, achievable, and realistic and have a time frame attached to them.”
By setting specific and achievable goals, not only will you actually reach them, but the feeling you get from doing so will inspire and encourage you to keep going. On the other hand, if you set unachievable goals you’re only setting yourself up for failure. Once these goals are in place, you will have a much clearer picture of what it is you need to do to achieve your health goals.”
“Exercising 3-4 times a week, cutting out refined sugar and decreasing alcohol are all small, achievable goals that will benefit you slowly, but are easier to maintain than trying to commit to exercise every morning at 6am, or banning yourself from carbs or alcohol,” Tuck said.
“Having an event to get ready for is a great motivator.”
It helps to write these goals down — even put them on your fridge or wall so you can see them every day and work towards them.
3. Be kind to yourself
After a time of indulging, many of us fall into a spiral of guilt and self hate. But these are not helpful to a healthy lifestyle — in fact, not all the green juices in the world can teach us self love and body acceptance.
“Don’t be too hard on yourself. The more rules and restrictions, the more likely you’ll give up,” Tuck said.
“If you’ve really overindulged, punishing yourself with a strict diet and exercise regime is not always the best way to get back on the health wagon as you will fatigue and burn out quickly.
“Start slowly by adding in gentle exercise and decreasing portions, or cutting out sugar by swapping to healthier alternatives, rather than completely denying yourself. This will lead to long term benefits and mean you’re more likely to stay on track.
“Start gentle exercise of 30 minutes a day, especially if you have been very sedentary. Simply walking is a great place to start, and then as your fitness improves you can start to increase time and intensity.”
4. Start with a healthy breakfast
Whether you are trying to lose weight or just want more energy during the day, healthy breakfast should be a part of your diet or meal plan. You’ve probably noticed that if you have an unhealthy breakfast (looking at you), you’re more likely to eat unhealthy food for the rest of the day. Starting your day with a healthy breakfast, however, will make you feel more inclined to keep the day going well.
“Start every day with a healthy, nutrient packed breakfast, such as a protein smoothie with berries for antioxidants and fibre, ground flaxseed for fibre, protein to fill you up, cinnamon for blood sugar stabilisation and coconut water for electrolytes,” Tuck said.
“Add in veg such as spinach and celery, and take a quality multi-vitamin and probiotic.
“Starting your day with a health kick will not only give you a good dose of nutrients for the day, but may also help curb your appetite and naughty habits later on in the day by reducing cravings.”
5. Stay hydrated
Hydration is key for numerous bodily processes and it also helps to make our skin and digestion better. This year, treat yourself to a pretty water bottle, or one that indicates how much water you need to drink by certain times of the day.
“Stay hydrated to decrease hunger and fluid retention, as well as stave off that hangover if you’ve really overindulged,” Tuck said.
“Hydrolytes, coconut water and good old room temperature water sipped on every 15 minutes is a great way to counteract dehydration and therefore decrease hunger cravings.
“Drink 1-2 glasses of room temperature water before each meal to decrease hunger and increase hydration, which is often mistaken for hunger.”
6. Get a buddy
Eating healthy and working out is 100 times easier and more enjoyable with a friend. Challenge yourself and your buddy and set goals — you’ll be surprised at how easy it becomes.
“Recruit a friend to join in a fun, new class so you have someone to motivate you and make you accountable,” Tuck said. Therefore, in other to achieve good daily healthy living, you need to have a friend or friends that have one goal.
7. Clear the pantry and fridge
Chances are your kitchen is still full of chocolate, leftover trifle, biscuits and other delicious foods. To avoid temptation, offload them onto friends, family or colleagues and fill them with healthy foods.
They aren’t doing you any favour in the house, tempting you on a daily basis. Donate them or throw them out,” Tuck said.
8. Make your meals healthy
The old saying hold true: “you are what you eat”. The food you throw down the hatch as huge implications when it comes to health of your body and mind, so it’s wise to pay attention to it. Many of us get caught in the trap of exercising hard but eating unhealthily. the secret to a healthy body is in the fridge, not the gym, so make your meals count.
“Increase your lean protein at every meal to keep you full, and reduce or eliminate the size of snacks,” Tuck said.
If you’re wondering how you can eat healthy during the week with work, looking after the kids or other commitments, meal prepping is the key.
“Prepare your meals and snacks in advance. This will make sure you have the right portion sizes for when you consume your meals and snacks, rather than being caught up in the moment and being at risk of overeating,” Clark said.
9. Work out at home and office
Exercising at home is easy and you can do it at any time of the day. Yep, there’s no excuse for missing a sweaty workout session.
“Add a 10 minute workout routine into your day that you can do at home without putting on your gym gear,” Tuck said
While at work, try to walk around at least 2 to 5 minutes in every 1:30 minutes to 2 hours working in the office. You can achieve this practically by always drinking more glasses of water while working to enable you get pressed often and get up to visit the restroom.
10. Watch your portion size
“Eat smaller meals rather than long, large sit down meals,” Clark said. “Don’t overeat and eat to 80 percent fullness.
“Be in tune with your hunger cues and remember that it takes approximately 20 minutes for you to feel full after you consume food. If you eat to approximately 80 percent fullness, you are less likely to overeat.”
If you’re over restricting your calories or types of food, this will ultimately lead to bingeing.
“Don’t starve yourself — you are more at risk of overeating if you do,” Clark said.
11. Don’t Restrict Yourself
Physical activity and exercise is a major contributor to a healthy lifestyle; people are made to use their bodies, and disuse leads to unhealthy living. Do not restrict yourself from exercising on regular bases, because if you don’t, it may lead to unhealthy living. Unhealthy living may manifest itself in obesity, weakness, lack of endurance, and overall poor health that may foster disease development.
Regular exercise can prevent and reverse age-related decreases in muscle mass and strength, improve balance, flexibility, and endurance, and decrease the risk of falls in the elderly. Regular exercise can help prevent coronary heart disease, stroke, diabetes, obesity, and high blood pressure. Regular, weight-bearing exercise can also help prevent osteoporosis by building bone strength and help you life the healthy lifestyle you desire.
12. Focus on inner changes, not just outer changes
It’s easy to only get caught up in ‘I need to look like this’ or ‘Wow, my legs look great’. While it can be encouraging, try to also focus on inner changes like increased energy and sleep quality.
“Don’t just focus on aesthetic changes. Track other drivers of health such as sleep, energy levels, stress levels, alcohol consumption,” Clark told HuffPost Australia.
“Seeing improvements in these areas also help with motivation.”
13. Have a support network
“Surround yourself with a positive network of friends and colleagues. A positive environment will help lift you and strive to be the best version of yourself,” Clark said.
“This is someone, or people, who you trust and feel comfortable calling on for help and motivation when you feel it is lacking. These people will also help you stand accountable for your actions, which help with your progress.”
Friends, who train together, stay together.
14. De-stress and live mind fully
Mindfulness is more important than ever before. Stress is the leading cause of nasty chronic diseases, so it’s very important that we get a hold on it. Each time you feel stressed up, take a break and rest in other to recover from the sock.
15. Build a Healthy Home Environment
People always say that home is where your heart is, but they forget to mention that it can also be full of environmental stressors like EMF and heavy- metal laden water.Therefore, for one to live a healthy lifestyle they should be mindful of the environment they live in and build more friendly home environment.
16. Avoid Tobacco Use
Tobacco use is the most important preventable illness and cause of death in the U.S., according to the National Cancer Institute (NCI). Tobacco use was estimated to be the cause of 443,000 deaths in 2010 in the U.S.
Tobacco use causes or contributes to a large number of cancers. It uses causes cancers of the lung, mouth, lip, tongue, esophagus, kidney, and bladder. It also further increases the risk of bladder cancer in subjects occupationally exposed to certain organic chemicals found in the textile, leather, rubber, dye, paint, and other organic chemical industries, and further increases the risk of lung cancer among subjects exposed to asbestos. Tobacco use causes atherosclerotic arterial disease (hardening and narrowing of the arteries) that can lead to heart attacks, strokes, and lack of blood flow to the lower extremities
For one to live a healthy living lifestyle, he or she should stop smoking tobacco. It takes about 15 years of non-smoking behaviour to achieve a “normal” risk level for heart disease. Therefore, the time for you to stop is now!
17. Avoid Excessive Alcohol Consumption
Excess alcohol consumption is the major cause of liver cirrhosis in the world. According to professional licensed doctors, Liver cirrhosis can cause internal haemorrhages, fluid accumulation in the abdomen, easy bleeding and bruising, muscle wasting, mental confusion, infections, and in advanced cases can lead to liver cancer, coma, and kidney failure. For one to live a healthy lifestyle, you should reduce your level of alcoholic consumption.
18. Avoid High-Risk Sexual Behaviours
Sexual activity is good and can help you live a healthy lifestyle if you stick to only one partner. High-risk sexual behaviour (like having too many sex partners, sex with a partner that is into Intravenous drug use) can lead to the acquisition of sexually transmitted illnesses such as gonorrhoea, syphilis, herpes, or HIV infection.
High-risk sexual behaviour is also known to spread human papilloma virus infection, which can lead to cervical cancer in women and other anogenital cancers in both men and women. If you plan to have sex and are unsure of your partner’s health status, use a condom.
19. Avoid Other High-Risk Behaviours
Other high risk behaviours like; driving under the influence of alcohol or drugs, driving while sleep-deprived, reckless driving and speeding, “road rage“, driving while using cell phones, texting, or performing other tasks, motorcycle (and bicycle) riding without helmets, possession of firearms and guns without proper training and storage and smoking in bed should be avoided.
If you really want to live a healthy lifestyle, you should avoid all those risky behaviours and other behaviours for example, working with toxic or radioactive materials, drug addiction, travel to areas with unusual endemic diseases.
20. Try something new
Find a type of exercise you love and enjoy doing — you’ll be surprised at how fun working out can be.
“If you’re used to going to the gym or going for a run and your motivation is dwindling because of the monotony, try a new form of activity or try a new sport,” Clark said.
“Getting some friends together and starting a social competition in a team sport is an excellent way to keep you motivated.”
Now is the time to make changes. And we don’t mean write a page-long list of New Year’s resolutions. It’s about committing to a healthy lifestyle, not a fad diet or unachievable exercise routine. “Christmas and New Year’s and other festive periods are times for slowing down, catching up with friends and family, overindulging and setting good intentions for the New Year,” nutritionist Fiona Tuck told The Huffington Post Australia.
Surround yourself with a positive network of friends and colleagues. A positive environment will help lift you and strive to be the best version of yourself. If you read and apply all the above information, you will surely live a healthy lifestyle you desired.