11 Take vitamin supplements.
If you are trying to cut down on your calorie intake, chances are, you may be also compromising your nutrition. The best way to augment the depleted vitamins and minerals in the body is through supplementations. Discuss this with your physician and determine which type of supplementation will best address you nutrition requirements.
12 Wash your hands often.
One preventive measure to avoid getting sick or contamination is by washing hands thoroughly and regularly. This may be a very basic habit that has been inculcated in us since early childhood, but one that is sorely overlooked. Here are some guidelines on washing hands:
Wash hands before: • Preparing meals • Before eating • Treating wounds • Giving medication • Caring for the injured and sick Wash hands after: • Handling food, especially when handling raw meat and poultry • Using the toilet • Changing diapers • Touching toys, pets and waste • Coughing, blowing of nose, and sneezing into hands • Treating wounds • Caring for the injured and sick • Handling chemicals and garbage or anything that might be contaminated
13 Get rid of unhealthy vices.
Cultivate healthy habits and ditch the ones that pose adverse effects on your health. Anything in excess can be bad and you don’t want your health to suffer the consequences.
14 Take annual health tests.
Annual physical examinations are generally covered by health insurance or you can also get it for free or at a minimum cost. Routine tests are critically important to detect health problems at an early stage before they grow into a serious health issue.
15 Be kind to yourself.
Treat yourself every now and then. These can just be simple pampering such as getting your hair done at a posh salon, or scheduling a massage appointment. Break away from the demands and pressures of daily living and allow yourself to slow down, recharge and find temporary relief.
16 Stay motivated.
It can be difficult to stay on track to a health and fitness program if you are no longer motivated. Seek inspiration and find ways to stay motivated to make smarter choices and right decisions every single day. You are constantly faced with choices that pose real temptations such as choosing between watching TV and working out, or choosing between a chocolate chip cookie and a piece of fruit.
17 Drink alcohol in moderation.
Alcohol shows up in almost every social event, especially during the holiday season. Learn to limit your intake to no more than one or two drinks since too much alcohol can disrupt your sleep and make you feel sluggish the following day, not to mention contribute to extra calories.
18 Limit sugar in your diet as much as possible.
We all know how sugar can be detrimental to health. The problem is it is in so many products so make sure to read the labels and learn to steer clear from any processed food products as it is most likely laden with too much sugar. Nutrition experts recommend limiting added sugar to no more than 10 tablespoons a day.
However, sugar can come in so many forms and under many names. Be extra wary on food products that contain the following: • Glucose • High fructose corn syrup • Lactose • Honey • Fruit juice concentrates • Molasses • Maltose • Sucrose • Brown sugar • Fructose To give you an idea on the sugar content on some of the popular food products and beverages, refer to the data provided below: • Regular soda 33% • Candies 16% • Cakes, pies and cookies 13% • Fruit drinks 10% Individuals who are constantly exposed to consumption of food products with high sugar content also increase their calorie intake and lower micronutrient supply.
19 Eat complex carbohydrates.
When it comes to losing weight and eating right, we all know we need to watch our carb intake. However, there are good carb sources that are perfectly safe to eat such as whole grains. FDA recommends 55% of daily calorie supply should be derived from carbohydrates.
However, you need to closely monitor the sources of your carbohydrates as there is a huge difference between complex and simple carbohydrates. Simple carbohydrates are normally found in pasta, rice, white potatoes along with some daily products. They contain high amounts of sugar that need to be broken down by the body. While this type of sugar provides energy, when not consumed, it will be converted to fat. This is the reason why many diets restrict the intake of carbohydrate-‐rich food. Simple carbohydrates can contribute to weight gain and are especially risky for pregnant women.
On the other hand, complex carbohydrates, while containing sugar also feature more complex chains, making it more difficult to break it down. This allows the human body ample time to use it longer. Another great benefit of complex carbs is the high fiber content, which add bulk to the diet, effectively warding of hunger at the same time alleviate and prevent constipation.
20 Cut down your caffeine.
Too much caffeine can be bad for your health. Limit your intake to at least one to two cups per day. However, a lot of people are actually silent victims of caffeine addiction with common symptoms that include irritability, anxiety, upset stomach, poor concentration, insomnia, and depression, among others.
Caffeine has become a lifetime drug addiction for many. In essence, it is a toxic substance that should always be taken in moderation. Like sugar, it has the tendency to overstimulate and then weaken the adrenal glands, which results to fatigue. People suffering anxiety attacks and insomnia and are caffeine addicts will require high levels of tranquilizers to aid relaxation and promote better sleep.
If you are not really hooked into drinking coffee, avoid the addiction at all cost. Like illegal drugs, caffeine also has its own host of unpleasant symptoms during withdrawal.
21 Push yourself.
You have probably heard advices telling you not to be hard on yourself. There is a huge difference between castigating yourself and adhering to self0disciplen. Push yourself in a positive way but don’t allow self-‐imposed pressure overwhelm you instead of motivate you.
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