Healthy Lifestyles, 10 Little Steps and Tricks

Many of us make resolutions related to health, such as losing weight, avoiding or smoking, or joining the fitness club at your neighbourhood. Although setting high goals is quite normal, experts say that it would do better for our wellbeing to set smaller targets.

“Small steps are possible and are easier to integrate into your everyday life,” James says.

Hill, Ph.D., Director of the University’s Centre for Human Nutrition Health Science Centre in Colorado. “They’re less daunting than a sudden, major move.” 

My name is Felisa Vicente, I’m personal trainer, and I would like to advise you in this and many other types of training you are looking for to get the best version of yourself, if you want me to help you, just contact me.

Learn to eat and live healthy:

  1. Keep an eye on your weight and work to ensure that you don’t gain extra lbs. And if you do gain some weight, take action to lose it immediately. The extra weight adds up easily, an excess of 200-300 calories every day or several days over the week can make you gain up to one stone or more in a year. So, check your weight regularly to make sure you don’t gain weight.
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  1. Become more active. Increase gradually your activity by counting your regular steps using a pedometer; add 2,000, the equivalent of one extra mile. Keep adding steps, 1,000 to 2,000 every month o so, until on most days, you take 10,000 steps.
  2. Enjoy your breakfast. Breakfast eaters tend to weigh less and, overall, have better diets. Top Whole Grain with fresh fruit slices and low-fat milk or nut milk for a regular and nutrition-packed meal. Poached eggs on avocado, salmon, or granola with yogurt are good options.
  3. Turn to whole grain with three grain smaller servings per day. You eat less than one whole grain serving a day.  It will add your portion of fibre.
  4. Every day, accompany your main meal with one green salad. Dress your salads with olive oil. Adding that little bit of unsaturated fat and the fibre in the salad will make you feel satisfied and eat less during your meal. It also counts as one of your everyday portions of fruits and vegetable.
  5. Cut down on the saturated fat. Fat has a lot of calories that’s the reason why they should be intake in small amounts. To cut down the fat, make sure you buy lean meat, that you eat your chicken without the skin, make lower-fat cheeses as your preference, use a non-stick pan with just a dab of olive oil, boil, steam or roast instead of deep frying.
  6. Consider calcium by providing two or three low-fat or fat-free daily portions. Yogurt or milk. Dairy calcium is healthy for your bones and can help you to lose weight as well. If you don’t eat dairy, try adding canned sardines in your salads. Or also some nut milks can have added calcium.
  7.  Downsizing. The smaller the bag, bottle or mug, the less food you’re going to consume.

  1. Just by losing a 5 percent to 10 percent of your existing body weight your health will benefit from it, by lowering the risk of hypertension,reducing your sugar, cholesterol and triglycerides levels in blood.
  2. Keep track of what you are eating. For the next few days, write down what you’re eating and check what type of food; if is carbohydrates, protein or fat. The number of calories you eat and the excess according to your BMI.

Whenever you can, choose healthy dishes

I like the App MyfitnessPal. You can also do it in Movehability App. It helps tracking your food for a few days for many reasons. Sometimes, it will help you eat less just by writing stuff down and also you will realise the real number of calories contained in the food you are eating and consequently it would help you choosing better options.

My name is Felisa Vicente, I’m personal trainer, and I would like to advise you in this and many other types of training you are looking for to get the best version of yourself, if you want me to help you, just contact me.

Movehability

Movehability

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