1, stick to a healthy diet and eat less junk food.
Food enters the gastrointestinal tract and provides energy for the body. Diet determines people's health. Eating all kinds of over-processed junk food for a long time will easily accumulate toxins in the body and increase the burden on organs, leading to health problems such as obesity, high uric acid, hypertension, hyperlipidemia and high cholesterol.
One of the key points of healthy eating is to reduce the food processing mode based on light processing. In daily life, we should eat less take-away, stick to our own cooking methods, eat a reasonable diet, eat more vegetables and eat less fat. Do not eat any snacks and milk tea, control the intake of sugar, ensure that the intake of calories can not exceed the total metabolic value of the body, and avoid obesity.
Step 2 arrange rest time
Body and mind are like machines, and reasonable rest time can make working hours longer. Suppose you always stay up late to work, which will overdraw your health. Physical function aging, decreased immunity, easy to induce sudden death. It is necessary to form the habit of going to bed early at regular intervals, combine work with rest, ensure adequate sleep for 8 hours every day, improve sleep quality and help the body secrete growth hormone, which can make the body work more effectively during the day, reduce the chance of getting fat and make the body younger.
Step 3 keep exercising
The difference between health and unhealthy, whether in posture, physique or psychology, health has its positive significance. Exercise can promote cell regeneration, improve immunity, resist stress and contribute to longevity. People who exercise more than 3 times a week for 2-3 hours each time live longer than those who don't exercise.
Second, what kind of eating habits do you want to be healthy?
1, different calorie intake.
Fitness is a way to increase muscle content. During exercise, our heat output will increase. In order to get enough energy for muscles, the calorie intake in muscle meal is more than usual 10%-20%. Losing weight is reducing fat, the purpose is to reduce excess fat in the body. To lose weight, we should appropriately reduce calorie intake, create enough calorie gap for the body, and promote fat burning in the body. Excessive dieting is not advisable. A scientific diet should reduce the calorie intake by 300-500 calories than usual to meet the basic metabolic needs of the human body and avoid physical hunger.
2. Different nutrition combinations
These three nutrients are all needed by human beings, so we should take nutrients in a balanced way and have a diversified diet, not just one. The ratio of muscle to fat is slightly different from dieting to lose weight. Muscle-building food: protein: fat ratio is 5:3:2, and fat-reducing carbohydrate: protein: fat ratio is 6:3:2.
3. Add high-quality protein
Whether it is to gain muscle or lose fat, we should pay attention to supplement protein during fitness. Under normal circumstances, the adult's body weight per kilogram should be 0.8- 1g protein, which can be increased to 1- 1.2g protein for those who lose fat and 1.5-2g for those who gain muscle. It is best to eat eggs, dairy products, milk, chicken breast, salmon, shrimp, beef, lean meat and other foods. Divide protein food into multiple meals to improve the absorption rate.
4. Maintain a low-fat and healthy diet
Oil is an essential nutrient for human body, and many foods also contain oil. Moderate intake of fat is beneficial to the synthesis and development of hormones in the body, but excessive intake is easy to cause fat synthesis and increase the metabolic burden of the body. The healthy diet should pay attention to keeping low-oil cooking methods, cooking oil should not exceed 25g every day, avoiding heavy taste, staying away from frying and other practices, and not eating high-fat foods such as cream and chocolate.
Balance nutrition, supplement various vitamins, minerals and trace elements needed by the human body, and adhere to the principle of diversification of fitness meals. You can eat more vegetables such as brown rice, oats, sweet potatoes, potatoes and yams, and eat more radishes, cabbages, broccoli, kale, lettuce and okra, and rotate different ingredients every day.