1. What sports do you choose every day? What exercise you choose every day is arranged according to your work and off-duty time. What kind of exercise you choose depends on what effect you want to achieve. Some friends want to lose weight, so they should choose aerobic and anaerobic exercise. Some friends simply exercise, so they can choose, such as walking, brisk walking, square dancing and so on.
Second, besides exercise and diet, we should also pay attention to a balanced mix. 1, three meals rule, balanced nutrition.
Regular diet contributes to the stability of metabolism and sufficient nutrition, so that the body has enough nutrition to maintain energy supply throughout the day and avoid malnutrition in the body.
2. Increase protein intake.
Protein plays an auxiliary role in improving resistance and immunity. It is also the best food to fight hunger. You can choose high-quality protein to eat, such as fish and shrimp, chicken breast, eggs, bean products, beef, milk, skinless chickens, ducks and geese.
3. Reduce the intake of high-calorie, high-fat, high-sugar and high-salt foods.
After eating these foods with high calorie, high fat and high sugar, there is not much nutrition except increasing calories and fat. Eating too much is bad for your health. It is recommended to choose foods with low calorie, high fiber and strong satiety, such as coarse grains, vegetables and other foods.
4. Adjust the cooking method.
Changes in cooking methods can reduce the intake of calories and oils and avoid bad eating habits. For example, braise in soy sauce, stir-fry, barbecue, frying and other cooking methods, it is suggested to change to steaming, boiling, frying, cold salad and other cooking methods, which can not only retain most of the nutrition of food, but also reduce the intake of calories and oil. It is not only good for health, but also can develop good eating habits.
5, chew slowly, eat 7 points full every meal.
Chewing slowly can reduce food intake and make food fully digested and absorbed. Eating 7 minutes full per meal can reduce food intake, develop good eating habits and avoid excessive intake. It is recommended to eat 7 minutes full every meal.
6. Keep drinking plenty of warm water every day.
Drinking water can improve metabolism and replenish water for the human body. In addition, drinking enough water every day can nourish skin elasticity and keep skin moist. It is recommended to drink 1500~ 1700 ml warm water every day, mainly plain water or light tea, and drink it slowly in a small mouth, which is more conducive to body absorption.
Therefore, in order to maintain a healthy body, in addition to daily exercise, we must also maintain healthy eating habits, so as to achieve a healthy body and maintain it for a long time.