15 Promises to Yourself to Live a Healthier Lifestyle You Can Really Keep

It is not necessary to promise everything at once - start with one or two and gradually add the rest.

1. Improve nutrition

First of all, forget about strict diets. Most people who try to lose weight with them will put the weight back on within the next year. The best diet is one that is high in whole, fresh foods and low in processed foods, junk food, and sweets.

To get started, include vegetables and fruits, nuts and seeds, whole grains, fish, and lean meats in your menu. All of them are rich in substances that the body needs to work. According to research, it is this diet that reduces the risk of type 2 diabetes and helps to lose weight.

Add these foods to your diet gradually. For example, if you're not used to eating vegetables regularly, start with one serving of your favorite vegetable each day. And when it becomes a habit, experiment with new products.

2. Move more

Sedentary work and an inactive lifestyle are bad for health, including increasing the risk of premature death. Try to build physical activity into your daily schedule.

For example, if you have to sit for a long time at work, get up every hour and move for 5 minutes, and take a walk during your lunch break. Take the stairs more often than the elevator, walk, pick up an interesting sport for you.

3. Drink less sugary drinks

Their consumption has been linked to an increased risk of being overweight, non-alcoholic fatty liver disease, cardiovascular disease, and tooth decay, so giving up soda is a great idea. If this is difficult to do right away, try gradually reducing the amount of sugary drinks in your diet, replacing them with water or sugar-free fruit drinks.

4. Get enough sleep

Adequate sleep is the basis of health, and constant lack of sleep leads to serious consequences. For example, it increases the risk of obesity, heart disease, and depression.

Think about how you can change your routine to get enough sleep. And observe sleep hygiene: go to bed and get up at the same time, turn off electronic devices 2 hours before bedtime, do not drink caffeinated drinks in the evening, sleep in the dark.

5. Find physical activity to your liking

Before you buy an expensive gym membership, consider what kind of sport you enjoy. Without this, you will have to constantly force yourself, so sooner or later you will want to quit everything.

If you don't know at all, start with something simple: a short walk, a jog, a bike ride, a pool near your home or work. And do not promise yourself to do it every day, it is almost impossible. Set aside a few convenient days a week and add workouts to your calendar so you don't forget about them.

6. Take better care of yourself

This is not selfishness, but a vital necessity. Especially for those who themselves constantly take care of someone, for example, caring for a sick relative or working in the medical field.

And it doesn’t have to take a lot of time to take care of yourself. Soaking in the bath, doing yoga, going for a walk, indulging in your favorite meal, getting an extra hour of sleep—these are signs of self-attention that are not so difficult to add to your routine.

7. Cook at home more often

There is not always enough time to cook something at home, and we reach for convenience foods, chips, sweets and fast food. It's quick and delicious, but these foods are bad for your health if you eat them too often. In addition, those who eat five or more servings of homemade meals a week are 28% less likely to develop obesity than those who constantly eat on the go.

To cook at home, do not forget to regularly replenish food supplies. Otherwise, it will turn out that just when you are hungry, there is nothing at home, and the temptation to order something ready-made or to eat something harmful will increase.

8. Get out in nature more often

This has a beneficial effect on us: relieves stress, improves mood and even lowers blood pressure. So spend your lunch break at a nearby park, go for long weekend walks with family and friends, or at least enjoy the sun and fresh air more often on a bench near the house.

9. Spend less time in front of a screen

We use computers and phones for work, entertainment, and socializing, but too much use can lead to problems, including anxiety and depression. Try to set aside certain times of the day when you go to social networks and read the news, put your phone away during personal communication and replace watching TV shows with an offline hobby.

10. Drink less alcohol

Alcoholic beverages may well be part of a healthy lifestyle, but in large quantities they negatively affect health and cause addiction. If you feel like it's time to cut down on your alcohol intake, set yourself a realistic goal. For example, reduce the number of servings per week or drink only on weekends.

11. Be more in the present moment

We think a lot about the past and the future, but it is precisely being in the present that helps to live life to the fullest, and also improves mental state. Practice being here and now. Start with simple actions: look at your phone less, pay attention to your surroundings, listen to your interlocutors. You can also practice meditation.

12. Start a new hobby

When we get older, we often give up hobbies, citing a lack of time or energy. But regular practice of any hobby is useful. It helps us live longer and be happier. So remember your old hobby or start a new one - and you will notice how there are more positive emotions in your life.

13. Stop talking bad about your body

Negative self-talk is far from harmless. It increases dissatisfaction with your body and a sense of shame, undermines self-esteem. This applies to both men and women. Try to notice excessive self-criticism and replace it with positive statements.

14. Check with a doctor

Few people have the time to get regular medical check-ups, but certain tests and tests can prevent serious problems in the future. Don't neglect them. Once a year, try to set aside time to donate blood and undergo the procedures that are necessary for your age.

15. Take care of your teeth

Brushing and rinsing your teeth is not only for beauty. These actions will help prevent gum problems and even save you from more serious consequences. Research has linked gum disease to Alzheimer's and cardiovascular disease, so oral hygiene is even more important than we thought. Follow it and do not postpone visits to the dentist.

Thank you! Your submission has been received!
Oops! Something went wrong while submitting the form.

Directions: Mario Santiago Rd, Lias, Marilao, Bulacan, Philippines

Mail: [email protected]

Política de privacidad

Términos y condiciones

This site is not part of a Facebook or Facebook Inc. page. In addition, Facebook does not endorse this site in any way. Facebook is a trademark of Facebook Inc.