Almost everyone associates spring with the hope for renewal and rejuvenation. This is not surprising since natural rhythms dictate growth and development. Spring is the best time for metabolism, when your health improves and the body cleanses. Develop new healthy habits this spring, and they will ensure your health and wellness.
The major spring changes will begin today, if you begin to act:
1. Start your day with a protein breakfast
The 30:30 rule is simple. It is preached by fitness instructors and coaches of many celebrities. It is as follows: in the morning, you should eat 30 grams of protein within the first 30 minutes after waking up. It is important for weight loss and morning energy. The explanation is simple: a morning meal sets for a specific type of metabolism throughout the day. Consuming protein, you program the body not to require fatty and carbohydrate foods.
Be sure to include sausage, turkey, hard-boiled eggs, and boiled chicken in your breakfast.
2. Drink plenty of water
Forget about soda and sugary juices. They harm the waist, and even heart and teeth. If you feel bored with simple clean water, you can replace it with mineral (carbonated or non-carbonated) or citrus water (with freshly squeezed lemon, lime or grapefruit juice). These healthy options accelerate metabolism and remove toxins.
3. Exercise 150-300 minutes per week
The duration and intensity of physical activity depends on your goals. If you have the issue of health maintenance on the agenda, a 20-minute walk or jog every day would be enough. Make it a rule to regularly leave the desktop to increase calorie loss and reduce the risk of certain diseases caused by physical inactivity.
If the decision to reduce weight is at stake, the normal load is not enough. A study by the American Council on Exercise argues that significant weight loss occurs in those who are engaged in fitness at least 1 hour a day (5 times a week). And the most obvious results will be when exercising up to 90 minutes a day (5 times a week).
These American studies have revealed the recommendations for those who want to reduce the risk of many diseases. For example, to reduce the risk of breast cancer, you should exercise from 45 to 50 minutes a day. As for heart health, one should take into account that exercises are needed at least three times a week; from 20 to 30 minutes of training are needed for the intense cardio load.
4. Add vegetables to every meal
Dieticians and nutritionists advise to eat more vegetables, but it does not mean that you have to eat salads 24 hours a day. For your health, it is enough to try gradually introduce vegetables to every meal to receive protein, fiber and other nutrients, not just fat.
Studies show that the diets which contain many vegetables are healthier. First, because vegetables are low-calorie foods. They maintain a healthy weight, which means that you do not get any obesity, high blood pressure, heart disease, and diabetes. The second reason is that vegetables are rich in vitamins, minerals and antioxidants. These are important elements to maintain immunity and health. Third, the high fiber content in vegetables prevents bloating, reduces the risk of breast cancer, provides the feeling of fullness for a long time, and as a result you eat less.
What is the situation like in practice? It is pretty hard to imagine celery for breakfast and carrots for dinner. There are some tips for each meal:
Add spinach or kale to smoothies; you can add spinach puree in pancakes – it will result in interesting colored pancakes. Broccoli and beans may also be present on the breakfast table. Vegetarian sandwiches are a nice way to substitute for fatty sausage.
Spinach can be added to any baked goods, even cupcakes. Cucumber, celery and carrots are also a great alternative to candy bars. And instead of potato chips it is better to make vegetable chips from beets, cabbage or carrots – this is a less caloric replacement.
Lunch and dinner
Stewed cabbage or spinach can be a good side dish to grilled chicken instead of rice and pasta. Add grated carrots to cutlets, broccoli, zucchini and other vegetables. Pay attention to such a product as vegetable noodles from zucchini or squash. Cauliflower should be added to pizza.
Zucchini and fried spinach are a great alternative to sweet pancakes. Muffins and cakes can be eaten with carrot puree, and oatmeal cookies can be eaten instead of shortbread cookies.
5. Change your lifestyle
Try to enroll in dance classes or yoga. You may experience joy when meeting with friends – so make your communication with them more frequent. Alcohol and nicotine should be avoided as long as you live. A couple of months after you quit, the body will tell you “thank you.”
6. Sleep more
Adequate sleep reduces stress levels; it reduces the risk of many diseases and promotes weight loss, especially in the abdomen. At least during the springtime, make sleep one of the most important events every day. Turn off the TV and mobile phone for half an hour before bedtime – this will improve your quality of sleep.