How to keep a healthy weight mention some tips


keep a healthy weight- The key to achieving and maintaining a healthy weight is to exercise regularly and have good eating habits.  Some people believe that exercising and following good eating habits requires a lot of effort and planning but this is not true.  In fact, the best way to change daily habits is by making small changes that will gradually become part of our daily routine.

 We all know what it means to introduce changes in our daily lives that are now firmly established in our lifestyle — for example, we have all learned to brush our teeth and are used to doing it several times each day.  Here is the information you need to make other healthy changes just as easy.

 Regular exercise:-


 Teens should do 60 minutes of physical activity each day.  Look at the word "activity": as long as you make your body move, it doesn't necessarily mean you have to do complicated exercises or go to the gym daily.  The important thing is that every week you do activity in a balanced way, including aerobic, strength or bodybuilding and flexibility exercises.  Make exercise a habit by programming some kind of physical activity every day.

 On days you have soccer training or aerobics class, you may not find it difficult to exercise for an hour or more.  But most of us are very busy and 60 minutes of daily physical activity can seem like a long time.  The good news is that you can divide those 60 minutes into shorter periods of physical activity distributed throughout the day.

 Just as you take a healthy snack to kill the bug, "exercise snacks" can help you keep your energy level high.  For example, get up 15 minutes before and do several stretches or yoga exercises.  Go at a good pace or do some jogging at lunchtime.  And do the same when you leave your school - or go home by bike or on foot.  If you add to this, go up the stairs instead of taking the elevator, gym classes, and field trips, you will probably reach 60 minutes of daily physical exercise.

 Here are 10 simple ways to make changes to your lifestyle to exercise regularly:

 Start today.  Go for a walk. Climb the stairs instead of taking the elevator. Instead of driving or using public transportation, go on foot or by bike to places like your teaching center or a friend's house.  You drive and you have to go somewhere by car, do not park right in front of the destination, if it is safe to do so, and then walk there. Vacuum your room, wash the car or mow the lawn.  They are not housework but opportunities to exercise! Limit the time you spend watching TV, using the computer or playing with the game console - and when you play with the game console, try to select interactive games where you have to move.  Even if it's in the privacy of your room, getting carried away by your favorite rhythms can help you burn more than 300 calories per hour! Think about what type of exercise you would like to practice and then try it.  Take it easy if it's the first time.  And, if you're ashamed to start alone, find a friend to accompany you.  You will find it easier to stay motivated if you do something you like. If you get bored or lose interest in things easily, alternate several types of activities so you don't get tired of always doing the same thing. Be sure to include some activity that speeds your heart and  Breathe and make you sweat.

 Healthy eating habits:-


 Eating well does not mean dieting or regimen over and over again.  In fact, studies have shown that dieting often does not work - and slimming diets can have a rebound effect, since many people, when they stop dieting, gain even more weight than they had before dieting  .

 One of the causes that diets do not work is because they urge to think that there are "good" and "bad" foods, when the truth is that everything is good if taken in moderation.  Also, in most slimming diets you should stop eating certain foods, which favors the “cravings” of those particular foods.  And many diets and regimens cause the body to lack important nutrients.  Young people should follow a varied diet, and there is nothing wrong with allowing a delicacy of flavor but little nutritious from time to time.  For example, a candy bar has a more special flavor if we take it from time to time than if we do it every day.

 The best way to maintain a healthy weight (or lose weight if necessary) is to make healthy choices when it comes to food every day.  For some, this will involve modifying the mentality as far as food is concerned.  Instead of thinking about food in emotional terms (for example, as a reward for getting a good grade on an exam or a way to cope with stress), watch as it is - a practical way to fuel your body.  Here are 10 tips to make healthy eating a part of your life:

 Replace sodas, fruit juices and sports drinks that are rich in sugar with water, semi-skimmed milk or sugar-free drinks. Take at least five servings of fruit and vegetables a day.  The fiber will satisfy you and you will get the nutrients and flavors that your body needs to feel satisfied. Eat foods from all groups.  Apart from fruit and vegetables, it includes whole grains and lean proteins at every meal. When you eat at a fast food establishment, make healthy choices as much as possible.  Choose an appetizer hamburger sandwich (single floor) instead of a huge one (multi-storey) and accompany it with a salad instead of chips.  Always choose normal portions - not super or extra large!  And even better: avoid fast food establishments whenever you can. Always have healthy foods on hand.  If your home kitchen is always full of healthy foods, such as celery, raisins or peanut butter, you will have much less chance of throwing yourself on a package of pasta (you may have to teach your parents a couple of things about food  to make sure they buy you good things!) Take your own snacks away from home so as not to be tempted to use food dispensing machines or enter a supermarket.  Try to take carrot sticks, pieces of fruit or muesli made for you instead of a package of cookies, a bag of chips or other industrially manufactured food, which are usually loaded with fat and calories. Eat when you're hungry.  If you are tempted to chop something out of pure boredom, try to find another way to occupy time. Have a healthy breakfast every day. Do not make the main meals or have snacks watching television because you will probably end up eating more than you need.  Portion size  If a portion is too large, cut it in half and leave the other half for later or share it with a friend.

 Use your creativity to find ways to introduce regular exercise and healthy eating in your life in a way that works for you.  We are all different.  Maybe your best friend prefers to join a gym while you have an infinitely better time playing in the park to the frisbee with your dog.  If you have fun, everything will be much easier!

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