With only few days left to end of a decade, 2020 will bring in the much needed motivation to get started towards building a healthier lifestyle. Here are 20 tips you can focus on:
Limit processed foods
Simple changes like buying whole oats instead of cornflakes and nuts or seeds instead of biscuits can make a big difference in nutritional profile of your meals.
Ditch sugary drinks
Kicking a soda, sweetened coffee, or juice habit for plain water will be a huge step for good health. You can easily cut down approximately 200 calories when you swap water for Coco-Cola can.
Eat seasonal fruits and vegetables
Seasonal fruits and veggies have high nutrient content. Make sure to include a whole fruit and green veggie daily in your diet for stepping up fibre, vitamin and mineral intake.
Say no to Fad diets
Instead of hopping from one fad diet to another, try making changes that are sustainable. Extreme diets may work fast but rarely work in the long run because they are too hard to maintain for long period of time.
Unhealthy snacking is the main cause behind gaining weight and developing diseases. Replace biscuits, cookies, chips with nuts, seeds, fruits, sprouts or roasted variants like makhana, chana and puffed rice.
Minimize sitting time
Take five minutes of every hour during the day to get moving. This is especially important for people with sedentary lifestyle and is a good way to stay more active throughout the day.
Drinking water is a crucial for boosting metabolism. Hydration is crucial for glowing skin and effective digestion, so don’t skip on reaching minimum of 2 litres target for the day!
Reduce screen time
It’s no secret that screen time has increased exponentially over the last decade. Research has linked excessive screen time with physical health problems like obesity, disrupted sleep schedules which can further lead to hormonal imbalances.
Get enough sleep
Sleep is necessary for development and physical and mental health, making it a priority for both adults and children.
Lift weights (strength training)
Lifting weights is one of the best things you can do to strengthen your muscles and improve your body composition. It also leads to massive improvements in metabolic health, including improved insulin sensitivity
Our bodies recover and regenerate when we sleep at night. Lack of sleep has been shown to cause moodiness, increased cravings for sugary foods, poor hormonal profile and reduced muscle mass.
Some deep breathing exercises just for 10 minutes in a day can helps in lowering cortisol levels, a stress hormone, in body.
Instead of eating out at office cafeteria everyday bring lunch from home to save money and calories. It gives you more control over the quality and quantity of food you eat.
Hold the Plank
A plank works the entire body and gets you ready to stay active all day. Start for a few seconds and increase the time gradually to at least one minute. Do it right after you wake up.
Take time to travel
Taking a vacation from daily grind can improve cardiovascular health, decrease depression, and improve productivity.
Instead of spending on materialistic things, try making it the year for experiences. Save up on money to go out and make memories with loved ones.
Cut down on booze
Cut down on the frequency and quantity of alcohol if you consume it more than 3 times a week. However, if you only like to have an occasional drink, then go for it.
Get more plants
An indoor garden can be your refuge and a source of great joy from the outside world. Studies have proven that house plants improve concentration and productivity, reduce stress levels and elevates mood.
Try quitting smoking
The detrimental effects of smoking are well established, and quitting would play a big role in moving towards a healthier lifestyle. Consult a doctor regarding use of nicotine patches or gums if you are trying to quit.
Invest time in hobbies
Be it painting, reading or playing tennis, spending time on hobbies is one way to benefit your mental clarity and helps in reducing stress.
Over to you
A few simple steps can go a long way toward improving your health. Instead of making unrealistic resolutions, focus on inculcating small healthy habits, one at a time, to build a healthy lifestyle altogether.