How to make the body beautiful and fit

  1. Eat healthy food. Avoid unhealthy foods like chips, cakes, pizza, and ice cream. Your body will thank you for it. Eat foods high in protein and fiber. Your meals should be fractional and frequent, at least 3-4 times a day.
    Fruits and vegetables should be at the top of your daily diet. Opt for brightly colored vegetables such as beets, carrots, kale, tomatoes, spinach, and broccoli. Prepare vegetable salads or eat vegetables with hummus if they don’t taste good on their own.
    Don’t starve yourself. In fact, fasting prevents you from losing weight. When a person is starving, metabolic processes in the body slow down (the body saves energy). Therefore, if you want to lose weight, eat regularly and in small portions.
  2. Drink water instead of juice or soda, even if it says diet. Although you are promised zero calories in “diet” cola and similar drinks, they still prevent you from losing weight. If you’re serious about getting in shape, drink only water (water is completely non-caloric).
    If you don’t drink enough water, always carry a bottle of water with you and drink as soon as you feel the slightest thirst. It will also help improve your complexion.
    Eliminate alcoholic beverages from your diet. This can be tricky, especially if you’re used to drinking them, like a glass of red wine after work. Alcoholic drinks are high in calories.So, while a glass of wine may be healthy in other circumstances, it’s not the best drink for those who want to lose weight.

  1. Sleep more. Sleep is the third important component on the path to weight loss. Many women (and men) work out a sweat in the gym, eat vegetarian meals, and despite all this, they do not see changes in their figure. If you want to lose weight – sleep! You need 7-9 hours of sleep. Not getting enough sleep keeps you from losing weight.[1] This happens because the body produces glucose and insulin when you are awake! Therefore, depriving yourself of sleep, you deprive yourself of the opportunity to lose weight.Insufficient sleep affects performance and makes us want to eat well. The end of a busy day, you are tired, you feel a breakdown and do not want to do what you have planned for the evening at all – a familiar picture? However, if you have had enough sleep, are alert and in a good mood, you will not exchange the treadmill for a cozy sofa!
  2. Physical exercises In the evening, before going to bed, go for a walk for 15-30 minutes. Walking will help you digest your dinner better and prevent heartburn.You can listen to your favorite music while walking.
  3. Do cardio. This is a great way to burn calories and keep fit. The essence of cardio training is to maintain a certain rhythm of the heartbeat, thereby burning more energy. Start with half an hour of running for two weeks or cycling (at a faster pace). Gradually increase the load. If you notice that you can handle your chosen workload with ease, try increasing your time to one hour a day. Of course, this will affect the achievement of quick results. If you are tired and having difficulty breathing, stop and rest for about one minute. But don’t take too long breaks or your heart rate will slow down. When your workout comes to an end, end it with a walk. Start at a fast pace, gradually slowing down towards the end. Don’t forget to stretch before and after your workout.

  1. Take up walking. If you are not doing any physical exercise, force yourself to walk for at least 15 minutes a day. Walking is a great way to keep fit, and according to research, 15 minutes of daily walking can increase life expectancy by up to three years. [2] So if you want to live longer and look better, go!
  2. Skip the elevator – walk up the stairs. Climbing the stairs, you train the muscles of the legs and buttocks. Get a pedometer (you can install the application on your smartphone). A pedometer is a device for counting the number of steps taken while walking. People who carry a pedometer with them tend to walk more. Get outdoors more often! The more you are outside, the more you walk. When the weather is good, go for a walk at lunchtime and after dinner. If you have a dog, walk it longer in the morning; if there is a park nearby where you can have a picnic, use it!


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