- Poor diet and lack of exercise are among the world’s biggest health risks.
If you want to be healthier, here are some simple tips and good habits to adopt to adopt a healthier lifestyle and keep your weight in good shape in the long run.
It is not surprising that, above all, it is about not forgetting about movement: to maintain a healthy body weight, the World Health Organization recommends the adoption of moderate or sustained physical activity. “Walking, biking, biking, sports in general, active relaxation and play are all popular ways of physical activity that can be enjoyed by everyone, whatever their level.” Start slow if the word sport bothers you, take advantage of the good weather to get into nature and feel free to motivate yourself if you’re having trouble. Password: Avoid a sedentary lifestyle that has adverse health effects.
The benefits of physical activity are numerous: “In addition to the number of calories expended, the physiological effects of physical activity are at the origin of the virtuous circle: it will largely preserve muscle mass at the origin of the use of energy substrates. In fact, the more physically active you are, the greater the heat dissipation – including While at rest. Its practice is also involved in the regulation of glycemia (blood sugar level), hormonal metabolism and energy “ Explains Erin Margaritis, Deputy Director of Risk Assessment and Head of Food, Animal and Plant Health in the ANSES Risk Assessment Division.
In terms of diet, we have known for decades the physiological or psychological harms of weight loss diets that carry real health risks. “One of the major and recurring consequences of deprivation and exclusion practiced, whatever the diet, is, paradoxically, weight regain, and even weight gain. The more you diet, the more you promote weight gain” Refers to ANSES.
So, it’s not about depriving yourself, it’s about adopting a healthy, varied and balanced diet by avoiding the (too much) sugar in drinks in particular and in processed products: Excess calories consumed from foods and drinks that are high in free sugars also contribute to unhealthy weight gain, which can lead to weight gain or obesity. The most recent evidence also shows that free sugars have an effect on blood pressure and serum lipids, and suggests that reducing free sugars intake reduces risk factors for cardiovascular disease. says the World Health Organization.
Limiting the intake of free sugars should be less than 10% of the total energy intake and it is suggested that we go even further and go below 5% of the total energy intake to maximize the health benefits. A good way to avoid eating harmful added sugar is to cook yourself, not eat industrial dishes and drinks.
Prefer unsaturated fats
In short, a healthy diet consists of the following: at least 400 grams (or 5 servings) of fruits and vegetables per day, legumes (such as lentils and peas), dried fruits, and whole grains (such as unprocessed corn, millet, oats, wheat, and brown rice) that are rich in fiber They help us feel full and ensure good health and transit for our gut bacteria. Less than 30% of the total energy consumed should come from fat.
Unsaturated fats (found in fish, avocado, and nuts as well as sunflower, soybean, canola, and olive oils) are preferred over saturated fats (found in fatty meats, butter, palm oil, coconut oil, cream, cheese, clarified butter, and lard) and unsaturated fatty acids from ruminants such as cows. “Artificial trans fatty acids found in baked and fried foods as well as in snacks and prepackaged foods, such as frozen pizza, pies, biscuits, biscuits, waffles or cooking oils and spreads, cannot be part of a healthy diet and should be excluded.” says the World Health Organization.
You should not avoid proteins that bring satiety and contribute to muscle health but rather by favoring plant proteins (most of which are found in super algae: spirulina, soybeans, hemp, pumpkin seeds, peanuts, tree nuts, and legumes) or lean meats such as poultry.
Since we can tend to eat without feeling hungry, because we are bored or because we are stressed or tired, practicing mindfulness meditation will not make the pounds fly away but can help to stay in the present moment, be more aware of certain eating behaviors and thus walk away About it to feel good in your body and mind.
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