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Healthy New Year: 5 Simple Ways You Can Improve Your Health for 2019

By Anne Carpenter 13/10/2022 2 mins read

The goal of achieving a healthy New Year's resolution can seem daunting. But it doesn't need to be. Here are a few simple ideas to help you kick start a healthier lifestyle in 2019.

Simple ways to live healthier in 2019

We all know that the new year is a fresh start with a new promise and a desire to improve ourselves. This is a time to get rid of bad habits and make positive changes in our lives. The key is to harness your potential and make changes. Here are some easy ways to improve health in 2019

Start with a small goal

While it is easy to make resolutions and to be focused, planning and preparation are key to success. Create a plan for your health and visualise your goals. You can set a timeframe for reaching your goals and then reward yourself when you achieve them. This will keep yourself motivated and on the right track to achieving your goals. Start small by setting a goal for the first year. As you grow, it will become more important.

Eat more fruits and vegetables

There are many benefits to increasing your consumption of fruits and veggies. They are full of vitamins and minerals as well as low in calories. You can help protect your body against many health risks such as cancer and heart disease by eating more vegetables and fruits each day. They reduce inflammation, lower blood pressure and cholesterol. You'll feel more energetic and have a positive outlook.

Get more water

You may find it tempting to buy sugary drinks. However, drinking more water is the best and most effective way to increase your daily water intake. There are several simple ways to do so. Watering down your favourite beverages can help reduce their sugar levels. Many people find it easier and more enjoyable to drink more water if they eat water-rich foods. When you feel thirsty, try switching to water.

Exercise more

Most likely, you have resolved to be a better gym member in 2019. You may have also noticed that most people don’t stick with their resolutions for very long. A new study shows that 60% of Americans don't get 30 minutes of moderate exercise each day. A lack of exercise can lead to a variety of health issues, including obesity, poor circulation, and high blood pressure. It's not only physical problems that are linked to lack of exercise. A happier outlook and lifestyle has been shown to be associated with increased physical activity.

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FAQ

How can busy people lose weight

It is best to eat less and exercise more to lose weight.

Weight gain is possible if you eat a lot of food. You will also gain weight if your exercise is not enough. Combining these two simple habits will help you lose weight.

Is cardio a way to quickly lose weight?

Cardio exercises are great at burning calories but don't help you lose weight. It depends on how much fat you have stored and what kind of exercise you do.

If you're obese, cardio exercises might not be enough for you to shed those extra pounds.

You need to combine them with dieting and other types of exercise.

For example, running or jogging are great cardio exercises to help you lose weight quickly. These cardio exercises burn more calories than any other type of exercise.

You should train resistance to gain muscles, not fat. Resistance training involves using free weights, machines, bands, elastic bands, etc.

You can lose weight quickly by combining cardio and resistance training.

A combination of cardio and resistance training will help you lose weight quickly.

How long do I need to fast for weight loss?

The answer isn't as easy as it seems. A number of factors need to be considered when determining how many days of fasting are needed for optimal fat loss. These are:

Your age. Intermittent fasting can be difficult for young people (under 40). This is because they have less time to recover after each fast. You may not have enough energy for a sustained period of daily fasting if you are older (over 60).
Your current body composition. If you already have a lot of muscle mass, you'll likely benefit most from longer periods of fasting. For those with less muscle mass, however, you may be able to benefit from shorter fasting times.
How physically active are you. Exercise regularly and you may need to extend the fasting window in order to get enough sleep between workouts.
Your health history. People with heart disease, diabetes, and cancer may require extra fasting monitoring.
How do you handle stress? Stressful situations can make us eat more. To avoid this, you might want to increase the lengths of your fasting window.
The type of diet you follow. Certain diets, like ketogenic diets, may require even longer fasting periods.
Your sleep quality. Also, a lack of sleep has been linked with increased appetites and decreased metabolism. Therefore, it may take some experimentation before determining what works best for you.
The amount you eat of protein. Consuming more protein helps to stabilize blood sugar levels. This could lead to lower insulin levels. This will allow you to fast longer.
Whether you're trying to gain or lose weight, people who are trying to gain weight usually require longer fasting periods than those who are trying to lose weight.
How many calories do you consume in your fasting windows? Fasting fewer calories per day may result in greater fat loss than fasting for more calories per day.
Your fitness level. Faster people are more likely to be fit, and burn more calories during the day.
Your gender. Women tend to have a greater appetite than men, so they might need to fast for longer periods. Women tend to have smaller appetites so they might only need to fast for 20-30 minutes each morning.
Your lifestyle. Are you someone who gets plenty of physical activity? Do you workout several times each week? Does your job involve sitting at a desk all day long? All these factors can have an impact on how much time you should speed.
What amount do you spend on food each month? Eating healthy foods doesn't necessarily mean spending much money on groceries. It's possible to save money by purchasing whole grains rather than white bread, fruit instead of candy bars, lean meats instead fatty cuts, and fruits instead of candy.
It is vital that you control your hunger. You might not have to fast as much if your hunger isn't a problem.

How often do people fast every day?

A majority of ketogenic dieters fast one week. However, there are some who fast twice per week. Others fast three-times per week.

The length of each fast varies too. Some people fasted for 24 hours and others for 48 hours.

Some people even go longer than 72 hours. However, extreme cases like these are rare.

What foods are good for me to lose weight quickly?

You can lose weight more quickly by eating fewer calories. This can be done in two ways:

Reduce the amount of calories you consume daily.
Increase the number of calories you burn through physical activity.

It's not difficult to cut down on the amount of calories you eat. Everywhere you turn, there are many calorie-dense fast foods. But, here's a list of foods that will help you shed those extra pounds.

Beans are high in fiber and protein. They have almost no fat making them an excellent choice for dieters looking to reduce their caloric intake.
Oatmeal has low calories, but high levels of nutrients such as magnesium and potassium. Oatmeal has less sugar than other cereals.
Eggs are full of cholesterol and protein. Eating eggs once or twice a week can boost your metabolism, helping you burn more calories throughout the day.
Whole grain bread reduces hunger pangs. This can help you feel fuller and longer.
Dark chocolate is full of antioxidants. Flavonoids have been linked to lower blood sugar and improved heart health.
Cottage cheese is rich in calcium which aids in bone strength. Cottage cheese also contains vitamin D, which can boost immunity.
Omega-3 fatty acids are abundant in salmon, which can promote brain development and improve cardiovascular function.
Green tea contains a lot of catechins. These are compounds that can fight cancer and improve metabolism.
Broccoli is a great source of folic acid, which reduces homocysteine levels in the blood. Homocysteine levels that are high have been linked to increased risks of heart disease and stroke.
Yogurt is a wonderful way to get probiotics into your diet, without having to consume a lot of added sugars. Probiotics are vital for good digestive health.
Berries can be a healthy snack choice that tastes great and is very nutritious. Blueberries, strawberries, blackberries, raspberries, and cranberries are all excellent sources of vitamins and minerals.
Avocados are full of healthy fats. A half avocado contains 80 calories and plenty of fiber.
Nuts make a delicious snack and are also a good source of protein. All kinds of nuts are great choices, including almonds.
Sweet potatoes are another starchy crop that is rich in beta carotene. This makes your skin glow. Because they have higher levels of beta carotene, the orange sweet potatoes are more beneficial than regular sweet potatoes.

What is the best way to exercise when you are busy?

Doing exercises at home is the best way to stay in shape. It doesn't take much to get fit. You can do simple exercises at-home without having to purchase expensive equipment.

You will need a pair, mat, chair, timer, and some dumbbells.

Consistency is the most important thing. You could lose motivation if your workouts are not consistent for more than a few consecutive days.

A great way to start off would be to try lifting weights three times per week. You could do push-ups and pull-ups as well as squats, lunges or push-ups.

Once you have mastered the basic movements, it is possible to move on to other types such as running and jumping rope, skipping or yoga, Pilates, dance, swimming, weight lifting, tennis, golf, playing basketball, soccer, volleyball, badminton or squash.

Remember to pick the program that best suits your lifestyle when choosing an exercise program. You might avoid exercising if your work hours are long.

If you're a night owl then it is better to exercise in the evening than in the morning.

Be aware of your body and rest when you feel tired.

What should I eat during intermittent fasting to lose weight?

Cut out carbs to lose weight. This means you have to cut back on carbs such as bread, pasta rice, potatoes, and any other carbohydrate-based food.

Because it makes you feel fuller, you'll want to limit your intake of protein. You won't feel as hungry.

Focus on foods rich in healthy fats like olive oil, avocado, nuts and seeds. These foods can keep you satisfied for hours after they are eaten.

It's important to make sure you're drinking plenty of water, too. Water helps you to stay hydrated which makes it easier for you to lose weight.

You may find that you actually crave these foods when you fast. These cravings don't necessarily mean that you should give in. If you do, you could gain more weight than you lost.

Try to limit how many calories you eat each day. This will help prevent you from overeating. When hunger strikes, drink a glass of water instead of reaching for another snack.

Although it might seem counterintuitive, this is actually proven to be a great way to lose weight. A study published in Obesity found that participants ate fewer calories when they drank plain water than sugary drinks.

Plain water was also shown to reduce hunger. So if you really want to lose weight, skip the sweetened beverages and stick to water.

You don't have to eat every calorie or avoid certain foods if you are trying to lose weight. Instead, focus on making small changes to your lifestyle.

For example, you can start by swapping your usual breakfast sandwich for a bowl of oatmeal. You can also swap out your afternoon cookie for a piece fruit.

These easy swaps can add up and help you lose weight without spending hours in the kitchen.

Statistics

According to Harvard Health, it's estimated that a 155-pound (70-kg) person burns roughly 112 calories per 30 minutes of weight training (5). (healthline.com)
Another study found that 24 weeks of weight training led to a 9% increase in metabolic rate among men, which equated to burning approximately 140 more calories per day. (healthline.com)
Among women, the increase in metabolic rate was nearly 4%, or 50 more calories per day (14Trusted Source (healthline.com)
According to a study sponsored by the American Council on Exercise, a person weighing around 140 pounds (64 kg) would burn 108 calories at a 30-minute beginner's Pilates class or 168 calories at an advanced class of the same duration (26). (healthline.com)

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How To

How to lose belly fat fast?

It is hard to lose belly fat. It takes hard work and dedication. If you apply these tips, you'll see the results.

Healthy Food It is essential to eat healthy food. Healthy food includes fruits, vegetables, whole grains and lean proteins.
Drink Water. Drinking water will keep you hydrated and make it easier to feel satisfied for longer durations. Drink plenty of water each day.
Cardio exercises are a great way to burn calories and build muscle mass. Cardio exercises are great for building muscle mass and helping you burn more calories. They also improve your heart health and boost metabolism. You should do at least 30 minutes of cardio exercise per day.
Get enough rest. Sleep is crucial for maintaining good health. A lack of sleep can lead anxiety and stress that can then be exacerbated by unhealthy habits like smoking and drinking.
Reduce Stress Levels. Stress affects our brain chemistry and hormonal levels. When we are stressed, our bodies produce cortisol, a hormone that increases hunger pangs and cravings for high-calorie foods.
Take Regular Breaks. Take regular breaks throughout the day. You can go for a walk outside or take a quick nap. This gives your body and mind time to relax.
Avoid Alcohol Consumption. Alcohol is a waste of calories that slows down the body's ability to digest food. You should avoid alcohol if your goal is to lose belly fat.
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