Your dearest wish is to live healthily and get fitter? With a firm commitment to change and a little discipline you can achieve your goal. Our 35 tips should help you along the way.
Here's how: Take two or three tips from the list that you continuously monitored - as a small milestone, so to speak. Once you have the tips firmly integrated into your everyday life, you can make you a new tip, until your final destination reached. Remember: Have fun. Here we go!
1. Regular health checkups
We can do a lot to be a long, healthy and fit. A regular health checkup at the doctor’s is a part of it. They provide information about the health of our cardiovascular system and our kidneys. In addition, the doctor checks to see if a disease is present sugar. Depending on your age, this basic research can be linked to cancer screening. From the age of 35 years, the health insurance will usually every two years, the cost of such a basic checkup.
2. Just relax!
With Stress in everyday life our brain responds promptly: It pours increases the stress hormone cortisol from. It keeps you alert and active, even though we are exhausted and tired, weakens the immune system and affect our metabolism. What to do? A trip to the sea, hiking in nature, autogenous training, progressive muscle relaxation, meditation or yoga can help as a first expansion measure. In the long term you should try to turn your greatest stressors.
3. Sleep, little man, sleep...
An adult man needs an average of seven to eight hours of sleep. We sleep permanently too little, which not only has an impact on our attention and performance, but also on our eating habits. Lack of sleep leaves us access to high-calorie foods with lots of sugar, carbohydrates and fat the energy boost, but keeps not last long. Our tip: A ritual before bedtime, for example, a meditation, preparing your body and mind to rest so falling asleep easier.
4. Finds out what you love!
It is difficult to lead a healthy lifestyle, if you do not know what is inside you. Therefore, it finds out! This may be new to exercise or something creative. There are no limits, but only one consequence: If you do what you love, you are in your element, you feel comfortable and happy.
5. Pay attention to your breath
Breathing can reassure us in stressful situations. For this purpose there are various breathing techniques. One of them is the 4-7-8-breathing technique. And so it works: You breathe in through your nose deeply while counting to four. Hold your breath and count to seven. Then you breathe vigorously from the mouth, as if you want to blow up a balloon, and counts to eight. This cycle is repeated three to four times.
6. Never give up!
With the promise to yourself, to never give up, you achieved everything you've done to you. A small exercise to: set or sets you at your favorite place in the home, in the park - wherever you are comfortable. Close your eyes and relax you. Imagine your future self, what you feel here, what you look like, maybe where you are now and what you are doing. This image, this feeling - it looks to you carefully, and stores it in you. Then come back to you, open your eyes, you can feel again after. Every time you doubt on the way to your goal, maybe even want to give up, remember the image and feel to it. And on we go!
You are what you eat!
7. Eat Natural foods
Canned soup, fast food or packaged - all these foods should get out of your stock cabinets. They are treated industrially, often mixed with chemical substances. Accesses to prefer fresh products that deliver pure energy and valuable nutrients because you are what you eat!
8. Healthy living also goes without renouncing
Let the fingers of exclusion diets! They teach you only waiver, which can lead to nutritional deficiencies and diseases in the long term. Better: If necessary, seeks a change in diet and combines it with enough exercise and sleep - these are still the best conditions for a healthy life.
9. Metabolism Kick morning
A glass of warm water with lemon in the morning gives the body the fluid it needs, and supported by its antibacterial effect the flushing out of toxins that have accumulated over the previous day in the body. Together with a pinch of cayenne pepper you help your sluggish metabolism still on the jumps.
10. Without breakfast, the day is gone?!
Your breakfast should not solely of a fallen down coffee exist. Take the time for a healthy breakfast. This brings the metabolism revved up and creates a good energy base for the day.
11. Smoothies for breakfast
Your daily diet does not provide the body enough nutrients? Our tip: Do you in the morning or between a smoothie made of fresh fruits and vegetables - for a proper immune-kick.
12. What about milk?
Factory farming, poor feed quality through the admixture of hormones and antibiotics - there are many factors that affect the quality of milk. Alternatively, you can - depending on the compatibility - resort to almond or soy milk; will seek to ensure that they contained calcium and no added sugar.
13. Drink less alcohol
Alcohol not only contains a lot of sugar, which can at overindulgence lead to diabetes. The ethanol contained also affects our organs and can eventually lead to memory and language loss, impotence, infertility, muscle cramps or heart problems.
14. A meatless day a week
You must not immediately become a full-time Semi-vegetarianism (a person who has a primarily vegetarian diet but occasionally eats meat or fish). They dispense three or more days a week on meat and generally consume high-quality organic meat. But at least on a weekday could you whole grains, legumes, vegetables and fruits to give priority. This relaxes the stomach, provides valuable nutrients and gives us a good conscience.
15. The food at the table
Before the television or the computer, we usually take not true, what and how much we eat. We are so distracted that we quickly into shoveling tons of food with us. In addition, we chew the food under cooked, so we digest them inadequately. Better: sitting and eat in peace at the table. Then we notice only just in time, when we are tired, but also facilitate the work of the stomach and intestines.
16. Vegan Desserts - a clever compromise!
Who says it is not fit and yet chocolate mousse can eat? This vegan version is healthier and good for your figure.
17. Meals
Healthy eating takes more time than fast food. But often it has to be fast, but unfortunately. Whether cut fruits and vegetables or a healthy meal for the work: Good planning is half the battle! Prepares best at the weekend some food rations for work before and freezes them if necessary. So you need a week in the evening after work is not exhausted in the kitchen stand and cook, but have equal everything at hand.
18. Water with fruit as a refreshing detox drink
Without water goes almost nothing: it regulates our metabolism, the cardiovascular, digestion, and our body temperature and is used as a solvent and means of transport. Along with fruits, it is ideally suited as a detox drink. Lemon, grapefruit, cucumber, cherry or cantaloupe is among the basic food and make our body well.
19. For all those who like it hot: Detox Tea
A detox tea ensures that liver and kidneys are relieved.
20. Proteins for a tight body
Proteins make our muscles efficiently and act on important organic regeneration processes. It is that we make our body healthy proteins are even more important. The selection is great, fortunately not only meat and fish are good sources of protein, but also vegetarian foods such as Greek yogurt, cottage cheese, Swiss cheese, eggs, kidney beans, lentils, nuts, tofu, peas, wheat seedlings and quinoa.
21. Red meat is taboo
Eat nutritious Mediterranean and eat fresh fish instead of red meat prefer - heart and brain will thank you. At the same time you bow with a Mediterranean diet against cancer and diabetes.
22. Three large, or rather several small meals?
About this question, argue even the most nutrition experts. Fact: Whether three large or several small meals, regular and conscious eating is important for the body. So, the stomach and intestines can better digest and you eat does not have your satiety addition. Those who want to lose weight should pay particular attention to the energy balance. Meaning: Only when you supply the body with less energy than it needs, it goes to its energy reserves and their take off.
23. Green tea for health
The tannins contained in green tea soothe the gastrointestinal tract. It also regulates blood pressure and reduces the risk of cardiovascular disease. At the same time its high vitamin and mineral content and its phytochemicals make him very valuable to us. These so-called flavonoids bind free radicals, protect against cancer and strengthen the immune system.
24. Ginger - Healing Focus
The ginger contained in the ginger plant, pungent reduces inflammation, dissolves mucus and breast feeding pain. Those who suffer from motion sickness should chew a small piece of ginger. It helps fight dizziness - usually the trigger for nausea. Even with gastrointestinal upsets or in the cold time helps ginger with its antibacterial and disinfecting effect.
25. Being mindful feed
Ask yourself each time in the refrigerator: Is it boredom or I really hungry? If you just what to do with you know, turns right around again. Lest prefers a book, listening to music, doing something productive. A small workout at home cannot hurt either. Food Should you only when you are hungry.
26. Better sleep with an empty stomach
It's time for bed, but you cannot sleep? That could be because you've eaten something too late. Because then our digestive keeps us awake. Therefore, should you at least two hours before bedtime to eat anything - for a quiet and restful night.
27. Stay away from soft drinks!
Soft drinks quench our thirst only apparently. Due to the high amount of sugar they seem more dehydrogenating. The excess sugar, the body, usually does not consume, and stores it in fat as an energy reserve converted from. Possible consequences: Caries, obesity and diabetes diet - or light products are also not recommended. The contained, therein, synthetic sweetener aspartame to be responsible for side effects such as headaches, allergies, seizures, and even cancer. The healthy alternative: mineral water with fruit - also tastes sweet and strengthens your immune system.
Do you fit for life!
28. You are your top priority
Goals like "get fit" or "decrease" it’s not attained by powders, tablets or starvation. It all starts with your personal decision to make a priority of your health. So you decide!
29. A Date with yourselves
Take your time and arranged a sports-date with yourself Of course you can offer your project to keep loose in the head, but we promise you that. The bastard will be stronger in the case and present you a lot of excuses. So, pin out, pull out the calendar and Sport free!
30. Interval training is worthwhile
Interval training is booming - and for good reason. Interval training kicks endurance training with regard to fat burning, strength gains, after burn and even in the endurance, because you built more muscle and produced fat loss hormones.
31. Strength training instead of diet
Why? Simply because muscles melt fat, they stimulate the metabolism and thus increase energy expenditure. And once more energy than is supplied, you take off. The best part: Instead of flabby skin like a diet training for a solid body makes.
32. Provide variety
Constantly the same thing is to make in the long run simply bleak. Your muscles look the same. So it is challenging! Changes the type of training, you are flexible in exercise duration and intensity. You will see the muscles thank you this variety with higher growth and performance.
33. The goal in mind
There will always be times and excuses to not to take up the training. The question is: How do you deal with it? The best remedy for training failures is discipline. They will, however, determined by self-motivation. Therefore, it is worthwhile to regularly check the training and possibly adapt. There are many ways to stay motivated. The important thing is always to keep one's own goal in focus.
34. When in doubt, call for support
If you doubt, to achieve your ambitious goal alone, ask your best friend or sister, if they go at least initially with you for training. If you have first started, the doubts disappear in an instant.
35. Treat yourself a new outfit
The goal is plugged, the Sport partner found, you are motivated? Prima, go! But please, only with the right clothes. Does not pick up the last baggy clothes for sports, but you begrudge corresponding functional fitness clothing? This is not only more comfortable to wear (because the sweat is transported away directly), but also gives us a better feeling during training.
Here's how: Take two or three tips from the list that you continuously monitored - as a small milestone, so to speak. Once you have the tips firmly integrated into your everyday life, you can make you a new tip, until your final destination reached. Remember: Have fun. Here we go!
1. Regular health checkups
We can do a lot to be a long, healthy and fit. A regular health checkup at the doctor’s is a part of it. They provide information about the health of our cardiovascular system and our kidneys. In addition, the doctor checks to see if a disease is present sugar. Depending on your age, this basic research can be linked to cancer screening. From the age of 35 years, the health insurance will usually every two years, the cost of such a basic checkup.
2. Just relax!
With Stress in everyday life our brain responds promptly: It pours increases the stress hormone cortisol from. It keeps you alert and active, even though we are exhausted and tired, weakens the immune system and affect our metabolism. What to do? A trip to the sea, hiking in nature, autogenous training, progressive muscle relaxation, meditation or yoga can help as a first expansion measure. In the long term you should try to turn your greatest stressors.
3. Sleep, little man, sleep...
An adult man needs an average of seven to eight hours of sleep. We sleep permanently too little, which not only has an impact on our attention and performance, but also on our eating habits. Lack of sleep leaves us access to high-calorie foods with lots of sugar, carbohydrates and fat the energy boost, but keeps not last long. Our tip: A ritual before bedtime, for example, a meditation, preparing your body and mind to rest so falling asleep easier.
4. Finds out what you love!
It is difficult to lead a healthy lifestyle, if you do not know what is inside you. Therefore, it finds out! This may be new to exercise or something creative. There are no limits, but only one consequence: If you do what you love, you are in your element, you feel comfortable and happy.
5. Pay attention to your breath
Breathing can reassure us in stressful situations. For this purpose there are various breathing techniques. One of them is the 4-7-8-breathing technique. And so it works: You breathe in through your nose deeply while counting to four. Hold your breath and count to seven. Then you breathe vigorously from the mouth, as if you want to blow up a balloon, and counts to eight. This cycle is repeated three to four times.
6. Never give up!
With the promise to yourself, to never give up, you achieved everything you've done to you. A small exercise to: set or sets you at your favorite place in the home, in the park - wherever you are comfortable. Close your eyes and relax you. Imagine your future self, what you feel here, what you look like, maybe where you are now and what you are doing. This image, this feeling - it looks to you carefully, and stores it in you. Then come back to you, open your eyes, you can feel again after. Every time you doubt on the way to your goal, maybe even want to give up, remember the image and feel to it. And on we go!
You are what you eat!
7. Eat Natural foods
Canned soup, fast food or packaged - all these foods should get out of your stock cabinets. They are treated industrially, often mixed with chemical substances. Accesses to prefer fresh products that deliver pure energy and valuable nutrients because you are what you eat!
8. Healthy living also goes without renouncing
Let the fingers of exclusion diets! They teach you only waiver, which can lead to nutritional deficiencies and diseases in the long term. Better: If necessary, seeks a change in diet and combines it with enough exercise and sleep - these are still the best conditions for a healthy life.
9. Metabolism Kick morning
A glass of warm water with lemon in the morning gives the body the fluid it needs, and supported by its antibacterial effect the flushing out of toxins that have accumulated over the previous day in the body. Together with a pinch of cayenne pepper you help your sluggish metabolism still on the jumps.
10. Without breakfast, the day is gone?!
Your breakfast should not solely of a fallen down coffee exist. Take the time for a healthy breakfast. This brings the metabolism revved up and creates a good energy base for the day.
11. Smoothies for breakfast
Your daily diet does not provide the body enough nutrients? Our tip: Do you in the morning or between a smoothie made of fresh fruits and vegetables - for a proper immune-kick.
12. What about milk?
Factory farming, poor feed quality through the admixture of hormones and antibiotics - there are many factors that affect the quality of milk. Alternatively, you can - depending on the compatibility - resort to almond or soy milk; will seek to ensure that they contained calcium and no added sugar.
13. Drink less alcohol
Alcohol not only contains a lot of sugar, which can at overindulgence lead to diabetes. The ethanol contained also affects our organs and can eventually lead to memory and language loss, impotence, infertility, muscle cramps or heart problems.
14. A meatless day a week
You must not immediately become a full-time Semi-vegetarianism (a person who has a primarily vegetarian diet but occasionally eats meat or fish). They dispense three or more days a week on meat and generally consume high-quality organic meat. But at least on a weekday could you whole grains, legumes, vegetables and fruits to give priority. This relaxes the stomach, provides valuable nutrients and gives us a good conscience.
15. The food at the table
Before the television or the computer, we usually take not true, what and how much we eat. We are so distracted that we quickly into shoveling tons of food with us. In addition, we chew the food under cooked, so we digest them inadequately. Better: sitting and eat in peace at the table. Then we notice only just in time, when we are tired, but also facilitate the work of the stomach and intestines.
16. Vegan Desserts - a clever compromise!
Who says it is not fit and yet chocolate mousse can eat? This vegan version is healthier and good for your figure.
17. Meals
Healthy eating takes more time than fast food. But often it has to be fast, but unfortunately. Whether cut fruits and vegetables or a healthy meal for the work: Good planning is half the battle! Prepares best at the weekend some food rations for work before and freezes them if necessary. So you need a week in the evening after work is not exhausted in the kitchen stand and cook, but have equal everything at hand.
18. Water with fruit as a refreshing detox drink
Without water goes almost nothing: it regulates our metabolism, the cardiovascular, digestion, and our body temperature and is used as a solvent and means of transport. Along with fruits, it is ideally suited as a detox drink. Lemon, grapefruit, cucumber, cherry or cantaloupe is among the basic food and make our body well.
19. For all those who like it hot: Detox Tea
A detox tea ensures that liver and kidneys are relieved.
20. Proteins for a tight body
Proteins make our muscles efficiently and act on important organic regeneration processes. It is that we make our body healthy proteins are even more important. The selection is great, fortunately not only meat and fish are good sources of protein, but also vegetarian foods such as Greek yogurt, cottage cheese, Swiss cheese, eggs, kidney beans, lentils, nuts, tofu, peas, wheat seedlings and quinoa.
21. Red meat is taboo
Eat nutritious Mediterranean and eat fresh fish instead of red meat prefer - heart and brain will thank you. At the same time you bow with a Mediterranean diet against cancer and diabetes.
22. Three large, or rather several small meals?
About this question, argue even the most nutrition experts. Fact: Whether three large or several small meals, regular and conscious eating is important for the body. So, the stomach and intestines can better digest and you eat does not have your satiety addition. Those who want to lose weight should pay particular attention to the energy balance. Meaning: Only when you supply the body with less energy than it needs, it goes to its energy reserves and their take off.
23. Green tea for health
The tannins contained in green tea soothe the gastrointestinal tract. It also regulates blood pressure and reduces the risk of cardiovascular disease. At the same time its high vitamin and mineral content and its phytochemicals make him very valuable to us. These so-called flavonoids bind free radicals, protect against cancer and strengthen the immune system.
24. Ginger - Healing Focus
The ginger contained in the ginger plant, pungent reduces inflammation, dissolves mucus and breast feeding pain. Those who suffer from motion sickness should chew a small piece of ginger. It helps fight dizziness - usually the trigger for nausea. Even with gastrointestinal upsets or in the cold time helps ginger with its antibacterial and disinfecting effect.
25. Being mindful feed
Ask yourself each time in the refrigerator: Is it boredom or I really hungry? If you just what to do with you know, turns right around again. Lest prefers a book, listening to music, doing something productive. A small workout at home cannot hurt either. Food Should you only when you are hungry.
26. Better sleep with an empty stomach
It's time for bed, but you cannot sleep? That could be because you've eaten something too late. Because then our digestive keeps us awake. Therefore, should you at least two hours before bedtime to eat anything - for a quiet and restful night.
27. Stay away from soft drinks!
Soft drinks quench our thirst only apparently. Due to the high amount of sugar they seem more dehydrogenating. The excess sugar, the body, usually does not consume, and stores it in fat as an energy reserve converted from. Possible consequences: Caries, obesity and diabetes diet - or light products are also not recommended. The contained, therein, synthetic sweetener aspartame to be responsible for side effects such as headaches, allergies, seizures, and even cancer. The healthy alternative: mineral water with fruit - also tastes sweet and strengthens your immune system.
Do you fit for life!
28. You are your top priority
Goals like "get fit" or "decrease" it’s not attained by powders, tablets or starvation. It all starts with your personal decision to make a priority of your health. So you decide!
29. A Date with yourselves
Take your time and arranged a sports-date with yourself Of course you can offer your project to keep loose in the head, but we promise you that. The bastard will be stronger in the case and present you a lot of excuses. So, pin out, pull out the calendar and Sport free!
30. Interval training is worthwhile
Interval training is booming - and for good reason. Interval training kicks endurance training with regard to fat burning, strength gains, after burn and even in the endurance, because you built more muscle and produced fat loss hormones.
31. Strength training instead of diet
Why? Simply because muscles melt fat, they stimulate the metabolism and thus increase energy expenditure. And once more energy than is supplied, you take off. The best part: Instead of flabby skin like a diet training for a solid body makes.
32. Provide variety
Constantly the same thing is to make in the long run simply bleak. Your muscles look the same. So it is challenging! Changes the type of training, you are flexible in exercise duration and intensity. You will see the muscles thank you this variety with higher growth and performance.
33. The goal in mind
There will always be times and excuses to not to take up the training. The question is: How do you deal with it? The best remedy for training failures is discipline. They will, however, determined by self-motivation. Therefore, it is worthwhile to regularly check the training and possibly adapt. There are many ways to stay motivated. The important thing is always to keep one's own goal in focus.
34. When in doubt, call for support
If you doubt, to achieve your ambitious goal alone, ask your best friend or sister, if they go at least initially with you for training. If you have first started, the doubts disappear in an instant.
35. Treat yourself a new outfit
The goal is plugged, the Sport partner found, you are motivated? Prima, go! But please, only with the right clothes. Does not pick up the last baggy clothes for sports, but you begrudge corresponding functional fitness clothing? This is not only more comfortable to wear (because the sweat is transported away directly), but also gives us a better feeling during training.
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