Health goes hand in hand with a harmonious body. So being concerned about your body does not mean narcissism, but self-respect. I’m not saying that everyone has to be just fiber or spend their life in the gym, but I’m talking about a pleasant and caring physical appearance.
Each person is different, this is a certainty. What works for one person may not work for another.
The 10 steps below are a guide to a healthy lifestyle and a healthy diet guide. If you eat healthy, move and rest, it is impossible not to have a harmonious and healthy body.
The 10 steps for a harmonious and healthy body:
1) Eat, don’t starve yourself
Being lean does not necessarily mean that you look good or that you are healthy. You have to eat to have energy, but do it with your head.
First, however, how many times a day you should eat. 5 times, 3 main meals and 2 snacks (about the importance of the 3 main daily meals you can find a more comprehensive article HERE).
Breakfast should be the most consistent meal and the easiest, the dinner with lean meat and vegetables.
Thus, not only will you have energy all day long so you can do everything much better but, by always eating a little, you will not get to do it based on advanced hunger. You will find that you will eat less without ever suffering from hunger.
2) Without fried foods, empty calories, and excess of sugar
Any food, no matter how healthy, through the frying is loaded with unhealthy fats and becomes harmful, not just that it will fatten.
By empty calories, I mean fast food, chips, white flour, and high-fat pastry. The notion of empty calories means that they don’t bring you anything beneficial for the body, no nutrients, just that you put fat on your waist, bottom, and, worse, on the blood vessels and around the organs.
I talked extensively about the harmful effects of excess refined sugar HERE
3) Reduce salt consumption
Too much salt in the diet can contribute to increased blood pressure, which, untreated can cause heart attack, heart attack, and kidney disease. Sodium and chlorine in the salt are substances necessary for our body, but consumed excessively can have negative effects.
The amount of salt required daily for the body is how much it contains between your fingers. Although our body supports more than that, we should not exaggerate. Often we do not realize that, daily, we consume too much salt. This is because salt comes from many sources and not just the one we add to the food.
These other sources are salt added by food producers, salt from different spices, salt that different foods naturally contain, medicines, bottled water, etc.
4) What and when to eat
Now, however, let’s move on to what you can consume, the List is not at all short, you know. The one recommended and used by me, can be found HERE
The idea is quite logical and simple: carbohydrates are consumed in the first part of the day because they are high energy sources but they end quickly so you must consume it in an activity, while proteins are broken down with a greater effort by the body so they will stimulate your burns, so they are the best choice for dinner.
Fats are essential for the body, especially for brain activity, so they should not be eliminated. It should represent about 25% of what you eat daily. It just has to be healthy fats.
The fruits are eaten in the first part of the day and at about 2 hours distance from any other meal. This is because, on the one hand, they are digested quite hard and, on the other hand, they contain fructose, ie carbohydrates.
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5) Comply with food combination rules
The food combination rules are straightforward. Just remember that the only rule is to eat a variety of foods, and don’t worry if you sometimes eat foods together that aren’t supposed to go together.
Foods should be eaten in combinations that maximize the amount of fiber you get from your diet. This means that you should eat fruits with vegetables but not with starches or proteins.
You can eat starches and proteins together, but make sure you’re getting plenty of fruits and vegetables as well.
You’ll also want to try eating more raw foods as opposed to cooked ones, raw foods have fewer calories and more nutrients than cooked ones do!
Few foods are harmful in themselves. The bad combination is the problem. An article about the right combination of foods can be found HERE.
6) Consume alcohol with moderation
Moderate alcohol consumption has beneficial effects on the body, related to the action of the nervous system and not only. Excessive alcohol consumption has negative effects on the nervous system, liver, cardiovascular system, metabolism, as well as on mental activity.
Moderate alcohol consumption occasionally involves no more than 50 ml of brandy, whiskey, or 200 ml wine or 500 ml beer.
7) Hydration
I think I’ve said it many times, but I repeat because it is important: every cell of the body needs water to function properly. Water!!! Or tea, no bottled juices, or even home-made coffee or whatever else comes to mind.
An adult should drink about 2-3 liters of water a day. Or unsweetened tea. It works just as well.
If you want to find more about the benefits of hydration go HERE
8) Move
It is essential for health. If you’re not into sports, at least try to give up comfort. Create opportunities to walk more (see the benefits of walking HERE) and keep up, park farther when you go to the mall or supermarket, play with your kids, walk while talking on the phone, go to a farther printer when you are in the office, go up the stairs not with the elevator. All of these are simple things.
Plus you can move around at home. It’s simple and you can’t complain about the lack of time. You don’t necessarily have to sit on the couch while watching TV.
You can move. A simple and effective example of how you can train your whole body in just 10 minutes HERE.
9) Rest
Rest is also essential for the body. It is the time when it recovers. Otherwise major problems and imbalances appear. An adult should sleep 6-8 hours a night, ideally between 10 pm and 6 am. If you can’t meet the hours, at least the duration.
10) Manage correctly the daily stress
Daily stress decreases the body’s resistance and can cause, among others, depression, ulcer, headache, hair loss, or heart disease. When you feel stress encompass you, take immediate action: Get away from the source of stress, take a deep breath, take a walk, or talk to someone. In other words, destroy the stress until it destroys your health.
Last Thoughts:
The journey towards a healthy lifestyle begins with awareness and having a sense of accountability towards one’s own body. It is an ongoing process, but by focusing on the body, one can begin to shift their perspective towards the mind and heart, ultimately leading to a harmonious life.
Let’s share this guide with our friends, family, and loved ones who could benefit from it. After all, no one wouldn’t want to live a healthier and happier life.
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