25 best health tips, health care and fitness tips and much more

1. Do not consume calories because of sugar.
   Sugary drinks are most of the things that call us and that can be placed on your body.

This is because the brain does not record the calories of liquid sugar in the same way as the calories in solid foods.

For this reason, when you drink soda, you end up eating more calories.

Sugary drinks are strongly associated with obesity, type 2 diabetes, heart disease and all kinds of health problems.

Keep in mind that fruit juices are almost as bad as soft drinks in this regard. They contain so much sugar and small amounts of antioxidants do not nullify the harmful effects of sugar.

1. Eat nuts
   Despite being rich in fat, nuts are incredibly nutritious and healthy.

They are loaded with magnesium, vitamin E, fiber and various other nutrients.

Studies show that nuts can help you lose weight and can help fight type 2 diabetes and heart disease.

In addition, about 10-15% of the calories in the nuts are not even absorbed in the body, and some evidence suggests that they can promote metabolism.

In one study, almonds showed an increase of 62% in weight compared to complex carbohydrates.

1. Avoid eating junk food (eat real food)
   All processed fast foods in the diet are the biggest cause of the most obese and sick people in the world.

These foods are designed to be "very rewarding", so they brainwash more than we need, even for addicts to some people.

They are low in fiber, protein and micronutrients (empty calories), but have a high content of unhealthy ingredients such as added sugar and refined grains.

1. Do not be afraid of coffee.
   The coffee has been filmed unfairly. The fact is that it is actually very healthy.

Coffee is rich in antioxidants, and studies indicate that coffee drinkers live longer and have a lower risk of type 2 diabetes, Parkinson's disease, Alzheimer's disease and many other diseases.

1. Eat fatty fish
   Everyone agrees that the fish are healthy.

This is especially true in the case of fatty fish, such as salmon, that contain omega-3 fatty acids and other nutrients.

Studies show that people who eat most fish have a lower risk of all types of diseases, including heart disease, dementia and depression.

1. Get enough sleep
   The importance of getting enough sleep can not be overestimated.

It can be as important as diet and exercise, if not more.

Sleeping badly can lead to insulin resistance, and expel hormones from the appetite and reduce their physical and mental performance.

In addition, it is one of the strongest individual risk factors for weight gain and obesity in the future. One study showed that short sleep was associated with an 89% increase in the risk of childhood obesity and 55% in adults.

1. Take care of the health of your guts with probiotics and fiber.
   Sometimes, the bacteria in your intestines, collectively called intestinal microbes, are known as "forgetful organs."

These intestinal insects are very important for all types of aspects related to health. Infection in intestinal bacteria is associated with some of the most serious chronic diseases in the world, including obesity.

A good way to improve the health of the gastrointestinal tract is to eat probiotic foods (such as yogurt and yogurt in vinegar), take probiotics and eat lots of fiber. Fiber works as fuel for intestinal bacteria.

1. Drink a little water, especially before meals.
   Drinking enough water can have many benefits.

An important factor is that it can help increase the amount of calories you burn.

According to two studies, the metabolism can increase by 24-30% over a period of 1-1.5 hours. This can add up to 96 extra calories if you consume 2 liters (67 ounces) of water per day.

The best time to drink water is half an hour before meals. One study showed that one pint of water, 30 minutes before each meal, increases weight loss by 44%.

1. Do not overfeed or burn
   Meat can be a healthy and nutritious part of the diet. It is rich in protein and contains many important nutrients.

The problems occur when the annealed meat is burned. This can lead to the formation of harmful compounds that increase the risk of cancer.

So, eat meat, just do not overdo it or burn it.

1. Avoid bright lights before bedtime
   When we are exposed to bright lights at night, this interrupts the production of the sleep hormone melatonin.

The "breakthrough" is the use of a pair of amber lenses that prevent blue light from entering the eyes.

1. Take vitamin D3 if you do not take too much sun.
   In the past, most people got vitamin D from the sun.

The problem is that most people do not get much sun these days. They live where there is no sun, they stay most of the day or they use a sunscreen when they go out.

According to 2005-2006 data, approximately 41.6% of the US population. UU It is deficient in this critical vitamin.

If sun exposure is not enough, vitamin D supplements have been shown to have many health benefits.

This includes improving bone health, increasing strength, reducing the symptoms of depression and reducing the risk of cancer, to name a few. Vitamin D can also help you live longer.

1. Eat vegetables and fruits.
   Vegetables and fruits are "healthy" virtual foods, and for good reason.

They are loaded with pre-boticotic fibers, vitamins, minerals and all kinds of antioxidants, some of which have strong biological effects.

Studies show that people who eat most vegetables and fruits live longer, have a lower risk of heart disease, type 2 diabetes, obesity and all kinds of diseases.

1. Make sure you eat enough protein
   Eating enough protein is very important, and many experts believe that the recommended daily intake is too low.

Protein is especially important for weight loss and works through several different mechanisms.

Eating a large amount of protein can greatly improve your metabolism, at the same time making you feel so full that you can eat fewer calories. It can also reduce cravings and reduce the need to eat snacks late at night.

It was also found that eating lots of protein reduces blood sugar levels and blood pressure.

1. Do some cardio, or just walk
   Aerobic exercise (or cardio) is one of the best things you can do for your mental and physical health.

It is especially effective in reducing abdominal fat, a type of harmful fat that accumulates around your organs. Lower abdominal fat should lead to significant improvements in metabolic health.

1. Do not smoke or use drugs, and drink only moderately
   If you are a tobacco smoker or are taking drugs, diet and exercise are the least of your worries. These problems are addressed first.

If you choose to include alcohol in your life, do so only moderately and consider avoiding alcohol altogether if you have alcohol.

1. Use extra virgin olive oil.
   Extra virgin olive oil is the healthiest fat on the planet.

They are loaded with monounsaturated fats and powerful antioxidants that can fight inflammation.

Extra virgin olive oil produces many beneficial effects on heart health, and people who consume olive oil have a much lower risk of dying from heart attacks and strokes.

1. Reduce your consumption of added sugars.
   The added sugar is the only worst ingredient in modern diets.

Small amounts are fine, but when people eat large amounts, they can wreak havoc on metabolic health.

The consumption of large amounts of added sugar is associated with many diseases, including obesity, type 2 diabetes, heart disease and many forms of cancer.

1. Do not eat too many refined carbohydrates.
   Not all carbohydrates are created equal.

The highly refined carbohydrates were processed and all the fibers were removed. They are low in food (empty calories) and can be very harmful.

Studies have shown that refined carbohydrates are related to overeating and many metabolic diseases.

1. Do not be afraid of saturated fats.
   The "war" on saturated fats was wrong.

It is true that saturated fats increase cholesterol, but also increase good cholesterol (HDL) and LDL changes from small to large, which is associated with a lower risk of heart disease.

New studies with hundreds of thousands of people have shown that there is no relationship between the consumption of saturated fats and heart disease.

1. lifting heavy objects
   Lifting weights is one of the best things you can do to strengthen your body and improve the shape of your body.

It also leads to dramatic improvements in metabolic health, including better insulin sensitivity.

The best method is to go to the gym and lift weights, but exercises with body weight can be effective.

1. Avoid the crossing of synthetic fats.
   Synthetic unsaturated fats are artificial fats that are closely related to inflammation and heart disease.

It is better to avoid it like a plague.

1. Use many herbs and spices.
   There are many herbs and spices that are incredibly healthy there.

For example, ginger and turmeric contain anti-inflammatory and antioxidant effects, leading to different health benefits.

You must make an effort to include as many herbs and spices as possible. Many of them can have beneficial effects on your health.

1. Take care of your relationships
   Social relationships are very important. Not only for his mental health, but also for his physical health.

Studies show that people close to friends and family are healthy and live much longer than those who are not.

1. Keep track of your diet from time to time
   The only way to know exactly what you eat is to weigh the food and use a nutrition tracker like MyFitnesspal or Cron-o-Meter.

It is important to know how many calories you are eating. It is also important to make sure you have enough protein, fiber and micronutrients.

Studies suggest that people who track their food intake in one way or another tend to have more success in losing weight and committing to a healthy diet.

Essentially, anything that increases your awareness of what you eat will probably help you succeed.

Personally, I keep track of everything I eat for a few consecutive days, every few months. Then I know exactly where to make adjustments to get closer to my goals.

1. If you have excess abdominal fat, get rid of it.
   Not all body fat is the same.

Fat is found mainly in the abdominal cavity, abdominal fat, which causes problems. These fats accumulate around the organs and are closely related to metabolic diseases.

For this reason, the size of your waist can be a stronger sign of your health than the figure on the scale.

Cutting down on carbohydrates, eating more protein and eating too much fiber are excellent ways to get rid of abdominal fat.