12 Habits To Help You Stay Healthy And Attractive With Minimal Effort
chandrama deshmukh 
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People are aware of health facts today. It is common knowledge that you should watch what you eat, avoid stress, exercise, and sleep properly, in order to become physically fit. But knowledge of these facts does not automatically get people to change and adopt good habits. Nor is it possible for everyone to bring about such changes in their lifestyles instantly. So, what helps in this process of making our choices healthier? Well, read on!
1. Check For Nutrients, Not Calories!
Learn the difference between empty calories and nutritious ones. A study published in the New England Journal of Medicine divides food into high-quality and low-quality foods (1). This study, based on the nutritional habits of over 120,000 individuals, showed that people who ate low-quality foods such as sugary drinks, potato chips, and sliced bread, experienced weight gain over a period of time, while those who ate high-quality foods such as vegetables, fruits, whole grains, nuts, and yogurt, lost weight (2).
So, even though nuts and fruits are high in calories, you should enjoy eating them, for they contain vitamins and minerals that help you maintain good health.
2. Not The Apple, But Vegetables Keep The Doctor Away
Vegetables contain micronutrients that help you to stay fighting fit! They also help in digestion and absorption of these nutrients because they contain water and plenty of fiber. The next good habit to adopt would be to buy vegetables regularly and cook them or eat them as salads.
3. Moderation Is The Key, Not Deprivation
Depriving yourself of your favorite treat will only make you crave for it. The wise thing is to enjoy what you like and listen to your body. This way you will have a better control over yourself, allowing you to slowly get into the habit of eating moderately.
4. Drink More Water, Eat Less Automatically
Research on eating habits shows that increasing the quantity of water you drink reduces the craving for fat and salts (3). In the study, those who were well-hydrated ate less sugar, sodium, and cholesterol-rich foods. Hence, take this habit seriously and watch your weight drop.
5. Eat More Protein
Protein is an important part of your diet. It repairs and builds bones, muscles, and tissues in your body. But more importantly, eating more protein helps in maintaining weight. Seafood, eggs, dairy products, and beans are some rich protein sources that you can enjoy eating without having to worry about gaining weight.
6. Move Around More
Even if you are chained to a desk job, walk away from your seat periodically and step out to take short five-minute breaks – at least once every hour. This deliberate and conscious walking about will go a long way in keeping you youthful and fit!
7. Eat Your Snack, But From A Plate
Eating directly from a packet is a bad habit. Let’s face it – you will not stop till you finish all of it! Hence, pile up your snack on a plate and eat slowly, relishing every bite. You will end up eating a lot less of that unhealthy stuff.
8. Plan Ahead And Schedule
If you want to start swimming every day, keep your swimsuit, goggles, cap, towel, and ear pads ready in a pre-packed bag. Schedule your swimming sessions ahead of time so that you don’t miss it due to lack of planning. Whatever be your favorite exercise, prepare in advance and add it to your schedule. Without these steps, you cannot get into the exercise habit.
9. Eat Large Servings Of Soupy Food
A study by the Department of Nutrition at Penn State University revealed that people wanted to eat a certain quantity of food during every meal (4). But when they ate soupy food, it remained in the stomach for a longer time, making them feel full, which consequently led to them eating less during the following meal.
10. No More Than Six Spoons Of Sugar
The American Heart Association suggests that women should restrict their intake of sugar to six spoons a day. Hence, you must check your intake to see if it is in line with this recommendation.
11. Drink Black Or Green Tea
Recent research has proved that drinking black or green tea has beneficial effects on your gut, one of which is also a resultant weight loss (5).
12. Brush Your Teeth Before Your Meal
If you brush your teeth as soon as you wake up, it curbs your craving to eat something. A simple habit such as this not only gives your teeth a healthy look, but can also help you lose weight!
The tips given above are based on common sense. And they are easy steps to healthy living, which is the key to looking your best all through the hectic routine of daily life!
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