Here we have brought to you total health and nutrition tips that are truly based on science and the opinions of qualified experts.
- Reduce Sugar Calorie Intake
Sugary foods/drinks are one of the most fattening substances that go into your body. One of the reasons for the increase in fat from sugary foods/drinks is that it is not easy to measure calories from liquid sugar and our brain also does not measure the sugar present in it in the same way it does for solid food.
Sugary drinks are largely responsible for increasing obesity, type 2 diabetes, heart disease, and many other health problems.
Some fruit juices can be as harmful as soda, as they sometimes contain just sugar. Some of the antioxidants present in them are not able to reduce the harmful effects of sugar.
- Eat More Nuts
Nuts, despite being high in fat, are incredibly nutritious and have many health benefits. They are rich in magnesium, vitamin E, fiber, and other nutrients. According to many studies, nuts can also help you lose weight and also help in fighting type 2 diabetes and heart diseases.
Also, our body does not absorb even 10 to 15% of the calories from nuts. Some evidence also suggests that it can also boost our metabolism.
According to a study, almonds aid in weight loss by 62% as compared to complex carbs.
- Avoid Processed Junk Food
Processed junk food is incredibly harmful to our health. These foods are specifically designed to trigger your pleasure centers, so they tend to make your brain overeat – even promoting addiction in some people.
These foods are usually lacking in fiber, protein, and micronutrients, and are high in harmful ingredients such as added sugars and refined grains.
- Drink Coffee
Many people have wrong information about coffee and that coffee is harmful to our health but this is not true. It has been proved by many studies that coffee is very healthy.
It contains high amounts of antioxidants, and studies have also shown that coffee consumption is associated with longevity and a reduced risk of several other diseases such as type 2 diabetes, Parkinson’s, and Alzheimer’s.
- Eat fatty fish
Fish is considered a great source of high-quality protein and healthy fats, especially fatty fish, such as salmon, which are rich in omega-3 fatty acids and various other nutrients.
One study showed that people who ate the most fish had a lower risk of several conditions such as heart disease, dementia (difficulty with memory, language, and recognizing people), and depression.
- Get Enough Sleep
The importance of adequate quality sleep in our lives is immense and cannot be denied. You might not believe it, but your poor sleep or poor sleep can increase insulin resistance in your body, disrupt your hunger hormones and reduce your physical and mental performance.
Apart from all this, poor sleep is most responsible for your weight gain and obesity. According to one study, insufficient sleep increased the risk of obesity in 89% of children and 55% of adults.
- Drink enough water, especially before meals
Make sure to drink enough water throughout your day, drinking enough water can have many benefits. Amazingly, it can help you burn calories.
According to studies, if you drink enough water every day, it can increase your metabolism by 24-30% in 1-1.5 hours. If you drink 8.4 cups (2 liters) of water per day, you can burn an additional 96 calories per day.
The optimal time to drink it is 30 minutes before each meal. One study showed that drinking 2.1 cups (500 ml) of water 30 minutes before each meal can increase weight loss by up to 44%.
- Do not overcook or burn the meat
Meat can be a nutritious and healthy part of your diet if you are a non-vegetarian. It contains high amounts of protein and many important nutrients.
Problems arise when the meat is overcooked or it burns as it cooks. This can lead to a build-up of harmful compounds in meats that can increase the risk of cancer in your body. Take special care of this when cooking the meat or ensure that it should not be overcooked or burnt.
- Avoid bright light while sleeping
If you are exposed to bright light before bedtime, it can disrupt your production of the sleep hormone melatonin.
To avoid this, you can use amber-tinted glasses which block blue light from entering your eyes in the evening. It helps in producing melatonin which is produced in complete darkness, which helps you to sleep better.
- Get Sunshine or Take Vitamin D3
As you may be aware, sunlight is the biggest source of vitamin D. In such a situation, vitamin D supplements can be a good option.
Benefits of taking it include improving your bone health, increased strength, decreased symptoms of depression, and a lower risk of cancer. Vitamin D can help you live longer.
- Eat More Vegetables and Fruits
Vegetables and fruits are rich in prebiotic fiber, vitamins, minerals, and many antioxidants, some of which have powerful biological effects.
Much research suggests that people who eat more vegetables and fruits live longer and have a lower risk of heart disease, type 2 diabetes, obesity, and other diseases than other people.
- Eat Adequate Protein
Adequate protein intake is very important for good health. Also, this nutrient is particularly important in weight loss. High protein intake can boost your metabolism significantly. Adequate protein can reduce your craving for late-night snacking. Adequate protein intake also reduces the level of low blood sugar and blood pressure.
- Do Cardio Exercise
Doing aerobic exercise, also known as cardio, is one of the best things you can do for your mental and physical health. It is especially effective in reducing belly fat (a harmful type of fat that builds up around your organs). Losing belly fat can lead to major improvements in metabolic health.
- Do not smoke/drugs, consume alcohol in moderation
If you smoke or take drugs, deal with those problems first. Diet and exercise can wait. If you drink alcohol, drink in moderation and if you drink a lot, consider cutting it down completely.
- Take care of your food
If you want to know how many calories you eat, the only way to know is to track your food intake and use a nutrition tracker. It is also necessary to ensure that you are getting enough protein, fiber, and micronutrients.
Studies show that people who keep track of their food intake are more successful at losing weight and sticking to a healthy diet.
- Get Rid Of Excess Belly Fat
You may not be aware, but belly fat is especially harmful. It tends to accumulate around your organs and is strongly linked to metabolic diseases. For this reason, your waist size may be a stronger marker of your health than your weight. Carbs and more protein and fiber should be eaten to get rid of belly fat.