15 Basic Rules to Achieve a Fitness Body

achieve a Fitness body

How to start a healthy life?

1 Visit a health professional. Find a doctor for a general check-up and rule out illnesses that can lead to weight gain, a nutritionist to design an eating plan according to your tastes and objectives, a psychologist or psychiatrist to support you in managing anxiety and a physical trainer to design a special routine to help you achieve your goals. It’s the best investment you can make.

Green tea helps burn fat

2 Eat healthily. A healthy diet is high in vegetables, fruit, fiber, and low in saturated fat, salt, and sugar. Also, portions should be checked. It limits the consumption of red meats (only once or twice a week) and prioritizes the consumption of white meats and lean cuts.

How to replace healthy and inexpensive food?

3 There are no good or bad foods. Rather, there are good or bad ways to eat them. Potatoes are healthy, but there’s a big difference if you eat it roasted in a cascara oven or fried with oil and excess salt.

Why do we have a bite at night?

4 Use the dish method. Divide your plate into 3 parts: Half of it should be completely occupied by vegetables, preferably raw salads. One-quarter of protein and one quarter of complex carbohydrates

5 Eat enough. Never stay hungry, but when you feel satisfied, stop eating. Cheat your stomach with water, fat-free broth or a bowl of fresh salad with vinaigrette, so you can eat less of the main course and feel satisfied.

It is best to do 5 – 6 meals a day

6 Eat slowly and chew food well. The feeling of hunger usually goes away within 30 minutes after you start eating, so the slower you eat, the fewer calories you will eat.

Myths and truths about fat burning

7 Don’t skip any food. I mean breakfast, snacks, lunch, snack and dinner, minimum five meals a day without avoiding anxiety and losing weight in a healthy and permanent way.

Breakfast Benefits

8 Drink plenty of water. Between two and three liters at least distributed throughout the day (8-12 glasses), to keep you hydrated and reduce food anxiety.

Cold water accelerates metabolism

9 Eliminates frying. Prepare grilled foods in a Teflon skillet, wok or baked in the oven to minimize the need for oil. You can use vegetable oil for cooking and olive oil for adding to salads. (One teaspoon per meal). Use natural sweeteners without calories, such as stevia. Say goodbye to table sugar (sucrose) or reduce it to its tiniest expression. Excess sugar leads to overweight because it is stored in the form of fat.

Is it better to cook food?

11 Decreases salt intake. It promotes the retention of liquids and the absorption of glucose in the intestine, with the consequent increase in weight and body volume. It can also increase blood pressure with the consequences of this.

12 Prepare and season your food with low-sodium salt, pepper, garlic, onion, parsley, oregano, coriander, thyme, rosemary, ginger, basil, basil, curry, cumin, plain mustard, plain plain plain plain plain yogurt, olive oil, balsamic or plain vinegar, lemon.

13 Make a good selection of foods that you love but know you shouldn’t eat. And leave one day a week in ONE FOOD TO GIVE YOU THE TASTE with a meal. But you will only do this when you have lost at least 10% of your current weight. Not before

Food cheating

14 Learn to control anxiety. There are many tools to achieve this, and this is very important.

Tips for controlling and reducing appetite

15 Exercise 5 times a week. Regular physical activity, combined with a proper diet, is the most effective way to not only lose weight but to maintain weight over time. Physical exercise will help you burn calories, reduce body fat, and lower your risk of numerous diseases such as diabetes, heart disease, and even some cancers.

What’s first: cardiovascular or weights?

THE IDEAL EXERCISE PLAN for anyone should include 30-45 minutes of strength training (with weights) + 45 minutes of cardiovascular exercise + 5 to 10 minutes of flexibility exercises.

Finally, stay motivated. Build a list of reasons to keep yourself in action until you reach each of your goals.

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