Ever thought of changing your lifestyle and upgrading your standard of living? Well, talking about lifestyle modifications, things that spring to your mind probably encompasses waking up early in the morning, hitting the gym finally, stop eating junk food, dieting, developing the habit of reading a book daily, etc. But what if someone tells you that your lifestyle transformation is greatly based on:
Yes, you have read it right. Eating healthy and properly is scientifically proven to yield countless health benefits. But keep in mind, these dietary changes should be adopted gradually and after taking expert opinion as unsupervised fluctuations in eating habits may leads to serious health conditions like malnutrition, diabetes, heart conditions, etc.
Small Steps, Big Changes
You need to really take small steps if you want to have a positive impact on your lifestyle. This could simply be, by just embracing healthy eating habits. Here is a list of Eight easy steps to eat better and healthy that are evidence-based.
8 Drink More Water – Keep Yourself Hydrated
Start your transformation with the simplest step – drink enough water and avoid dehydration. The human body is made of upto 60% water and the most important organs of the body, the Heart and Brain comprise 74% of water.
Besides this, try to replace soda with water. Not saying to totally avoid soda drinks but drink water instead of these sugary drinks as much as possible. Those fancy color sugary fluids are extremely injurious to your health, causing premature bone deterioration, aging, kidney complications and the list goes on. So, to alter your lifestyle, try to cut out soda drinks and consume water instead.
7 Eat small meals but at regular intervals
Another easy but important step to eat better is to steer clear of large portions of the meal and taking them at irregular periods i.e, starving for the whole day and then eating too much for dinner. It is now proved by researches that taking frequent, smaller meals can boost metabolism. In return, you will burn more calories resulting in weight loss. These mini-meals can:
- Balance Sugar levels.
- Supply energy and essential nutrients to the whole body throughout the day.
- Burn calories.
- Aid in weight loss.
- Satisfy the appetite.
So, start employing this easy step for better eating and better living.
6 Add more Proteins and Fibre to Your Diet.
Proteins are a fundamental part of nutrition and act as a crucial energy source when other energy mechanisms failed to provide adequate power. Similarly, fibers have the magic of conquering your unwanted hunger. Simply increase the intake of these prime minerals and witness the miracle. Some important protein sources are :
- Skim Milk.
- Low-fat Yogurt, Cheese.
And for Fibres, consume :
- Whole grains.
- Brown rice.
- Baked potato.
5 Say ‘No to Fast food’ – Cook at home
Now, you are assuming that this is not an easy step to follow but believe yourself “You can do it!” You are sensible enough to understand the hazardous impacts (e.g., hormonal imbalances, obesity, stomach problems, even heart issues) that junk food has on your health. So, try your best to avoid cheese loaded, spicy restaurant meals and cook at home as much as possible. But you can still have a Cheat Day, which means you can enjoy your favourite fast food once a week, but strictly saying “Only Once a Week”.
4 Keep an eye on your Calories as well as Nutrients Intake
Whether you are consuming smaller meals, from small plates or ignoring yourfavorite junk food, still keep your calories and nutrients intake under strict observations. Various apps are available for this purpose and you can also read countless success stories of people who utilize this technique and enhance their standards of living. So whatever and whenever you eat, count your calories and never exceed your daily requirements. In this way, you can prevent obesity, malnutrition and undernutrition.
3 Add Nutritional Supplements to Your Menu
You must consider this important step for a healthier life. In this fast-paced world, you usually give a miss to your nutritional demands that in return have deteriorating consequences on your health. Nutritional deficiencies can cause copious complications including bone diseases, vision problems, heart and brain impairments, kidney troubles, and many more. Thus, after consulting an expert and keeping in view your body requirements, add supplements to your diet Given below are some important supplements;
- Omega 3 fats.
2 Make a list of “Healthy” and “Unhealthy” Food.
Now, it’s time to get creative with your food. Take a paper, pick a pen and draw a line in the center. Write “Healthy” and “Unhealthy” on each side. This is the best method to evaluate yourself and also the easiest way to eat better. Whatever you think to be healthy and good for yourself, write on the “Healthy” side and note how much you are consuming it. Similarly, in the “Unhealthy” column, note down things that are bad for your health, are high in calories, or simply is unhealthy. Just try this method for a week and you will observe a positive boost in your eating habits.
1 Eat your meal slowly
Now, you have read some important and practical steps to eat healthier. But here, you are going to get Easiest Way to Eat Better and that amazing step is to “Slow down while Eating Your Meal”. According to one famous saying “ Chew your food 40 times before engulfing it”. It is now scientifically proven that chewing your food slowly will aid you in better digestion, better absorption of nutrients and it will also help you in weight loss.
Besides, you will feel full earlier and faster, less stressed and of course, can enjoy your meal more.
Start adding the above easy yet important steps to your daily eating routine and within few days, you will notice the wonders that these changes will do to your living. As Ralph Emerson said;
Take care of your health to enjoy your real wealth.