Decide on a healthy lifestyle and get rid of extra pounds, while remaining happy? It’s possible, experts say.
Preparation is important!
— Even the most intense training will not bring the desired result if you do not eat right, — says Joe Wicks, trainer and creator of the 90 Day SSS plan. — Even if you need to have time and prove yourself at work, and stay with your family, and relax with friends, this does not mean that you should give up full meals. On the weekend, make a menu for next week, buy groceries, cook at home. This will unload you on weekdays and help you not to rack your brains over what would be such a harmless meal at lunchtime.
Let sports bring joy
— Remember how we climbed trees in childhood, ran around the yard and rushed around the gym in physical education classes? says Anna Kessel, founder and chairman of Women in Football. — Sport in childhood was a pleasant part of life, not a burden. So why have we stopped enjoying it? When did a morning run become a heavy duty, and going to a fitness club a test?
Sports in childhood was not a burden. So why have we stopped enjoying it?
You need to learn how to get in shape by playing. Going to run after breakfast? Lace up your shoes and go. While you’re running, focus on the power of your legs to get you from point A to point B. Decided to swim? Think of strong arms that can carry you forward through the waves. Yoga class? Assess your flexibility, even if you are only able to do one asana so far.
And take your friends with you! Take breaks, discuss nature in the park, run races, have fun. Sport is not a duty, but a way of life, fun and carefree.
Protein is your friend
– If you don’t have time for other lunch options than on the go – choose protein, says Jackie Lynch, a therapist and nutritionist. — The body spends the most effort on digesting it, and the protein itself helps to reduce the production of carbohydrates, maintains energy and balances blood sugar. This will save you a chocolate bar a couple of hours later. Plus protein fills you up much faster. When choosing between a croissant and a ham and cheese sandwich, opt for the sandwich. And keep a bag of almonds and pumpkin seeds in your purse. They can be a snack, add porridge or yogurt.
Try to include protein in every meal. Hummus, chickpeas, fish, eggs, quinoa, meat — something from this list should be on the menu.
On the move — life
“A sedentary lifestyle on weekdays and weekends harms not only the figure, but also our mind,” says psychotherapist Patricia Macnair from the University of Bristol (UK). — The faster a person returned to his daily activities after an illness, the faster he recovered. Therefore, every day, try to devote at least half an hour to a mobile sport or active training. It can be a dance lesson, running on the track, cycling, tennis and even intense swimming.