Have you gained a lot of kilos in the last few months? Maybe you really are doing everything right, but it's not just about extrapolating in the main meals. In a busy routine, even with diet, we're tempted to grab a quick bite for breakfast before rushing out the door, or eat the leftovers straight out of the fridge for dinner.
The process really seems to be right, with you including fruits and vegetables in your diet, avoiding refined carbohydrates and saturated fats, but there is always something to improve.
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The recommended thing is always to seek a healthy diet, balancing it with physical activities practiced daily.
In June of last year, the American Heart Association (AHA) released a guide called “Life's Essential Eight(The Eight Essentials of Life), which presents a list of lifestyle recommendations for improving and maintaining heart health.
Based on that, now check out some basic rules to see the weight fall off the scale!
Some of them are:
stay active
In line with NHS (UK National Health Service) guidelines for exercise, it is recommended that adults between 19 and 64 years old seek at least 30 minutes of moderate physical activity per day, at least 5 times in the week.
These recommendations are aimed at promoting cardiovascular health, strengthening muscles and bones, improving mental health, and controlling weight.
improve food
Adopt a nutritious and balanced diet, composed of natural foods rich in nutrients, such as vegetables, fruits, whole grains, legumes, seeds, vegetable protein sources, lean meats, skinless poultry, fish and Seafood.
It is essential to follow a healthy diet, avoiding processed and ultra-processed foods, and prioritizing options that provide the necessary nutrients to keep your health up to date.
Do not smoke
Quitting smoking is one of the most beneficial actions you can take to improve your health, both mental and physical. According to the AHA, it is recommended to establish a date to quit smoking and comply with the agreement, either immediately or gradually.
Sleep well
Most adults require seven to nine hours of sleep each night to maintain good health. Lack of adequate sleep has been linked to health problems such as heart disease and can even lead to weight gain.
The AHA offered some recommendations to promote good quality sleep, such as keeping your phone away from your bed at night, adjusting your screen brightness if used before bedtime and establish a regular sleep routine, trying to go to bed and wake up at the same times every night nights.
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