To be healthier you have to make a decision to take action and take control over your daily actives.
1 Recommend 30 minutes of physical activity 4 days out of every week.
2 Recommend 60 minutes of physical activity a day for children or adolescents.
3 Start off by walking 10 minutes a day and gradually increase the minutes per day.
4 Do outside work like cutting the grass with a push mower, pull weeds, rake leaves, or wash your car.
5 While you’re sitting on the couch being a couch potato try stretching, lifting weights, pedaling a stationary bike, or walking on a treadmill while watching TV.
6 Instead of your morning coffee break at work try a 10 minute walk around the office.
7 when your are off work mix your activity up so you do get burnt out. Try walking one day, swim the next, and on the weekends try biking, dancing, or playing some sort of sport activity.
8 When you go shopping to a large shopping plaza try parking once and walk to all your destinations rather than driving to each.
9 Get outside and have fun play with your kids, kick a ball, shoot some hoops, jump a rope, or ride a bike.
How to avoid dehydration
The steps below are very simple steps to follow to avoid dehydration.
1 In order to avoid dehydration, you should drink about 6-8 glasses of water every day.
2 When weather is warm or when you’re more active, you should increase the amount of water you drink.
3 Avoid drinking soft drinks that are high in added sugar.
How to control your eating
Breakfast can help give you the energy you need to make it through the day, and provide some of the vitamins and minerals you need for good health. Breakfast can help you jump-start your metabolism. Why do you think it is called breakfast? Your body has just fasted all night long with nothing to eat and your body needs food to break this fast of not eating through the night.
Missing meals will not help you lose weight but eating a good breakfast can help you control your weight. Try eating whole grain cereal with low fat milk and sliced banana with a glass of orange juice.
How to eat smart
1 Eat a variety of nutrient rich foods. You need more than 40 different nutrients for good health.
2 Eat plenty of whole grains, fruits, and vegetables. Eat 6-11 servings of grain, 2-4 servings of fruit, and 3-5 servings of vegetables.
3 Try to eat moderate portions like eating a 3 ounce serving of meat along with your vegetables.
4 Don’t skip a meal but just eat regular meals and eat smaller portions.
5 Reduce the amount of your favorite food that you eat especially those foods that are high in fat, salt or sugar.
6 Try to balance out your food choices. If you miss out on any food group one day make it up for the next day.
7 Try to make changes gradually. Changing too much, too fast can get in your way of success.
How to cut on eating
1 cut down on saturated fat and sugar.
2 Eat less salt in your diet. Try to have no more than 6 g of salt per day.
3 Try using a small plate to control portions.
4 Try using small bags to put treats and snacks into to control your intake.
5 Try to avoid stressful situations before eating.
6 If you think you are hungry try drinking two glasses of water first.
7 Try to chew your food longer and eat slower.
How to make losing weight easier
1 Make small changes over time in what you eat and the level of activity you do.
2 Be adventurous and expand you tastes to enjoy a variety of foods and physical activities.
3 Be flexible and find the right balance between what you eat and the physical activity you do over several days. Don’t think about your days mistakes.
4 Be sensible and try enjoying the foods you eat but just don’t overdo it.
5 Try to stay active and walk the dog, walk the mall, or just walk around the block. You will be surprised what a 30 minute walk a day will do for your health.