As you become more active, you'll need more food, but not just any food—you need healthy, energy-laden food that will jump-start the next phase of your day, not weigh it down. Learn how to eat healthfully and drink more water.  Switch to whole grains. It's healthy and delicious. It might not be what you're used to, but you'll enjoy the richer, nuttier flavors. If you don't want to switch entirely to whole grain, try to make half of the grains you eat whole grain. Who knows—you may find that you like whole grain more and more each day.  Cut out unhealthy snacks and replace them with fruits and vegetables. The high fiber and water content will make you feel full, and the high vitamin and mineral content will nourish and transform your body naturally. Try to make meals that are half fruits and half veggies. Eat lean protein foods. Try to buy meat that is lean (which means that it has a lower fat percentage). Eat beans, eggs, and seeds to boost your protein intake without the fat that comes with meat. Eat seafood at least once a week. Seafood contains protein as well as omega-3 fatty acids (which is the heart-healthy kind of fat).  Cut back on solid fats. These include items made with butter or shortening such as cookies, cakes, and other desserts. They are also found in processed meat like sausage and bacon, as well as in ice cream and pizza. Solid fat is the kind that results in you hitting the gym a lot more.  Eat foods with a low glycemic index. These are foods that take longer for your body to digest and convert into energy, so you will feel fuller throughout the day with a smaller number of calories. Moreover, you avoid the "sugar rush" that comes as a result of eating foods with a high glycemic index, getting a nice boost of sustained energy throughout the day instead. This will keep you uplifted whether you're doing work or exercising. Purchase the healthy fruits, vegetables, whole grains, soups etc. that you want yourself to eat, and keep the junk out of your cupboards so you won't be tempted. It's not bad to indulge once in a while, but it's too easy to do so if you keep your house full of unhealthy treats. Instead, the best litmus test for your true desire to indulge is if you're willing to make the trip to the bakery or supermarket to purchase it. (Even better, make that trip on foot or by bike, if possible). Before you indulge, drink two 8oz (250 ml) glasses of water. If you still want the treat after that, go for it. Sometimes our brain confuses our hunger or cravings for food with thirst. Water is one of the best cures for cravings. Water keeps you hydrated and promotes optimal metabolic activity. Moreover, water takes up a great volume in your stomach, so you will feel fuller without having consumed many snacks or meals. This is a great tool to keep off the excessive calories that you don't really need but consume due to psychological eating or not knowing your satiety levels.  Carry a reusable water bottle around with you at all times. You'll be surprised how easy it is to get in your recommended 1.5~2 liters (0.5 US gal) of water each day. It's also cheaper than purchasing drinks whenever you get thirsty and better for the environment. Drink water instead of sugary drinks like soda. If you feel less compelled to drink water because of its lack of taste, try infusing your water with your favorite fruits, like strawberries, blueberries, lemons, oranges, and limes. When you're giving your body a run for its money with varied physical activities, you also need to let it recover by getting a sufficient amount of sleep. Determine how many hours of sleep you need in order to feel refreshed in the morning, then discipline yourself to wake up and go to bed at the same times on a daily basis.  Not getting enough sleep also comes at a huge expense to your immune system. You're much more likely to get sick if you don't give your body the energy or time to fight against infectious viruses and bacteria, and you'll take longer to recover from common conditions like a cold. Sleeping too little has also been linked to overeating. Be sure that you don’t deprive your body of sleep energy or you will make it up in calories. To stay fit in the long run, you should perform regular maintenance on your body, just as you would with a car. Take yourself to the doctor and dentist regularly to make sure everything is running smoothly on the inside and to prevent any potential problems from arising.
امنح جسدك الوقود الذي يحتاج إليه. قم بتخزين الأطعمة الجيدة بمنزلك. قم بشرب 1.5 لتر إلى 2 لتر من المياه كل يوم. امنح جسدك الفرصة للراحة. القيام بالفحوص الطبية.