The secret of having a healthy body doesn’t lie in “one pill per day programs” or restrictive diet fads.
Most diet programs and weight loss pills that claim to drastically reduce weight in short period are usually either unhealthy or have a yo-yo effect (getting back to the same weight as soon as you stop dieting).
Any artificial, expensive and unhealthy chemicals that are advertised as “weight loss miracles”, usually don’t work.
There is actually NO secret!
Having a healthy body means following principles of a healthy diet and lifestyle.
Therefore, we have prepared 9 healthy principles that will help you lose and maintain a healthy weight.
1. Avoid Fast Food
Fast food is unhealthy, there’s no doubt about that!
If you want to have a healthy body, you’ll need to avoid fast food restaurants by miles.
Even though it might feel tempting to go for a cheap fast food meal, in the long run your body will pay the price for this unhealthy eating habit.
You can eat healthy foods on a budget. Stores are filled with reasonably priced fresh and non-processed foods that can be prepared in a jiffy.
2. Reduce Your Caloric Intake
The math is simple, eat less than what you consume.
When it comes to losing weight, you should eat 500-700 calories less than what your body requires.
If your body needs 2,000 calories per day then in order to lose weight limit yourself to 1,300 calories.
Keep in mind that daily calorie requirements differ from person to person.
Gender, age, physical activity and overall body constitution play an important role when it comes to how much energy your body needs.
Use this calculator to calculate your daily calorie needs.
3. Reduce Sugar Intake
White sugar can cause many health problems, and its excessive use can in many ways badly impact your body.
In order to maintain a balanced and healthy diet it’s necessary to reduce or entirely remove foods that contain empty calories without any nutritional value.
Food to avoid: sugar, alcohol and foods with refined flour.
It’s also suggested that you avoid juices and soft drinks with extra added sugars.
4. Choose Nutrient Rich Food
Healthy way of losing weight means choosing nutrient-rich foods such as whole grains, foods rich in protein and green leafy vegetables.
It’s important not to combine it with high calorie sauces and toppings.
Choose fresh, non-processed and nutrient rich food.
Consumption of nutrient-rich foods will give your body the needed energy, help you lose weight and fight diseases.
5. Serving Size Matters
Never forget to focus on how large is your serving size! We tend to eat everything that is served on our plate. Always go for smaller serving sizes.
It’s good if your meal contains about 30 grams of pure organic protein, such as tofu, half a cup of whole grain cereals like oatmeal or brown rice, and half a cup of green vegetables such as spinach.
Feel free to play with recipes!
6. Replace High-Calorie Snacks With Healthy Ones
If you simply love snacks and a day can’t past without you eating one, then try to eat only the ones with less than 200 calories.
Cut out high-calorie snacks with added sugars.
Replace them with natural alternatives.
For example you can try slices of vegetables and fruits, dried fruit, kale chips.
7. Increase Physical Activity
Engage in physical activities in order to burn excess calories.
Walk for at least 10 minutes after each meal and during breaks at work. Instead of riding the elevator, choose the stairs.
Even the housework can contribute to weight loss. Engage in household activities such as cleaning windows, vacuuming carpets and mowing the lawn.
If you’re a sports guy try to devote 4 hours a week to intense aerobic exercises. Run or do aerobics for at least 45 minutes each day.
There are endless number of home workouts that don’t require any equipment. Just do a simple “home workouts”search on YouTube.
If you are thinking about investing in exercise equipment, Kettlebell can be your first choice. This equipment is specially designed to perform ballistic exercises that combine aerobic, anaerobic training and stretching.
These iron balls with handles will help you build muscles, increase stamina and lose weight.
8. Fast Occasionally
To all of the above mentioned, try to fast occasionally. Fasting can take up to 16 hours.
Replace the breakfast with a cup of tea, smoothie or any other low calorie drink.
Eat lunch as your first meal of the day and keep in mind that between 8 pm and noon the next day you won’t eat anything.
9. The 3-day Apple Diet
Apple contains only 50 calories per 100 grams.
This short 3-day apple diet can help you cleanse the body and speed up the weight loss process.
The menu for all three days is the same.
- 1 cup of tea (you can put a little bit of natural sweetener such as stevia)
- 1 grated apple with a little bit of lemon (can also be sweetened)
- 2 grated apples
- Drink water or pomegranate tea
- 2 whole or grated apples (do not peel the apples)
For snacks, you can drink tea or eat fresh unpeeled apple.
You can choose some other fruit for your diet, it doesn’t have to be apple. Don’t forget when taking these diets, it is important to drink enough liquid because our body tends to dehydrate.