It can be challenging to choose healthy options. That’s okay, America. There are many obstacles that prevent you from leading the healthy lifestyle you’ve fantasised about for a significant portion of your life. These include cheap fast food’s instant gratification, the excuse-making and procrastination mentality of “Maybe tomorrow” and “I’m not feeling it today,” the busy business of careerists and family obligations, and many more. Yes, we have noticed your interest in the quick morning workout routines and nutritious dishes shared on social media. We are aware that as you pass the gym, you toy with the thought of joining. We are aware that you want your doctor to stop bothering you. But really, does maintain good health have to be such a hassle?
To assist each of you in becoming a healthier, better version of yourself, we at Health Fitness Revolution have decided to compile a list of the top 10 health advice for Americans. The road to health may be easy and reasonably painless if you adhere to these recommendations (workout soreness is not covered; bonus: the soreness is evidence that your muscles are strengthening themselves and that the progress is actually happening!).
- Drink more water – Our bodies are 60 percent water, and as you would have predicted, our bodies need that much water to perform daily tasks. You probably weren’t aware of the fact that water aids in body temperature regulation, clears our skin by removing pollutants, prevents illness, and improves cognitive function. According to weight (the more you weigh, the more you drink), exercise level (drink more with greater levels of exercise), age (as you get older, you need to drink more), and gender, the recommended daily intake of water ranges from 10 to 16 cups (men should drink more on average). Another recommendation is to consume half of your body weight in ounces. For instance, you should consume 65 fluid ounces of water at a time if you weigh 130 pounds.
- Exercise regularly. Exercise is a natural antidepressant and stress reliever that also happens to contribute to physical fitness and enhance sleep quality. It lifts your spirits and gives you more energy. Americans should aim for a minimum of 30-45 minutes, 4-5 times a week, to maintain a healthy weight and physique. Increase the amount of time you spend exercising without fear. You stand to benefit more the more you exercise.
- Reduce your sugar cravings by consuming low-calorie fruit. This is a relatively simple tip: simply go for the fruit first when unexpected late-night sugar cravings strike you. Due to the fruit’s high natural sugar content (and beneficial sugar content, at that), this will usually fulfil your craving for something sweet. Really, it’s the best of all worlds since you can indulge your craving without drastically increasing your calorie intake. Check out some of our guilt-free, fruit-based desserts, the majority of which feature fruit. Just be sure to choose fruits with lower glycemic indexes, such berries.
- Use whole-grain alternatives to white bread and grains. Most of the nutrients in refined grains, such as those used to manufacture white bread and bread goods, have been removed. Since whole grains are more filling than traditional white bread and are a greater source of fibre, magnesium, potassium, and selenium, they help you feel fuller after fewer servings.
- Pay attention to your portion size; when your protein occupies more than half of your plate, reduce it by half. Fruit or vegetables should be placed in the newly available space on your plate. Be careful not to overeat on carbohydrates and calorie-dense sides like baked potatoes (with all the fixings), and always be aware of what you’re eating, its nutritional value, and why you’re eating it. It is essential to stop these behaviours in the sake of your general health if you eat merely out of boredom or when you are very emotional.