sport

 Physical and sports activities can help us to keep the body healthy and fresh compared to our age, and our abilities increase according to our age, and in a way, we live longer and have more health than people who do not exercise.

Do a few stretches every day. If you run gently for 10 minutes a day and 3 to 5 times a week, your muscles will stay strong and your health will be with you. Remember to exercise slowly and continuously. Running for an hour and then resting for an hour can cause muscle cramps.

The general recommendation is to exercise 150 minutes during the week. how can personal trainers help people

Do not drink sugary drinks

Sugary drinks are the most fattening foods you can put in your body. That's because the brain doesn't recognize liquid sugar like it does calories from solid foods. Because of this, when you drink soda, you actually consume more calories overall.

Sugary drinks are strongly linked to obesity, type 2 diabetes, heart disease, and all sorts of health problems. Remember that fruit juices are just as harmful as carbonated drinks. They are equally high in sugar and low in antioxidants. So do not ignore the harmful effects of sugar.

Drinking  water

Sixty percent of the body's weight is made up of water, some of which is lost every day through sweating, urination, and breathing. Although the consumption of 8 glasses of water per day is recommended, the amount of water required by the body is related to various factors such as gender, age, physical activity, weather, disease, etc. and a healthy and active person with a diet Healthy food can supply the water needed by the body.

Drinking a lot of waterwill help you regain your energy and continue working. Not drinking a lot of water causes acne, headache, etc. Try to eat 5 to 9 servings of fruits and vegetables throughout the day, but don't cut fat out of your diet altogether. Eating a little fat makes the body work smoothly.

Get enough sleep

The importance of getting enough sleep cannot be overemphasized. Adequate sleep is just as important, if not more, than diet and exercise. Lack of sleep can stimulate insulin resistance, also due to lack of sleep appetite hormones do not work well and your mental and physical performance decreases.

In addition, lack of sleep is one of the strongest risk factors for overweight and obesity in the future. One study showed that lack of sleep increased the risk of obesity by 89% and in adults by 55%.

Eat fruits and vegetables

Fruits and vegetables are the "default" and healthy foods for everyone, and the reasons for that are obvious. They contain probiotic fiber, vitamins, minerals and all kinds of antioxidants, some of which have effective biological effects. Research has shown that people who eat more fruits and vegetables live longer and have a lower risk of heart disease, type 2 diabetes, obesity and other diseases.

Be sure to consume enough protein

Adequate proteinintake is very important and many experts believe that the recommended daily amounts are too small. Protein is especially important for weight loss and works through different mechanisms. High protein intake can significantly increase metabolism while making you feel fuller to the point where you automatically consume fewer calories. It can also suppress food cravings and reduce the urge to snack late at night. Research has shown that eating high amounts of protein lowers blood sugar levels and blood pressure.

If you have a lot of belly fat, get rid of it

Body fats are different. In fact, it is the fat around your abdomen that causes problems. This fat builds up around body parts and is strongly associated with metabolic diseases. For this reason, your waist size may be a better indicator of your health than your weight number. Cutting back on carbs, eating more protein, and eating lots of fiber are all great ways to get rid of belly fat.

 Do not diet

Dietsare notoriously ineffective and rarely work in the long term. In fact, "dieting" is a powerful predictor of future weight gain. Instead of dieting, adapt to a healthier lifestyle and focus on nourishing your body instead of depriving it. Weight loss should occur as a natural side effect of better food choices and improved metabolic health.