To improve some of the bad habits that are acquired throughout life and that can harm health, it only takes 21 days to intentionally reprogram the body and mind, having better attitudes and following rules until after 21 days, become automatic and natural.
So, for your life to improve in many ways, follow some very simple and practical strategies to adopt, one a day, to improve your habits and your health.
The 21 tips for improving your health are
Day 1: Lunch and dinner in 20 minutes: It takes about 20 minutes for the brain to understand that your stomach is full and it is only after that that it sends a message that you no longer need to eat, which inhibits hunger.Take at least 20 minutes to complete lunch or dinner, chewing slowly promotes this process.
Día 2: Di no a los refrescos: los refrescos regulares tienen un alto contenido de azúcar, una sola lata puede contener 10 cubos de azúcar, que son calorías totalmente consumibles, pero incluso los refrescos ligeros o nadie no aporta beneficios para la salud, más en cuanto a la comida No conviene beber más de 100 ml de agua, preferentemente.
Day 3: Nutritional breakfast: Eating a tasty and nutritious breakfast is important to reduce anxiety and the urge to eat something tasty during the day. Some good options: coffee, milk, cheese, bread, a slice of papaya or a cup of yogurt with granola, a cup of coffee, the busiest days.
Day 4: Without ready-to-use sauces: The most suitable sauces are: avocado, yogurt and garlic base, chickpea paste and sesame butter, other sauces are not recommended due to their high fat content, which in addition to promoting abdominal fat , clog the veins.
Day 5: Eat fruit instead of sweet snacks: A good example of a snack is a bowl of cereal with a piece of fruit, you can vary the fruits every day and leave the usual apple, pear or banana.Gradually you will go acostumbrando.al and you will have easier to eat fruit every day.Although the fruit contains sugar, it is a healthier option than any carbohydrate such as cake or potato bread, for example.
Day 6: Drinking 4 glasses of water: Drinking 4 glasses of water a day provides hydration and softens stool avoiding hemorrhoids.The first glass can be awakened immediately, with half a lemon squeezed, the second glass should be around 11 hours and can be perfumed with mint, strawberry or cucumber water.The third glass should be mid-afternoon and the last before bedtime, even if you are not thirsty.
Day 7: Lunch in 25 minutes: Enjoying mealtime and eating slowly helps digestion and eating less, so more saliva is produced, digestion is easier, right now you drink less fluids and eat fewer calories.
Day 8: Meatless day: Removing meat only one day a week is a great option to increase the consumption of more vegetables and do a detox, on this day you can enjoy and not consume cow’s milk and its derivatives.Have you tried quinoa or bulgur, how about eating asparagus or seaweed?These foods are very nutritious and trying new foods is an amazing experience.
Day 9: Walk for 20 minutes: Walking for 20 minutes improves heart function, physical and mental disposition. Think that it will only take you 10 minutes to get there and another 10 minutes to get there. If you already walk once a week, go to 2, then 3.
Day 10: Drink 6 glasses of water: By increasing the amount of water ingested, you better educate your intestine, your skin becomes softer and you’re not too hungry and further reduces the risk of urinary tract infection.
Day 11: Walking: When you walk or bike, you move more, use more calories and improve your blood circulation, strengthening your heart.
Day 12: Reduce your life’s white sugar: Sugar is high in calories and increases blood sugar.The best options are demerara sugar, coconut sugar, brown sugar or stevia, but always in small amounts.
Day 13: Peel more and unpack less: Packaged foods are rich in additives, dyes and aromas that keep them longer in supermarket gondolas.The solution is to peel more and unpack less.
Day 14: Sleep Well: Resting properly helps maintain concentration and mental health, avoiding fatigue and excesses.Set the alarm after 7 to 8 hours of sleep.
Day 15: Drink 10 glasses of water: 1 drink in the morning with empty head, 3 glasses in the morning, 3 drinks in the afternoon, 1 drink before bed, 2 drinks in the gym or during the walk.
Day 16: Eat in 30 minutes: You can eat in 25 minutes, and it’s a big win!Now take the time to add another 5 minutes to your meal.Eating quietly brings well-being to the soul.
Day 17: Say no to salt: aromatic herbs go beyond laurel, parsley and coriander, in addition to reducing salt, they give a special touch to your plate and make each meal a special moment.
Day 18: More fiber in your life: By eating fiber, you regulate your gut, lower cholesterol and lose weight.The right options are oatmeal, unsalted fruit, flaxseeds and wheat bran.
Day 19: Try a detox soup: Detox soup is light and helps deflate the body, contains little salt and is ideal for not putting your foot in the cat during dinner.
Day 20: No ready meals or fast food: Prepare your own meal with real, super nutritious foods, and always avoid frozen foods, which are full of toxins that make you fat and harmful to your health.
Day 21: Superfoods: Chia seeds, aca, blueberry, goji berries or spirulina, are some examples of superfoods rich in fiber, vitamins and minerals, which help complement and enrich the diet.
Try 1 a day and change your life for the better.