if you want to be healthy


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Erin Oprea

Author: Medical reviewer:

Bạn đang xem: if you want to be healthy

January 28, 2020

Erin Oprea
Bindiya Gandhi, M.D.

Medical review by

Bindiya Gandhi, M.D.


Dr. Bindiya Gandhi is an American Board Family Medicine–certified physician who completed her family medicine training at Georgia Regents University/Medical College of Georgia.

When it comes to tướng living a healthy lifestyle, consistency is key. If you want to tướng stop feeling lethargic, you have to tướng start creating healthy habits. Establishing a lifestyle that promotes healthy eating and movement throughout the day, even in small doses, can make big changes.

I’m a personal trainer, but I am not always a perfect eater. I love pizza — I love bacon on my pizza. When I indulge, I make sure that two out of the three meals I eat that day are still healthy. On days that my toàn thân is sore and rundown, I still get up and move. Laying around only makes the soreness worse — get those muscles moving and get a good stretch or foam roll in.

I remind myself that even on my worst days, I can still walk. I can move. I don’t have to tướng just sit around, I can strap on a backpack and walk around Nashville to tướng grab a cup of coffee. Here are the other rules to tướng follow to tướng maintain a consistent, healthy lifestyle:

1. Get at least 10,000 steps every day.

This is the gold standard of consistency. It equals about five miles — here are some ways I make it happen every day:

  • Park far away
  • Use the stairs (want that strong booty, stairs are the best)
  • Walk the dog
  • Pack your lunch ví that you can walk during at least half that break

2. Teach your toàn thân to tướng be healthy by being consistent.

When you make being healthy a habit, your toàn thân know exactly what it’s in for and responds accordingly. If you're able to tướng stay away from sweets for an extended period, your toàn thân won’t crave them as much and when you tự eat them, too much sugar will taste horrible! Try a piece of 80 percent dark chocolate for an after dinner treat and use gum to tướng curb cravings.

3. Eat breakfast ví that your toàn thân knows to tướng be hungry.

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Too many people have gotten used to tướng not eating breakfast. It’s SO important! By eating it every day you actually will wake up hungry, and this is a good thing. That means your toàn thân is expecting the food and has started your metabolism already.

4. Sweat every day.

Our body’s cooling system is amazing. We shed all the heat by sweating. If you are a consistent trainer, your toàn thân knows what’s in store and will start cooling you down immediately. If your toàn thân isn’t used to tướng working out, you will find yourself overheating due to tướng your body’s idea of consistency — that you don’t need to tướng sweat because you don’t work out. This will change over time!

5. Think long-term, not short-term.

Dieting provides short-sighted goals — 10-day juice cleanse, 3-day starvation, 30-days carb-free. What you really need is a consistent and fulfilling idea of eating clean and healthy that lasts a lifetime. Lower sugar, lower sodium, no starches in the evening and less booze (sorry).

6. Be active throughout the day.

One hour at the thể hình does not make an active lifestyle. Getting to tướng the thể hình routinely is great and I commend everyone who does it. But saying, “That’s all folks,” for the rest of the day while you sit at a desk, xế hộp and couch does not make an active lifestyle. Consistency throughout the day will help you get and stay lean.

7. One workout does not make you strong and one day without weights does not ruin everything.

Consistency can be attained by sticking to tướng your healthy lifestyle 80% of the time. Everyone needs a day to tướng relax from the stress ... just don’t let that make you feel guilty — enjoy your life!

8. One meal does not make you healthy and one meal does not make you fat.

When I ask about the meals my clients had the days before our workout together, I will always get a rundown of the healthiest options they chose. Yet they’ll also complain about why they aren’t losing weight. That one salad choice at lunch two days ago will not get you to tướng your goal! Consistently choosing the better option will yield results and also increase your ability to tướng refrain from temptation.

9. Drink water consistently throughout the day ví you never feel thirsty.

If you don’t get enough water in your toàn thân before your workout, you won’t get as much out of your hard work. Blood brings oxygen to tướng your muscles and brain. Blood is made up of quite a bit of water. If you are not hydrated, it is harder for you to tướng get oxygen to tướng where it needs to tướng be.

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The more you sweat, the more water you should drink. If you drink coffee or alcohol, you should also up your water intake.

10. Indulge on special occasions.

For bủ, this means eating pizza sparingly. Moderation within consistency is the biggest key to tướng maintaining a healthy lifestyle.