What is the Secret to Maintaining a Healthy Body?

Proper nutrition has always been considered a vital foundation in maintaining body health. For the body to develop and grow properly, it needs vitamins, minerals, and energy found in food. Physical activity is also essential for maintaining body health. The combination of proper nutrition and physical activity is a winning combination.

Many people who start focusing on proper nutrition and physical activity are those who visit doctors due to a suddenly discovered medical issue or individuals struggling with obesity. However, anyone who wishes to maintain good health and quality of life, including healthy individuals without weight issues, must eat properly and engage in physical activity.

A balanced diet should include carbohydrates, proteins, fats, vitamins, and minerals.

You can get carbohydrates from grains such as bread, pastries, potatoes, noodles, rice, and more. The recommended carbohydrate intake ranges from 1 to 3 grams per day.

Vitamins and minerals are found in fruits and vegetables, which also hold an honorable place in every meal. It's important to consume both groups, with vegetables having a more noticeable presence in the daily menu.

Proteins are found in meat, dairy products, and legumes such as peas, beans, lentils, and more.

Fats are a somewhat complex group, as there are good fats for the body, called saturated fats, and very harmful fats (unsaturated fats), which are abundant in snacks and various baked goods and can cause significant health damage. Fats provide the body with energy, so it's recommended to consume products containing them daily, such as avocados, tahini, nuts, and more.

Proper meal construction - Another point in proper nutrition is meal construction. It's recommended to eat 3 large meals and 2-3 snacks.

Physical Activity

Physical activity is divided into aerobic activity and muscle-building activity. Aerobic activity raises the heart rate and breathing pace. The body demands more oxygen, and this activity causes it to burn fat. Consistent aerobic training leads to slimming and improved cardiovascular endurance. Activities such as running, step classes, cycling, and more fall into this category.

Muscle-building activity, on the other hand, is intended to increase muscle mass and can make the body bulkier. This group of activities includes weight training and body sculpting exercises.

To improve performance during physical activity, it's advisable to consume carbohydrates about half an hour before exercise, but it's important not to overeat to avoid hindering the workout. Within an hour after physical activity, it's good to have a meal that includes protein and carbohydrates.

Changing habits is difficult, but the secret to success is gradual change.

For example, to reduce sugar intake, it's not recommended to eliminate all sweets from the diet, as it's difficult, if not impossible, to sustain such a drastic change. The best way is to gradually reduce amounts: from two teaspoons of sugar in coffee, down to one and a half teaspoons, then one, and so on. Similarly, start exercising with a half-hour workout weekly, then add more sessions and extend them, according to your abilities and strength. It's important not to fight yourself but to gradually introduce new habits into your life, with love and appreciation for yourself and the new path you've embarked on.

Good luck!