Habit 1. Do not skip breakfast
Most of us know that breakfast - the most important meal of the day. Once during the night you do not eat, your body needs fuel to continue to operate. Breakfast - the only way to give the body the momentum for the day ahead. In addition, people who eat breakfast tend to get more micronutrients, cereals, fruits in your diet.
Another reason not to forget about the breakfast - cellulose. Most people do not get the required amount of fiber per day (25 to 38 grams a day). And that breakfast can change that. Because we eat for breakfast cereal or oatmeal. But fiber supports the heart, improves digestion.
Well, the main thing - those who ate breakfast, maintain your weight is normal. Even banal sandwich or plate of corn flakes - and you've already done a lot for their health and harmony. Great, is not it?
Habit 2. Avoid dehydration
Although the temperature of the ambient air is more comfortable, and less thirsty than in the heat, we will not give up drinking. In autumn, as in any time of year, it is important to consume enough water. You can also replenish fluids, consuming foods with high water content, such as tomatoes, eggplants, cucumbers, watermelons.
Hint: the average adult man per day is required 3.7 liters of water, the woman - 2.7 liters.
Habit 3. Eat antioxidants
It's not only youth, but also a good immune system. A fellow with a head cold with the arrival of autumn is getting bigger! Therefore, enriching the diet of foods containing antioxidants. The simplest clue how to do it - make sure that the fruits and vegetables made up half of your plate at each meal. A second clue - do not forget about the simple, but very useful, enhancing immunity foods with vitamins and trace elements:
- Vitamin C is found in 100% orange juice, red and green peppers, broccoli. These products have more than 100 mg of vitamin C in the middle portion.
- Vitamin E is found in nuts, spinach, sunflower oil.
- Beta-carotene are looking for in a pumpkin, carrots, cabbage, greens.
- Selenium is found in nuts, mushrooms and fish such as tuna and halibut.
- Zinc is found in lean meat, beans, nuts, low-fat dairy products.
Habit 4. Find new types of workouts
By practicing the same exercise from season to season, we provide ourselves so-called effect of "plateau" or risen weight. The body adapts to exercise, and in order to see the effect of the training, each time you need to increase the load. And that, you see, does not bring pleasure, but only leads to fatigue and negative emotions. It is therefore very important to keep offering your body new, previously unexplored stress to the muscles continued to be in good shape, and calories burned.
If you are used to run, you should add a class for a few minutes sprint, or sometimes simply change the route on which you run. If you are doing on a stationary bike - replace 10 to 30 minutes once a week treadmill. If you are used to train indoors, add exercise in the fresh air. Sometimes even a small detail will lead to the resumption of the effectiveness of training.
Habit 5. Find a friend to train
Everyone knows that the main difficulty in the way to harmony and health - motivation. Having a partner in fitness largely solves the problem. You can even come up with some kind of penalty for each other if someone cancels classes. You can go on and on. Find a friend by occupation ... virtually. Internet provides an excellent opportunity to meet and associate with the same interests. Can you keep a diary, which will see only you and your followers, and bring back plans, reports on activities, tips. And then the excuses like "I have no one to go for a run" will be bankrupt!
Habit 6. Set goals
This is a great incentive to change. Only if they are not slozhnodostizhimymi or not relevant to your abilities. For example, set the goal for the week - to consume more fruits and vegetables. It is more realistic than lose weight on the X pounds. Or, for example, set the goal to engage to 30 minutes three times a week, but not the rest of his life, but at least a week. It is also doable task, and it will be pleasant for her to report to him. In short, the goal should not have to enter into a depression, but rather to inspire. It is better to move forward in small steps, it does not allow you to quickly give up and throw health care.
Habit 7. Thinking about summer ...
Think about that summer very soon. And if you do everything right, in October, by June will become absolutely happy about my body. Help bring the summer and a trip to warmer climes for Christmas. This is further motivated by not throwing sessions and follow the diet. Because there is an opportunity to demonstrate a bikini in January. And by the way, what about the pool to the end of the fall or winter? Constant attention to the figure does not give you a surprise in early June excess Zhirkov on the thighs and abdomen.
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