The beginner guide to healthy living
One of your New Year's resolutions is to become healthier, fitter or lose weight? But you have no idea where to start and are completely overwhelmed by the thousand options and impressions of fitness people? Then you're in exactly the right place!
In my beginner guide to a healthy life, it's all about the absolute basics that I would have liked to have put on myself 3 years ago. When I weighed nearly 100 kg, I had no idea what to expect in my life change.
First: TOLL, that you have decided to live a healthy life! Before you jump headlong into a better life, take a deep breath and stay relaxed. This time it will work with the good intentions. This time we are not in the usual of today on tomorrow crash diet trap! Because this time we are making a
lifestyle change, not a diet!
The only way to keep the excess pounds off the loaf and have more quality of life is a life-long changeover. Do not be discouraged, because lifelong means you have time! You have time to root out bad habits, you have time to change your diet, and you have time to find your favorite sport. Sure, you can lose a few kilograms of body weight in a 3-day cabbage soup diet, but once you eat normally, the kilos are back on top!
Before you change anything in your life, your head must but be ready for it first. If your brain does not want the discipline you need to keep going, then you can still eat so healthy and do so much sport - if you can not keep it up, it was all for the Pobbes.
The mental attitude and the right goals
Why do you want to lose weight? To become more attractive? To fit in the jeans of yesteryear? To reduce your diabetes risk? These are all valid reasons. I just wanted to fit into a Mint & Berry dress at the beginning, because I thought it was so beautiful! No matter what drives you, sooner or later this should be your basic goal:
I want to get fit so I have a long, healthy and exciting life and feel good in my skin!
Never should you want to lose weight because others expect it from you. No way! You do it for YOU and for no one else. Once you realize that it's about long-term quality of life and health, not short-term goals, occasional hang-ups are fine. The only difference why I did not regain the 34 kg is that I never give up and fall into old patterns. I catch myself every day and decide to live a healthy life. By now, healthy eating and exercise has become a matter of course for me.
Once you have found your ideal diet and exercise routine (whatever that is, everyone is different), you must never stop it.
Of course, having a crash diet for a lifetime is a lot harder, so be realistic about your goals!
Never give up and keep going!
A light lunch of weekend! Fried egg with paprika, zucchini and my beloved cottage cheese. A splash of lime never hurts! Ein #einpummelwirdfit
A post shared by Carina (@einpummelwirdfit) on
When your mental attitude is on track, not much can go wrong.For your dietary change, we start with the principle of journalist Michael Pollan:
Eat food, not too much, mostly plants
So easy, so pertinent. We are all looking for miracle remedies that will melt the pounds effortlessly and best overnight. I'll tell you something: that's all bullshit! Save your money on slimming shakes and eat real food.
Healthy eating tips:
- Avoid packaged, processed foods (cornflakes, sausages, ready meals, etc.) and Try to cook and enjoy yourself as often as possible!
- Interested in and inform yourself about your food (basic knowledge such as basal metabolism, what do carbohydrates, fats and protein in the body, how does digestion etc .)
- Food is not your enemy! Eat with enjoyment, calm and attention and do not associate food with negative feelings such as guilt or bad conscience.
- You should never go hungry for a long time or strictly forbid you!
These are the theoretical foundations, but what can you specifically do to start your healthy diet?
- First step Diet: Instead of eating less, eat more healthy! For example, exchange some of your satellites (potatoes, rice, pasta, etc.) for dinner with vegetables you like (tomatoes, carrots, broccoli, etc.). Or eat a banana instead of the Snickers after lunch.
That's what you do for a few days or weeks. Once you get the ball rolling and realize that a lifestyle change has nothing to do with starvation or 5 hours of sports a day, you'll keep your motivation. Small changes that make you feel good are the key to long-term success. Have a positive, playful attitude to new recipes and ingredients and have fun trying out new things! If you do not like something, then look for an alternative, but keep a light, uncomplicated and relaxed diet.
If you're burning fewer calories than you use That is, a caloric deficit makes you lose weight (at best, through fat loss, but when you overdo it, the body builds also muscles!). By and large, it is easier to create a caloric deficit through nutrition. To put it bluntly:
I can either eat the bar of chocolate not and save 500 kcal, or stand on the treadmill for 1 hour, for the same result.
What do you think about it over a long period of time?
My First Time Bouldering! Why until 1.1. wait to make New Year's resolutions? Today I jumped over my shadow and drove with my friend to the Kraxeln. And lo and behold - it was really fun! Now we are both completely happy, but happy 🤗 #imagine will be able
A post shared by Carina (@imagineur) on
In the long run, however, a combination of healthy, varied food and regular exercise is the long-term one Key to the fit body.
The Movement
It was easier for me to change my diet than to get exercise into my daily routine. I have to eat every day anyway, but I had to completely re-integrate sports. Before you put your body under extreme stress, take an inventory. Stand in front of the mirror and look at you.We are 100% responsible for our own body and our health. It struck me in the beginning, when I was extremely fat, extremely hard to accept my body and work with it, rather than against it. This caused knee pain and strained neck muscles because I too quickly demanded too much of my body.
The motto for the movement is: let it go easy.
- Level 1: First of all, it is important to deal with your own body and develop more body feeling . As you walk, make sure how your muscles are moving. Really aware of how your thighs burn when climbing stairs. Do yoga or stretching exercises and get to know your body.
- Level 2: Instead of doing a lap of jogging 5 times a week, Build more exercise into your everyday life and you do not have to force yourself!
It does not matter what others say about you think about sports.
Never let sporty looks (which you only imagine in 99% of the game) dissuade you!
If you have not found your sport, look for the sport with the least obstacles. For me it was Youtube fitness videos that I was able to put on in the living room within 2 minutes of wearing sports clothes. Especially at the beginning, if you are not comfortable with sports, this is an effective and cheap way to build your own fitness! If you have to drive to the gym for 30 minutes, the inner bastard will be much less successful!
Strength Training> Stamina Training
At the beginning of getting fit you need to do endurance training or any movement you actually do. absolutely fine. But as soon as you are heading for your desired weight, or wish mirror image, you should definitely also strength training in your routine build. Yes, women too. More muscle in the long run increases your basal metabolic rate (the calories your body burns at rest to stay alive) and stabilizes your body (back pain adé!). Endurance training (like running, swimming, cycling) burns one calum more than a round of weight lifting, but as you said, with strength training you build up the muscles that consume even more at rest.
You've agreed healthy life decided and this time you stay with it! You can not fail - no matter what you do, you just have to keep going!
For daily healthy recipe ideas and motivation, I look forward to seeing you on my Instagram account Pummel gets fit follow. There I post what I actually eat.