How to make your body strong

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4 years ago

A healthy and strong body includes a healthy and strong mind, and the psychological or emotional state directly affects the physical condition and vice versa, so you must know how to make your body strong and the steps that you must follow to change your lifestyle and get a strong body.

Drink enough water

Adults should consume between 11 and 15 cups (2.7-3.7 liters) of liquid daily, including water.

This amount includes the liquid (including water) that you receive from all sources, including food.

Learn to read ingredients at the grocery store

Nutritional information is very important as well, and the amount and percentage of your daily intake of various nutrients are listed on the product labels.

It is important to know how much of a product these measurements refer to.

Follow a balanced diet

A balanced diet may be slightly different for each person, depending on age, gender, size, activity level, and current health conditions (such as high cholesterol, diabetes, pregnancy, etc.).

Regardless of the amounts of each type of food, nearly everyone needs to ensure they are getting enough protein, dairy, grains, fats, fruits and vegetables to have a healthy and strong body.

Protein is mainly found in meat, but you can also find it in beans, tofu, nuts, and eggs.

For dairy products, try to consume less fat options when possible.

Try to steer clear of cream cheese, cream, and butter if possible.

Eat whole grains, including wheat, rice, oats, cornmeal, barley, millet, bulgur, quinoa, and others. Grains can also be found in foods such as pasta, oats, cereals, bread and tortillas.

Our bodies require a certain amount of fat to function properly, so use oils made from canola, corn, cottonseeds, olives, saffron, soybeans or sunflower.

Fruits and vegetables are a great source of fiber, vitamins and minerals, and they usually contain the lowest amount of calories compared to other types of foods.

While juice can be a good source of vitamins and minerals, it tends to contain a lot of added sugar so you should only have one cup of juice a day or less.

Replace saturated fat and sugary foods with healthy foods

Food types that contain a lot of harmful fats can be replaced with other types of food that contain healthy fats, and sweets can be replaced with different fruits to reduce the entry of sugars in the body.

Planning meals

Meals should be planned and some food prepared in advance so that you do not have to cook every day.

Make sure every meal includes fruits and vegetables.

Your meal planning should include:

One dark green and one orange vegetable per day.
Whole fruit instead of fruit juice.
Whole grain products.
Lean meat or other protein sources.

Eat breakfast

Breakfast is the most important meal of the day, eating breakfast gives you enough energy to enjoy your morning, and helps control hunger throughout the day.

Exercising, especially walking

Walk at least 10,000 steps a day.

Walking is one of the best exercises you can do, in order to achieve and maintain health and fitness.

If you don't exercise much at the moment, a sudden an hour of exercise every day of the week is likely to make you hate working out.

Instead, slowly build an exercise routine for yourself at your own pace, and build it into your daily schedule.

Try to do your exercise around the same time and on the same day each week.
Try to change the type of exercise you do to give yourself variety and reduce boredom.
Write an exercise routine in your calendar (on paper or online) to help motivate you.

Take time to meditate

It helps increase your immune function, relieves pain, reduces inflammation, helps treat depression and anxiety, helps you regulate your emotions, changes your brain for the better, and makes your memory better.