10 STEPS TO IMPROVE YOUR HEALTH

 

1. STOP drinking SODA, it's HIGH Calories

Sugary drinks are among the most fattening items you can put into your body. Sugary drinks are strongly associated with obesity, type 2 diabetes, heart disease, and many other health problems.

Keep in mind that certain fruit juices also may have high sugar level. Their small amounts of antioxidants do not negate the sugar’s harmful effects.

2. Eat more NUTs

They’re loaded with magnesium, vitamin E, fiber, and various other nutrients, but YES, high in FAT too! Studies demonstrate that nuts can help you lose weight and may help fight type 2 diabetes and heart disease.

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3. Take REAL food and eat clean 

Processed junk food is incredibly unhealthy. Most of them are made of simple carbohydrates that make you feel full easily but HIGH in CALORIES.

4. More PROTEIN 

Chicken and fish is a great source of high-quality protein and healthy fat. The best and easiest carbohydrates and protein source to your body daily.

5. Get enough sleep

The importance of getting enough quality sleep cannot be overstated. Poor sleep can drive insulin resistance, disrupt your appetite hormones, and reduce your physical and mental performance.

What’s more, poor sleep is one of the strongest individual risk factors for weight gain and obesity. 

6. Eat 5 small meal every day

Start your day with healthy nutrition. You can have healthy balance meal during lunch and/or dinner. 

7am Breakfast
10pm Healthy Snack
12pm Lunch
4 pm Healthy Snack
7pm Dinner

7. Drink 3L water daily

Drinking enough water can have numerous benefits, it can boost the number of calories you burn.

Every 25kg weight is equal to 1L of water, if you are 75Kg, you have to drink at least 3L of water. Don't skip.

8. Workout!

It is not necessary for you to do a heavy workout everyday. But make sure to move around, at least walk for 30 minutes continuously everyday. Cardio is one of the best things you can do for your mental and physical health.

It’s particularly effective at reducing belly fat, the harmful type of fat that builds up around your organs. Reduced belly fat should lead to major improvements in metabolic health.Trusted SouTrusted 61Trusted Source

9. Replace cooking oil to Olive Oil

Extra virgin olive oil is one of the healthiest vegetable oils. It’s loaded with heart-healthy monounsaturated fats and powerful antioxidants that can fight inflammation.

10. Find a COACH to GUIDE

As much as you can do it yourself, trust me, you need a guide on how to improve your healthy lifestyle. If you don't, you may skip or stop halfway. 
You need a motivation to push yourself. Most important is EFFORT, MOTIVATION & CONSISTENT

You may reach out to me if, to learn how to be healthy :)