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🍎A healthy diet is essential for good health and nutrition. 🔸It protects you against many chronic noncommunicable diseases, such as heart disease, diabetes and cancer. Eating a variety of foods and consuming less salt, sugars and saturated and industrially-produced trans-fats, are essential for healthy diet. 🔸A healthy diet comprises a combination of different foods. These include: 🔸Staples like cereals (wheat, barley, rye, maize or rice) or starchy tubers or roots (potato, yam, taro or cassava). Legumes (lentils and beans). Fruit and vegetables. Foods from animal sources (meat, fish, eggs and milk). 🔸Here is some useful information, based on WHO recommendations, to follow a healthy diet, and the benefits of doing so. 🔸Breastfeed babies and young children: 🔸A healthy diet starts early in life - breastfeeding fosters healthy growth, and may have longer-term health benefits, like reducing the risk of becoming overweight or obese and developing noncommunicable diseases later in life. 🔸Feeding babies exclusively with breast milk from birth to 6 months of life is important for a healthy diet. It is also important to introduce a variety of safe and nutritious complementary foods at 6 months of age, while continuing to breastfeed until your child is two years old and beyond. 🔸Eat plenty of vegetables and fruit: They are important sources of vitamins, minerals, dietary fibre, plant protein and antioxidants. 🔸People with diets rich in vegetables and fruit have a significantly lower risk of obesity, heart disease, stroke, diabetes and certain types of cancer. 🔸Eat less fat: Fats and oils and concentrated sources of energy. Eating too much, particularly the wrong kinds of fat, like saturated and industrially-produced trans-fat, can increase the risk of heart disease and stroke. 🔸Using unsaturated vegetable oils (olive, soy, sunflower or corn oil) rather than animal fats or oils high in saturated fats (butter, ghee, lard, coconut and palm oil) will help consume healthier fats. 🔸To avoid unhealthy weight gain, consumption of total fat should not exceed 30% of a person's overall energy intake. #loseweight #burnfat #healthyfood #diet #health (at Singapore, Singapore) https://www.instagram.com/p/CY_vn6IKJ9z/?utm_medium=tumblr

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💪🏻Starting a fitness program may be one of the best things you can do for your health. Physical activity can reduce your risk of chronic disease, improve your balance and coordination, help you lose weight — and even improve your sleep habits and self-esteem. And there's more good news. You can start a fitness program in only five steps. 💪🏻You probably have some idea of how fit you are. But assessing and recording baseline fitness scores can give you benchmarks against which to measure your progress. To assess your aerobic and muscular fitness, flexibility, and body composition, consider recording: 🔸Your pulse rate before and immediately after walking 1 mile (1.6 kilometers) 🔸How long it takes to walk 1 mile, or how long it takes to run 1.5 miles (2.41 kilometers) 🔸How many standard or modified pushups you can do at a time 🔸How far you can reach forward while seated on the floor with your legs in front of you 🔸Your waist circumference, just above your hipbones 🔸Your body mass index 💪🏻Retake your personal fitness assessment six weeks after you start your program and then again every few months. You may notice that you need to increase the amount of time you exercise in order to continue improving. Or you may be pleasantly surprised to find that you're exercising just the right amount to meet your fitness goals. 💪🏻If you lose motivation, set new goals or try a new activity. Exercising with a friend or taking a class at a fitness center may help, too. 💪🏻Starting an exercise program is an important decision. But it doesn't have to be an overwhelming one. By planning carefully and pacing yourself, you can establish a healthy habit that lasts a lifetime. #loseweight #burnfat #fitness #motivation #exercise (at London, United Kingdom) https://www.instagram.com/p/CY_uKvhqb17/?utm_medium=tumblr

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🌭What Is Junk Food? 🍔Junk food is the best example of an unbalanced diet categorised by a huge proportion of simple carbs, refined sugar, salt, saturated fat and with very low nutritional value. These foods are processed to a great extent where they almost lose all of their vital nutrients, fibre and water content. 🍔Junk food may be quite convenient, readily available on the go, cheap whereas healthy food is best for maintaining weight, getting an adequate amount of essential nutrients and for keeping you in good state of health. 🌭Junk Vs Healthy Food🥙 Healthy food refers to a whole lot of fresh and natural products such as fruits, vegetables, whole grains, lean proteins and good fats that deliver your body with essential nutrients for carrying out several bodily processes, combat sickness and keep diseases at bay. Some of the healthy foods include apples, greens, carrots, oatmeal, whole grain, beans and legumes, fish, eggs, avocado, milk and milk products and olive oil to mention a few. 🍕While, junk food is a highly processed food that is made up of ‘empty’ calories foods loaded with full of saturated fat, sugar and devoid of nutrients which neither helps the body to nurture, focus and perform vital functions all through the day. It includes packaged food products like chips, cookies, cakes, pastry, candy soda, ice-cream and a list of fast food items on the restaurant menus like pizza, pasta, burgers and French fries. #burnfat #food #healthyfood #junkfood #fastfood (at London, United Kingdom) https://www.instagram.com/p/CYuXWXBqD8R/?utm_medium=tumblr

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💪🏻Every New Year we tell ourselves “it’s time to start playing sports”. People make a decision to improve their health and fitness, but give up after a few weeks. 💪🏻Usually people enter this rhythm with enthusiasm, but not with the baggage of the necessary information. Usually they quickly become disillusioned and quit what they started. Changing habits is hard, but that's the whole point, and if you pay attention to a few specific strategies, you'll be much more successful at forming and maintaining new health habits throughout your life. 💪🏻Motivation (the desire to make changes) and commitment (commitment to change) are important components in the development of lifelong health habits. If you understand these factors correctly, you are on the right track! 🤩Be positive! Self-efficacy is defined as belief in one's own ability to succeed. This is a reliable indicator of your motivation and your likelihood of sticking to your goal. It is influenced by your personal thoughts, attitudes and previous accomplishments. A positive attitude really helps boost your motivation and help you change your behavior in the long run. 👍🏻Make it a habit. You won't be successful if you don't make your new plan a habit. How do you do this? Gain social support from family, spouse, or others at the gym and create an environment that will help you succeed. If the morning is the best time to workout, tweak it. If you're more likely to exercise after work, pack your gym bag the night before. If going to the gym is uncomfortable, get equipment for the home. 💪🏻Set yourself up for success and you'll quickly realize that the benefits of a healthy lifestyle are undeniable. #weightloss #fitness #motivation #lifestyle #healthy (at Denmark–Norway) https://www.instagram.com/p/CYs334RqbXA/?utm_medium=tumblr

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🚴Cycling for health and fitness 🚲It only takes two to four hours a week to achieve a general improvement to your health. Cycling is: 🚲Low impact – it causes less strain and injuries than most other forms of exercise. 🚲A good muscle workout– cycling uses all of the major muscle groups as you pedal. 🚲Easy – unlike some other sports, cycling does not require high levels of physical skill. Most people know how to ride a bike and, once you learn, you don’t forget. 🚲Good for strength and stamina– cycling increases stamina, strength and aerobic fitness. 🚲As intense as you want– cycling can be done at very low intensity to begin with, if recovering from injury or illness, but can be built up to a demanding physical workout. 🚲A fun way to get fit– the adventure and buzz you get from coasting down hills and being outdoors means you are more likely to continue to cycle regularly, compared to other physical activities that keep you indoors or require special times or places. 🚲Time-efficient – as a mode of transport, cycling replaces sedentary (sitting) time spent driving motor vehicles or using trams, trains or buses with healthy exercise. #weightloss #healthy #cycling #fitness #exercise (at Netherlands) https://www.instagram.com/p/CYqs0PKqDN6/?utm_medium=tumblr

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🍣What Are the Benefits of Eating Seafood? 1. It’s a Good Source of Essential Nutrients Seafood is low in saturated fats, high in protein, and packed full of important nutrients including omega-3 fatty acids, vitamin A, and B vitamins. These nutrients are essential in maintaining your health—particularly your brain, eyes, and immune system. Because your body cannot produce omega-3s on its own, it’s especially important to make seafood a part of your diet for optimum health. 2. It Helps With Your Eyesight As you get older, your risk of losing your eyesight increases. Luckily, the nutrients in seafood can help with that because omega-3 fatty acids also reduce your risk of developing eye diseases. Vitamin A is crucial for eye health—without enough vitamin A in your diet, you could develop night blindness, which makes it difficult to drive. 3. It Can Give You More Brain Power Seafood can give your brain a much needed boost and improve long-term brain health. Omega-3s can help reduce your risk of developing Alzheimer's disease and prevent mental decline as you grow older. These nutrients also help your body properly regulate memory and emotion. 4. It Promotes Heart Health Fish—especially salmon—is very high in omega-3 fatty acids, which keep your heart healthy. Eating fish once or twice a week can improve your heart health and lower your risk of heart attacks and strokes. Make sure to eat a variety of fish in order to get all the right nutrients for your health. 5. It Makes Skin and Hair Healthier If you are prone to dry skin, eating seafood will help by preserving your skin’s moisture. The omega-3s and fish oil in seafood help reduce acne and protect against the sun’s ultraviolet rays, leaving you with healthy, moisturized skin. For stronger, healthier hair, you should add fatty fish to your diet. Salmon is the best fatty fish for healthy hair because it is packed full of the omega-3s that make your hair shiny and can even increase hair growth. Because salmon offers several benefits for both skin and hair, it’s an excellent choice to include salmon in your diet. #weightloss #seafood #omega3 #fish #diet (at New York City U.S.A.) https://www.instagram.com/lose_weight_withus_/p/CYpBzlgqKiF/?utm_medium=tumblr

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🍎EATING APPLES FOR WEIGHT LOSS🍎 🍎In fact, a medium-sized apple consists of about 86% water. Water-rich foods are quite filling, which often leads to reduced calorie intake. 🍎Water is not only filling, but it also considerably lowers the calorie density of foods. 🍎Foods with low calorie density, such as apples, tend to be high in water and fiber. A medium-sized apple has only 95 calories but plenty of water and fiber. 🍎Several studies show that foods with low calorie densities promote fullness, reduced calorie intake, and weight loss. 🍎In one study, apples caused reduced calorie intake and weight loss, while oat cookies — which had a higher calorie density but similar calorie and fiber contents — did not. 🍎Researchers have proposed that including apples in an otherwise healthy and balanced diet may encourage weight loss. 🍎In studies in women with excess weight who follow a low-calorie or weight-reduction diet, apple intake is associated with weight loss. 🍎In one study, women regularly ate apples, pears, or oat cookies — foods with similar fiber and calorie contents. After 12 weeks, the fruit groups lost 2.7 pounds (1.2 kg), but the oat group showed no significant weight loss. 🍎Another study gave 50 people 3 apples, 3 pears, or 3 oat cookies per day. After 10 weeks, the oat group saw no weight change, but those who ate apples lost 2 pounds (0.9 kg). 🍎Additionally, the apple group reduced overall calorie intake by 25 calories per day, while the oat group ending up eating slightly more calories. 🍎In a 4-year study in 124,086 adults, increased intake of fiber and antioxidant-rich fruits, such as apples, was associated with weight loss. Those who ate apples lost an average of 1.24 pounds (0.56 kg). 🍎Not only do apples appear to be weight-loss-friendly for adults, but they may also improve overall diet quality and reduce the risk of obesity in children. #weightloss #calories #diet #healthy #foods (at Alabama Huntsville) https://www.instagram.com/lose_weight_withus_/p/CYoj-7jKZPR/?utm_medium=tumblr

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🍕What is “junk food”? Essentially any food that is highly processed, high in calories and low in nutrients. Junk food is also usually high in added sugars, salt and saturated or trans fats. Some evidence points to junk foods as being as addictive as alcohol and drugs. 🍔Fast food” is food that is prepared quickly and is eaten quickly or taken out. Although there are a growing number of healthier fast food options, most fast food can still be classified as junk food. 🍟Long-term effects of eating junk food Eating a poor quality diet high in junk food is linked to a higher risk of obesity, depression, digestive issues, heart disease and stroke, type 2 diabetes, cancer, and early death. And as you might expect, frequency matters when it comes to the impact of junk food on your health. #weightloss #fastfood #junkfood #diet #health (at USA) https://www.instagram.com/lose_weight_withus_/p/CYmcnjWq6So/?utm_medium=tumblr

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🍧We’re used to teaming it with fruit and yoghurt for breakfast, but is granola healthy? We’ve asked the experts. 🍧Many of us are partial to a hearty bowl of granola in the mornings, with it’s ingredients of oats and dried fruits leading us to believe it’s a healthy cereal and good low-calorie breakfast option. But what if we told you that some granola might actually be one of the foods ruining your diet? 🍧Granola is usually considered a healthy breakfast cereal. It’s a toasted mixture of rolled oats, nuts, and a sweetener like sugar or honey, though it can also include other grains, puffed rice, dried fruit, seeds, spices, and nut butters. Yet, some ingredients — such as chocolate, oils, and syrups — may be high in added sugars and fats. 🍧This article explains whether granola is healthy and examines its benefits and downsides. #granola #loseweightfast #burncalories #fruit #oats (at Paris) https://www.instagram.com/lose_weight_withus_/p/CYmZZmFKd9-/?utm_medium=tumblr

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🏃🏼‍♀️Physical activity or exercise can improve your health and reduce the risk of developing several diseases like type 2 diabetes, cancer and cardiovascular disease. Physical activity and exercise can have immediate and long-term health benefits. Most importantly, regular activity can improve your quality of life. 💪🏻A minimum of 30 minutes a day can allow you to enjoy these benefits. Benefits of regular physical activity 🌷If you are regularly physically active, you may: 🍃reduce your risk of a heart attack 🍃manage your weight better 🍃have a lower blood cholesterol level 🍃lower the risk of type 2 diabetes and some cancers 🍃have lower blood pressure 🍃have stronger bones, muscles and joints and lower risk of 🍃developing osteoporosis 🍃lower your risk of falls 🍃recover better from periods of 🍃hospitalisation or bed rest 🍃feel better – with more energy, a 🍃better mood, feel more relaxed and sleep better. #weightloss #exercise #health #benefits #muscles #weight (at Washington D.C.) https://www.instagram.com/p/CYjhD31KgA5/?utm_medium=tumblr

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1. Contains healthy bioactive compounds🍵 Green tea is more than just a hydrating beverage. The green tea plant contains a range of healthy compounds that make it into the final drink (1Trusted Source). Tea is rich in polyphenols, which are natural compounds that have health benefits, such as reducing inflammation and helping to fight cancer. Green tea contains a catechin called epigallocatechin-3-gallate Catechins are natural antioxidants that help prevent cell damage and provide other benefits. 2. May improve brain function🍵 Green tea does more than just keep you alert, it may also help boost brain function. The key active ingredient is caffeine, which is a known stimulant. It doesn’t contain as much as coffee, but enough to produce a response without causing the jittery effects associated with taking in too much caffeine. Caffeine affects the brain by blocking an inhibitory neurotransmitter called adenosine. This way, it increases the firing of neurons and the concentration of neurotransmitters like dopamine and norepinephrine. 3. Increases fat burning🍵 If you look at the ingredients list for any fat burning supplement, chances are, green tea will be on there. This is because, according to research, green tea can increase fat burning and boost metabolic rate. In one study involving 10 healthy men, taking green tea extract increased the number of calories burned by 4%. In another involving 12 healthy men, green tea extract increased fat oxidation by 17%, compared with those taking a placebo. 9. May help you lose weight🍵 Given that green tea can boost the metabolic rate in the short term, it makes sense that it could help you lose weight. Several studies show that green tea may help reduce body fat, especially in the abdominal area. #loseweight #fatburning #fat #greentea #brain #tea (at Japan) https://www.instagram.com/p/CYhnqI4g7WT/?utm_medium=tumblr

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🍒Fruits are an excellent source of essential vitamins and minerals, and they are high in fiber. Fruits also provide a wide range of health-boosting antioxidants, including flavonoids. 🍎Eating a diet high in fruits and vegetables can reduce a person’s risk of developing heart disease, cancer, inflammation, and diabetes. Citrus fruits and berries may be especially powerful for preventing disease. A 2014 studyTrusted Source ranked “powerhouse” fruit and vegetables by high nutrient density and low calories. Lemons came out top of the list, followed by strawberry, orange, lime, and pink and red grapefruit. 🍒In this article, we look at the nutrition and the many and varied health benefits of these and other fruits you can find in the supermarket. #loseweight #fruits #benefits #diet #vitamins (at Singapore) https://www.instagram.com/p/CYhmJCMA9X4/?utm_medium=tumblr

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💪🏻Achieving fitness goals is much easier than some might think, there are many tools you online that will help you to achieve your fitness goals, whether it is to lose fat or build muscle. Besides the tools, you will need to have the discipline to continue with your workout and diet plan. Let’s talk about some of the ways you can ensure that you stick with a workout plan, allowing you to achieve your fitness goals. 🙏🏻Having a daily routine is very important, especially when you’re trying to be more consistent with your workout and diet plan. Make sure that you plan out your day ahead by writing out everything you need to do hour by hour, this only takes a couple of minutes, but it can be very beneficial. Most people procrastinate or give up on a particular task because they over think what they need to do. If you plan out your day the night before, you will most likely stay on track. 🥗Make your workout and diet plan enjoyable Making your workout and diet plan enjoyable is essential towards achieving your fitness goals, if you can’t enjoy what you are doing, then you will give up. Please spend some time writing out your workout plan, while making sure that it is fun and feasible for you. Pick a diet plan which can work for you; we recommend you start slow and eventually increase the difficulty of your diet and workouts. #loseweight #workout #diet #routine #fitness #goals (at London, United Kingdom) https://www.instagram.com/p/CYhkJf1g879/?utm_medium=tumblr

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☕️Coffee is one of the world’s most popular beverages. ☕️Thanks to its high levels of antioxidants and beneficial nutrients, it also seems to be quite healthy. ☕️Studies show that coffee drinkers have a much lower risk of several serious diseases. ☕️Caffeine is found in almost every commercial fat-burning supplement — and for good reason. It’s one of the few natural substances proven to aid fat burning. ☕️Several studies show that caffeine can boost your metabolic rate by 3–11% ☕️Other studies indicate that caffeine can specifically increase fat burning by as much as 10% in obese individuals and 29% in lean people. ☕️However, it’s possible that these effects diminish in long-term coffee drinkers. #loseweight #coffee #healthy #fatburning #caffeine (at Singapore) https://www.instagram.com/p/CYdt1D8AYfW/?utm_medium=tumblr

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🥗It is important to eat not only tasty, but also healthy. A balanced diet energizes the whole day, improves mood, makes the body more resilient, and also affects the quality of skin, hair and nails. 🥗It is in vain that it is believed that healthy dishes are long and difficult to cook; you need ingredients that are difficult to get and expensive. The right ingredients for a hearty meal are readily available and almost everyone has in their home. 🥗Good nutrition has several basic principles that must be adhered to. The diet should be varied, because a huge variety of delicious dishes can be prepared from healthy products. The menu must include vegetables and fruits, cereals, nuts. Then the body will receive the maximum amount of useful and nutritious substances. Cooking for future use is convenient, but not always useful. After 3-4 days, ready-made meals begin to deteriorate, losing their useful properties. Therefore, the best option would be to cook for just a few days. 🥗During this time, wholesome food will not have time to get bored, so it is unlikely that there will be a desire to eat something fatty or starchy. Cooking is a huge field where you can show your imagination and realize ideas. The main thing is not to be afraid to combine what at first glance does not match at all. #weightloss #healthyfood #tasty #goodnutrition #healthy (at Canberra, Australia) https://www.instagram.com/lose_weight_withus_/p/CYcLDf1oFAr/?utm_medium=tumblr

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🥬Aside from dieting, exercising is one of the most common strategies employed by those trying to shed extra pounds. It burns calories, and this plays a key role in weight loss. 💪🏻In addition to helping you lose weight, exercise has been linked to many other benefits, including improved mood, stronger bones, and a reduced risk of many chronic diseases. Here are the 8 best exercises for weight loss. 1. Walking🏃🏼‍♀️ Walking is one of the best exercises for weight loss — and for good reason. It’s convenient and an easy way for beginners to start exercising without feeling overwhelmed or needing to purchase equipment. Also, it’s a lower-impact exercise, meaning it doesn’t stress your joints. 2. Jogging or running🏃🏼‍♀️ Jogging and running are great exercises to help you lose weight. Although they seem similar, the key difference is that a jogging pace is generally between 4–6 mph (6.4–9.7 km/h), while a running pace is faster than 6 mph (9.7 km/h). 3. Cycling🚴‍♀️ Cycling is a popular exercise that improves your fitness and can help you lose weight. Although cycling is traditionally done outdoors, many gyms and fitness centers have stationary bikes that allow you to cycle while staying indoors. 4.Yoga🧘‍♀️ Yoga is a popular way to exercise and relieve stress. While it’s not commonly thought of as a weight loss exercise, it burns a fair amount of calories and offers many additional health benefits that can promote weight loss. #weightloss #walking #running #jogging #yoga (at London, United Kingdom) https://www.instagram.com/p/CYZcCPYgj0Y/?utm_medium=tumblr

[hekimpro]

🏃🏼‍♀️Regular running or jogging offers many health benefits. Running can: 💪🏻help to build strong bones, as it is a weight bearing exercise 💪🏻strengthen muscles 💪🏻improve cardiovascular fitness 💪🏻burn plenty of kilojoules 💪🏻help maintain a healthy weight #weightloss #loseweight #jog #running #workout (at London, United Kingdom) https://www.instagram.com/p/CYW_7Q4oHRz/?utm_medium=tumblr