The key to maintaining a healthy diet is to consume the right number of calories to keep you active and feeling productive throughout the day, as well as eat balanced foods so as to not have any deficiency or disease in your body. It’s recommended that men have around 2,500 calories a day while women should have around 2,000 calories a day. 

If you eat more calories than you require, you’ll end up gaining weight and welcoming several obesity-related health risks into your life. This post discusses some important tips to incorporate a healthy diet into your life.

1. Have high fiber carbohydrates as your base

Try to include at least one starchy food with every meal. Choose higher fiber or wholegrain varieties of carbohydrates. This can include wholewheat pasta, brown rice, or potatoes without removing their skins.

2. Eat lots of fruits and vegetables

You should aim to eat at least 5 portions of a variety of fruit and vegetables each day. It’s best to have fresh fruits and vegetables, but they can also be frozen, canned, dried, or juiced. Scientists often advise to juice your vegetables and chew your fruits.

3. Eat more fish

Fish is a great source of protein and omega-3 fatty acids which prevent heart disease. Keep an aim to eat at least two portions of fish every week. You can have fresh fish as well as canned varieties. But some dishes like smoked fish have a lot of salt, so keep that in mind before incorporating it into your diet.

4. Cut down on sugar

Sugar has no nutrients. It only makes you gain weight and those extra inches, and also weakens your immune system. It’s important that you stop having sweet, sugary foods immediately. Here’s how you can do it:7 Simple Strategies to Cut Sugar Out of Your Life — HabitHacks
Sugar has been proved to have several negative effects on health. You can gain excess fat, feel full without adding any…blog.lift.do

5. Eat less salt

Too much salt can increase your blood pressure and make you more vulnerable to heart disease or stroke. Even if you add less salt to your meals, processed food like bread, cookies, cereal, etc. have a lot of salt in them. Be mindful while consuming processed food and only take them in limited quantities.

6. Get active and maintain a healthy weight

It’s important to incorporate exercise into your daily routine so you can have a healthy metabolism and make it easier for your body to digest your food. Here are some tips how you can do it.8 Simple Tips to Make Exercise A Part of Your Daily Routine – HabitHacks
1. Find a workout you enjoy Not all exercises are for all body types. Some people enjoy Yoga and Pilates, while some…blog.lift.do

7. Try intermittent fasting

Intermittent fasting can be a great way to consume the required number of calories while only having healthy food. Here’s how you can adopt this habit in your life:A Step-by-Step Guide to Start Intermittent Fasting – HabitHacks
Intermittent Fasting is one of the most popular trends to emerge in the diet and health industry. It has powerful…blog.lift.do

8. Drink more water

Water is the most natural and healthiest way to detoxify your body and help it fight all the disease-causing miscreants. Here are some tips on how you can drink more water every day.8 Ways To Drink More Water – HabitHacks
1. Add more spice to your meals While a spicy meal is always delightful, an unexpected benefit is that it makes you…blog.lift.do

9. Avoid fast food

Junk food or fast food has very less nutrients. They are made from processed food that already has a high amount of salt. They are fattening, have no health benefits, and can cause indigestion, stomach ulcers, and various other diseases. Here are some ways you can cut junk food out of your life.7 Tips to Stop Having Fast Food – HabitHacks
Junk food is addictive. The delicious flavors and the savory texture make it almost impossible to stop munching on the…blog.lift.do

10. Get an accountability partner

Get help from people who have experience dealing with your problem of eating too much fast food. You can hire an accountability coach who will share helpful tips and tricks and also hold you accountable for your promise of eating less junk food.

You can also get a habit tracker and mark each day on the calendar where you successfully refrained from eating fast food. Gamifying your habits can be a helpful way to get the most of this challenge and adopting a healthier lifestyle.

This article discusses a detailed step-by-step guide to starting intermittent fasting. But before that, let’s discuss the types of intermittent fasting you can adopt.

Benefits of intermittent fasting

According to science, here are the benefits of intermittent fasting:

• It makes your day simpler. You don’t have to keep planning meals and can relax while having bigger portions as you’ll be fasting later anyway.
• It helps you live longer.
• It can reduce the risk of cancer.
• It’s easier than dieting or restricting calories with each meal.

Ways to do intermittent fasting 

1. The 16/8 method

This is the simplest way for beginners to include intermittent fasting into their lifestyle. The rules are simple: eat all your daily calorie requirements in 8 hours, while keeping the 16-hour window completely for fasting.

2. The 5:2 diet

Eat normally for 5 days of the week, but for the remaining 2 days, restrict your calorie intake to 500 daily calories for women and 600 daily calories for men.

3. Eat Stop Eat

This is another popular method to incorporate intermittent fasting into your lifestyle by eating normally for 5 days a week while fasting for the other 2 days. The two 24-hour fasts each week help regulate your hormones and cleanse your body of impurities.

4. Alternate-day fasting

As the name suggests, this method consists of eating normally on one day and fasting on the next. On your fasting day, you can either eat nothing or restrict your intake to a few hundred calories.

5. The Warrior Diet

This form of intermittent fasting involves eating on raw fruits during the rest of the day and having one big meal in the evenings. Basically, you fast all day and complete all your calorie requirements in a four-hour window.

6. Spontaneous meal skipping

This form of intermittent fasting doesn’t require any planning. When you feel full, skip meals. Your body will adjust to this rhythm after a while and this habit will also help you get rid of your tendency to overeat when not hungry.

Getting started with intermittent fasting

As mentioned earlier, the easiest way to adopt intermittent fasting in your life is by starting the 16/8 intermittent fasting method. Here are a few ideas how you can go about it:

• Start by skipping breakfast or dinner.
• Avoid midnight snacking. In fact, avoid eating anything after dinner.
• Maintain your daily eating habits in a habit tracker and keep track of your progress.
• Hire an accountability coach to help you stick to your goals and make sure you don’t miss a day even when you’re tempted.
• Learn from the experts at Better Humans. They write the most detailed tutorials on self-improvement.

How To Lose Weight Healthily and Sustainably by Intermittent Fasting
I sustainably lost 70 lbs with intermittent fasting through understanding the science, finding the right fasting…betterhumans.pub

Fasting for 3 days every 3 months gives me clarity-but there’s a right way to go about it.
Going without food for a few days helps me reset my emotional eating, but I had to learn from some mistakes along the…betterhumans.pub

Intermittent Fasting, the 5:2 Way
I have fasted regularly for 7 years, and this is why I recommend itbetterhumans.pub

Junk food is addictive. The delicious flavors and the savory texture make it almost impossible to stop munching on the fries, chips, burgers, and pizzas. But it’s been scientifically proven that junk food is not good for health. There’s a reason it’s called junk food — it’s trash for your body.

It’s difficult for most people to be strong enough not to succumb to the cravings for fast food, but here are seven powerful ways you can control your desire to eat more fast food and adopt healthy eating habits into your life.

1. Plan your meals

Plan your meals in advance so you aren’t assailed by the last-minute impulse to order some junk food. When you have your meals planned, you’ll know what you’ll be eating and when. You won’t have to order in at the last minute. This will not only bring more routine into your life, but it will also help you stick to your goals of eating healthy. 

2. Make a shopping list

When you go into a grocery store, you might be tempted to stock up on unhealthy food items. To make sure this doesn’t happen, make a shopping list and strictly adhere to it while going shopping.

Another great way to avoid buying junk is to stick to the perimeter of your grocery store. Usually, all grocery stores are designed in such a way that vegetables and other healthy alternatives are stocked at the perimeter while the junk food is kept at the center. If you want to eat healthily, keep yourself away from the temptation.

3. Eat enough protein 

Research has shown that protein makes you feel full. If you feel full throughout the day, you’ll not feel the desire to order and eat junk food.

Here are some examples of healthy protein-rich foods you can include in your diet to beat your cravings for fast food:

• Fish
• Beans
• Vegetables
• Nuts

4. Incorporate different food items into your diet

Try different alternatives. Widen up your food choices and experiment with the taste so you don’t feel the urge to seek solace in junk food. Here are some examples of the kinds of food you can now incorporate into your diet:

• Fruit: it has sugar, but it also contains antioxidants, vitamins, fiber, and water. It’s a great addition to your diet plan.
• Green salad.
• New types of fish, like tuna.
• Red beets, orange carrots, green kale — eat the literal rainbow to satisfy your cravings and make an Instagram-worthy meal.

5. Change your mindset

When you start seeing junk food in a different light, you can stop craving for it. A great way to go about it is not to focus on the taste but the effect it will have on your body. Your mind is much more powerful than your body. Think differently and watch how your habits change.

You can also take a leaf out of the pages of our experts at Better Humans. They write the most detailed pieces on how to be the best version of yourselves:Making the Switch to Completely Healthy Home-Cooked Food
The detailed plan that cut my food costs in half, cleared my skin, and helped me lose weight sustainablybetterhumans.pub

6. Manage stress better

Stress-eating — or the habit of eating too much food mindlessly while you are stressed out — is a common reason why so many people end up binging on junk food. To handles stress better, you need to get into the mindset of managing your stress before your stress gets the better of you.

Here are some healthy stress-management tools, according to scientists:

• taking a walk or run
• yoga
• meditating for a few minutes
• taking some deep breaths
• talking to a trusted friend or family member
• doing something creative like painting
• journaling

7. Get more sleep

Sleeping more is always a good idea when it comes to having a healthy lifestyle. But scientists have recently found out that if you sleep less, you’ll feel hungrier and have less ability to control the quality of the food you consume.

Bonus: Get help from those who matter

Get help from people who have experience dealing with your problem of eating too much fast food. You can hire an accountability coach who will share helpful tips and tricks and also hold you accountable for your promise of eating less junk food.

You can also get a habit tracker and mark each day on the calendar where you successfully refrained from eating fast food. Gamifying your habits can be a helpful way to get the most of this challenge and adopting a healthier lifestyle.