Nowadays you can find almost everything about health and nutrition. It seems like everyone is an expert about health and nutrition here on the internet. Do a little research on something you want to know, you can find also science evidence based things that are much more trustworthy.
It is what it is, that’s the modern time of living and we will accept that. Also, we must do research in everything that we read, especially if we read about health and nutrition. Because it’s about our health and that’s serious thing.
However, we got for you 8 health and nutrition tips that are science evidence based and you can trust them:
1. Drink water
And again, in this list we also have drinking water. Drink water, especially before meals, this is the thing that I’ve started doing without skipping 2 years ago. And yes, I can say that it’s so much difference. Drinking water have so much benefits and it will help boost the amount of calories you burn.
Also, it drinking water will boost your metabolism by 24-30% over a period of 1-1.5 hours. If you drink 2 liters of water per day, you can burn up to 96 additional calories. Read more on about these facts.
For best results, the best time to drink water is half an hour before meals. There is a study showed that half a liter of water, 30 minutes before each meal, increased weight loss by 44%. Good health and nutrition tips must include drinking water in it.
2. Eat enough proteins
You don’t have to consume too many proteins, it can cause lower blood sugar and blood pressure levels. Also, not consuming enough proteins can be a problem. Are you asking yourself how much proteins are enough? Well, the Dietary Reference Intake (DRI) is 0.8 grams of protein per kilogram of body weight or 0.36 grams per pound.
- 56 grams per day for the average sedentary man;
- 46 grams per day for the average sedentary woman.
Eating enough proteins is highly important for your body and health. Proteins are also very important for weight loss. Also. proteins are macromolecules that make up 18-20% of the human body (found in the blood, muscles, skin, bones). We have a full list of food protein table and a little bit more things about the proteins.
3. Eat vegetables and fruits
Vegetables and fruits are the first thing that comes to our mind about healthy food and of course, there is a good reason for that.
The vegetables and fruits are loaded with prebiotic fiber, vitamins, minerals and all sort of antioxidants, which have potent biological effects.
Also, there are some studies who show that people who eat more vegetables and fruits live longer and have a lower risk of heart disease and all sorts fo diseases. Maybe now you will finally start eating more vegetables and fruits and live longer.
4. Do cardio
One of the best things that you can do for your mental and physical health are doing some cardio exercises or just taking a walk.
Doing cardio exercises will also help you burn calories and lose weight. Doing cardio exercises have a lot of benefits on your health. Cardio will also help you to relieve your stress, doesn’t that awesome?
5. Start lifting heavy things
Lifting heavy weights will help you gain serious muscle mass and build muscles. With lifting heavy weights you will strengthen your body and improve your body composition.
Get up from your bed and go to the gym. Start doing some heavy exercises (but don’t force yourself) and improve even your metabolic health, including improved insulin sensitivity.
6. Don’t diet
Health and nutrition tips can’t go without mention the diet.
Diets are very ineffective and only work in the short term, but no in the long term. People who “diet” tend to gain more weight over time and studies show that dieting is a consistent predictor of future weight gain.
There are better alternatives for diet and you can adopt a much healthier lifestyle, which will also help you lose weight naturally.
7. Get enough sleep
In these health and nutrition tips, we have sleep again. This isn’t the first time that we mention getting enough sleep. That can tell you again how important sleep is.
- If you prefer to sleep with music or eye mask, we have for you Bluetooth Sleeping Eye Mask that will help you listen to music and have mask on your eyes for better sleep at the same time. 2 in 1 eye mask and headphones.
Some experts say that quality sleep is enough as the diet and exercise. From my own experience, poor sleep causes very poor appetite hormones out of whack and reduces your physical and mental performance.
These are a few of the articles where we mention the importance of getting enough sleep:
- Keys to Better Mental Well-Being That Many People Neglect
- These Are The Top 10 Health & Wellness Trends in 2019
- 10 Best Simple Fitness Tips To Get The Results You Want!
8. Eat more eggs
Eat more eggs and don’t throw away the yolk, because most of the nutrients are found there, in the yolk. Eggs are an important source of protein. Proteins are needed to create and restore cells in the body.
People who have a weight problem can lose weight 2 times faster if they practice breakfast with eggs within a low-calorie diet (800 calories per day). Here you can read more about why we should eat more eggs.