How to have a beautiful body: 14 steps (with pictures)

How to have a beautiful body: 14 steps (with pictures)
How to have a beautiful body: 14 steps (with pictures)
Anonim

There are a variety of nutrition and exercise programs that help you build a more beautiful body. Some promise quick results. However, to improve your overall figure, you will need to make various changes in many areas of your life. This is especially true if you want to lose weight and get in better shape. You will need to watch your diet, exercise and make lifestyle changes. Whether you are looking to lose weight, eat better, exercise, or do it all, there are many ways you can improve your health and feel more confident in your body.

Steps

Part 1 of 4: Prepare for a Great Body

Set Daily Goals Step 8

Step 1. Set Goals

Setting goals for yourself will make you more motivated to achieve your desire for a healthier, more beautiful body in the long run. The objectives will motivate you and guide you in the realization of your project.

  • In order for these goals to be useful to you, they must be very specific, realistic and subject to deadlines. These characteristics will further motivate you to achieve them.
  • For example, if you want to run a marathon, but currently only run 2-3 times a week, registering for a marathon next month is likely to fail. Instead, word your goal like this: "I want to run a marathon in 8 months, but until then I will make an effort to run 3-4 times a week. In 2 months I will sign up for a 5 km, then a 10 km in 4 months and a half marathon in 5 months. "
  • Also make sure that your goal is really realistic for you. If you don’t really like running, running a marathon may not be realistic for you. You can choose to participate in a bike race instead.
Accomplish a Goal Step 5

Step 2. Write your plan

Having a better, healthier body is a general goal. You will still need to write down in detail the plan you are going to follow to achieve it. This will let you know what concrete actions you need to take to get there.

  • Write down what you plan to change in your diet and the steps you will need to take to make it happen. Start by making a meal plan and write down what you want to eat each day for breakfast, lunch, dinner, and snacks. Also, don't forget to add your snacks. List the corresponding groceries to make it easier for you when shopping in-store.
  • Also remember to choose the days and times when you will have to prepare your meals for the week. Washing, cutting and pre-cooking certain meals will help you stay on course more easily during the week.
  • In addition to your meals, do an exercise program. Mark the days, types of exercises and times you plan to work out on a calendar.
Lose Weight Safely Step 1

Step 3. Keep a journal

Keeping a journal is a great way to keep track of your goals, plan, and progress. Use your journal to gain motivation and stay on track.

  • Write down your goals in your journal. Note your progress as you lose weight, improve your fitness, or give up bad habits. This will allow you to see yourself progressing.
  • Also track your goals for your weight or fitness. It's funny how you gradually lose weight and get closer to your goal or are able to exercise more and more.
  • Consider downloading tracking apps to your smartphone. There are all kinds. Doing so will allow you to track your diet, nutrition, calorie, and fitness goals. This will make it easier for you to follow up.

Part 2 of 4: eat healthy

Convert Grams to Calories Step 3

Step 1. Track your calories

In order to have a more beautiful and healthier body, you sometimes have to lose or gain weight. Being at a healthy weight will help you not only look good, but also be healthy.

  • If you are overweight or underweight you will be prone to various health problems. People who are underweight are at greater risk of osteoporosis, infection, hair loss, loss of lean muscle mass and nutritional deficiencies. On the other hand, being overweight increases the risk of high blood pressure, heart disease and diabetes.
  • To find out how many calories you need each day, calculate it on the Internet by entering a calorie calculator, your height, age and gender. This will give you an idea of ​​how many calories you will need to consume on a daily basis.
  • If you want to lose weight, subtract 500 calories from the total amount of calories you need to eat. This will allow you to lose 0.5-1 kg per week.
  • If you want to gain weight, increase the total amount of calories you need to consume per day by 250 calories. This will allow you to gain between 0.25 and 0.5 kg per week.
Change Your Diet for Diabetes Reversal Step 2

Step 2. Eat a balanced diet

It is important to constantly strive for a balanced and nutritious diet when it comes to losing weight and improving your physical health.

  • Eating a balanced diet means providing your body with what it needs every day to function normally. These nutritional needs concern the five main groups: carbohydrates, lipids and proteins, but also vitamins and trace elements. Better still, you will also need to consume a wide variety of foods from each group. This will allow you to vary your food entirely.
  • With a balanced diet, you will certainly eat enough of all the nutrients your body needs every day. It also minimizes the risk of possible nutrient deficiencies.
  • Also eat the correct servings of each food and the recommended number of servings per day.
  • Consider eating one serving of high-protein foods, 5 to 9 servings of fruits and vegetables, and 2 to 3 servings of whole grains at each meal. One serving of high protein food is 85 to 110 g. A serving of fruit is ½ cup. If you like vegetables, eat 2 cups of green vegetables or 1 cup of vegetables. For grains, the measurement is 25 grams or ½ cup.
Follow Dietary Requirements for an Anemic Step 4

Step 3. Go for foods rich in nutrients

If you are trying to eat healthier so that you can have a more beautiful body, consider eating foods that are higher in nutrients. These foods will help you lose weight and have a healthy body.

  • Foods rich in nutrients are relatively low in calories, but are very high in nutrients. They often contain a lot of fiber, vitamins, minerals or antioxidants.
  • Here are some examples of nutrient-dense foods: leafy greens, berries, sweet potatoes or yams, tomatoes, legumes, lean protein, and nuts.
  • When it comes to vegetables and fruits, those that are darker or saturated in color often have a higher nutrient content. For example, spinach is much richer in nutrients (and a darker color) than iceberg lettuce.
Follow a Low Sodium Diet Step 11

Step 4. Reduce your intake of processed food

Minimize your consumption of processed foods high in calories and fat. These foods will cause you to consume more calories and less nutrients than you should on a daily basis.

  • It's true that not all processed foods are unhealthy, but many are high in fat, sugar, sodium, and calories. If you eat these foods in large amounts, you will gain weight.
  • Completely avoid or minimize the consumption of processed foods such as: pastries, fried foods, candies, processed meats, desserts, frozen meals, crackers and chips.
  • What's more, recent studies have shown that ultra-processed foods made from white flour are responsible for an increase in acne breakouts. If you want to always have a smooth face and avoid having your body covered in acne, try to reduce your intake of these foods as much as possible.
Keep to Your Diet Step 7

Step 5. Drink enough water

Consume enough fluids. It is very important to drink enough water or fluids each day. This will allow you to stay hydrated and lose weight.

  • The majority of health professionals recommend drinking at least eight glasses of water per day, you can even go up to 13 glasses. It all depends on your level of physical activity, your gender and your age.
  • Drinking water helps control hunger and reduces the urge to eat or snack. This will undoubtedly help you stick to your goal of losing weight.
  • Drink only clear, calorie-free liquids. They will hydrate you more. Take water, decaffeinated coffee, flavored water, or unsweetened tea.

Part 3 of 4: Exercise

Prevent Cardiovascular Disease Step 2

Step 1. Do regular cardio training

It is very important to practice aerobic activities or cardio training when you want to have a healthier and more beautiful body.

  • Cardio training is important for a number of reasons. It helps you lose or reach a normal weight, improves blood pressure and blood sugar, significantly reduces the risk of heart disease and stroke, and improves mood and sleep.
  • Health care professionals often recommend doing at least 150 minutes of moderate-intensity cardio workouts each week. This duration of exercise has been shown to have several health benefits.
  • Combining cardio and weight training helps lower body fat and builds muscle. Together, they will allow you to have a more beautiful body.
Be a Female Boxer Step 6

Step 2. Practice high intensity interval training

This workout is a great exercise and should be done in combination with cardio and traditional strength training.

  • High intensity interval training is a training method that involves alternating very high intensity exercise and moderate intensity exercise. These exercises are designed to increase the heart rate very quickly.
  • These kinds of workouts burn a lot of calories in a short period of time. They burn more fat, and help keep the metabolism active long after you have finished exercising.
  • High intensity interval training is a great technique to achieve a fitter and beautiful body because it helps you lose weight, reduces body fat and tones the whole body.
Increase Your Bench Press Step 9

Step 3. Do strength training as well

Including weight training or strength training in your exercise program is very important. It is even a great way to achieve your goal. Combine cardio and weight training to have the best workout ever.

  • Strength training helps tone, strengthen, and train muscles. If you want to be more muscular and lean, strengthen your muscles regularly during your workouts.
  • Strength training 2-3 days a week is often recommended. Do exercises that will work each of the major muscle groups in your body.
  • Here are some exercises you can do: use dumbbells or weight machines, do weight exercises, do yoga, or do Pilates exercises.

Part 4 of 4: change your lifestyle

Prevent Cardiovascular Disease Step 10

Step 1. Get 7-9 hours of sleep every night

Sleep plays a major role in our body and our health. It promotes the restoration of the body and is essential for the health and maintenance of the body.

  • Not getting enough sleep has many side effects. You will get more and more hungry. Your ability to concentrate will be reduced and you will suffer from mental fog. These side effects will prevent you from sticking to your diet and exercise program.
  • In addition, you will notice that you have bags or dark circles under your eyes or just look tired. That’s not what you want and it doesn’t fit with your goal of having a great body at all.
  • Aim to get 7-9 hours of sleep every night. Turn off all lights and devices that produce light. Also turn off any devices that emit sounds that may distract you. This will allow you to have a deep, restful sleep.
Avoid Smoking Step 16

Step 2. Stop smoking and drinking alcohol

Smoking (or other forms of tobacco) and alcohol consumption cause several side effects, including damage to the skin, teeth and gums.

  • Smoking is known to cause a variety of health problems (including cancer), however smoking can damage your skin as well. It is also very harmful to oral health. Common side effects seen are: wrinkled skin, yellow teeth, tooth decay, gingivitis and other gum disease. Also, you will have a hard time removing the smell of cigarette smoke from your clothes and hair. It is counterintuitive to continue to smoke when you want to have a beautiful body. This is so because of the side effects it causes.
  • Continued alcohol consumption leads to various oral problems, including loss of teeth. Limit your daily drink intake to 1 glass if you are female and no more than 2 drinks if you are male.
Fall Asleep Fast Step 14

Step 3. Manage your stress

Chronic stress is never a good thing. However, for various reasons, it can stop you in your tracks and prevent you from having a healthier body.

  • If you cannot control your stress, you will start to notice certain physical symptoms that will prevent you from having a more beautiful body. For example, you will have a rash characterized by itching and the appearance of red patches or hives, acne breakout or slight hair loss.
  • In addition, stress will cause you to overeat or want to eat “comfort foods” that are higher in calories. Again, these are side effects that will prevent you from achieving your long term goal.
  • Try to de-stress and relax by listening to music, reading a book, taking a walk, or chatting with a friend or family member.
  • If you can't control your stress on your own, seek help from a therapist or life coach. These mental health professionals will help you find a more effective way to deal with your stress.

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