8 simple habits everyone should know to live long and lose weight

1. Eat fresh vegetables every day

According toAboluowang, everyone should make sure to consume no less than 300g of fresh vegetables every day. Of which, dark green vegetables should account for half.

Vegetables are rich in minerals, including potassium, magnesium, calcium, iron, etc., and are an important source of dietary minerals. At the same time, they are rich in carotene, vitamins C, B1, B2, and various trace elements. These are indispensable substances for maintaining immune health.

Vegetables contain many good nutrients. Photo: Balancemeals

Vegetables are rich in fiber, which can accelerate the metabolism of glucose and lipids, help stabilize blood sugar, blood fat and blood pressure, and can also improve intestinal function and prevent constipation. Eating more green vegetables helps you feel full longer, reducing the risk of obesity.

2. Take a nap every day

Napping helps the brain and body repair over time, temporarily putting work aside and relieving stress, helping the brain return to a more focused state, but the nap time should not exceed 30 minutes.

When you take a nap, your body produces the hormone leptin. This hormone makes you feel full and reduces your appetite. Therefore, taking a nap is the time for your body to burn fat and excess fat in the body.

3. Walking

Walking properly with increasing speed each time can burn calories effectively. About 30 minutes of walking at an average speed can burn 150 calories in the body. Therefore, maintain the habit of walking every day, even if you do not need to lose weight to minimize the accumulation of excess fat, causing overweight.

Persistently walking briskly for 20-30 minutes every day can increase lung capacity, promote blood circulation, protect heart and lung health, prevent cardiovascular diseases, and improve overall health.

4. Eat fish at least twice a week

Fish is a food that contains many nutrients necessary for the body, including high levels of protein, iodine, various vitamins and minerals. Typical healthy fish such as salmon, sardines, mackerel, and tuna contain a lot of omega-3 that the body cannot synthesize itself. This substance plays an important role in improving body and brain function, especially reducing the risk of many diseases.

Fish is low in saturated fat and calories, so you can eat a large amount without worrying about gaining weight. In addition, eating fish will make you feel full, prevent you from eating too many foods rich in sugar and fat, and help you maintain a slim figure.

5. Eat less red meat

Red meat is an important source of protein, rich in iron, vitamin B12, lecithin, niacin and other nutrients. Moderate consumption of red meat such as beef, lamb and pork is beneficial to the human body. However, excessive consumption will cause you to gain weight and belly fat, and increase the risk of coronary heart disease, stroke, diabetes, hyperuricemia, hypertension, atherosclerosis, cancer, etc.

You should only eat red meat no more than 3 times a week, no more than 75g each time. It is best to choose lean meat, eat less fat and organs, and pay attention to how it is prepared, avoid frying, smoking and grilling.

Nutritionists recommend eating these foods in moderation. Photo: Aboluowang

6. Snack on nuts

Nuts are rich in fiber and are also a good source of linoleic acid. Research shows that eating 28g of nuts per day is associated with a 25% reduction in the risk of coronary heart disease. The "Dietary Guidelines for Chinese Residents (2022)" also recommends eating 25-35g of soybeans and nuts per day. However, do not eat too much, it is best to eat nuts between meals.

7. Sunbathing

Increased exposure to sunlight during the day produces more natural melatonin in the brain, which helps reduce anxiety, improve mood, and facilitate good sleep.

There is also a strong link between exposure to sunlight and vitamin D, which helps the body absorb calcium into bones, strengthen bones and prevent osteoporosis.

Morning sun exposure can help reduce fat because the blue light in the sun stimulates metabolism in the body and helps in weight loss.

8. Interact more with others

Chatting is a process of using the brain, and the process of communication between people is also a process of brain training, training reaction skills and language. Chatting can also eliminate anxiety and relieve boredom, which is very important for health. The more you use your brain, the smarter you are. At the same time, talking a lot will burn more calories, so it is more effective for weight loss.