how to live a healthy life

? HOW TO LIVE A HEALTHY LIFE

  the main element of healthy life is the diet plan which first helps us to reduce fats inside our body , thus reduces the possibilities for atherosclerosis , cardiovascular diseases ,diabetes , hyperlipidemia and many other disease .diet also helps you to boost your self-confidence , self-belief and self-esteem by reducing weight and enhancing self-image which in the end results in successful life!e

before you diet you should know some info which are calories inside fats , carbohydrate and proteins

fats contain 9 calories per gram

carbohydrates contain 4 calories per gram

protein contain 4 calorie per gram 

   fats are potent source of energy and essential for hair growth , skin vitality and must form 30% or less of your diet , not more than 10% of saturated fats "bad fats" and the other fats are from the good fats polyunsaturated (PUFAs), monosaturated (MUFAs) fatty acid which lower cholesterol level and found in plant sources


 carbohydrates are the major source of energy and must form 50 to 60 % of your diet found in whole grains like cereals, flour, bread, rice, corn, oats, potatoes, and legumes also found in fruits 

protein is essential for muscle formation , RBC formation and proper fuctioning of antibodies and should be form 10 to 20 % of your dairy diet 

in order to lose weight and lose pounds your energy output must be more than than your energy input there is many types of diet you can follow : low carbohydrate diet ; Atkin diet , high carbohydrate diet ; Ornish diet , Pritikin diet , high protein diet , or simply calculate energy input and energy output there is no difference between diets in energy burned. there was researches states that Atkin diet burn off more calories than other diets that can be illustrated by body 's loss to water but all diets are same and you can switch from one diet
to another with the same energy output

TIPS TO LOSE WEIGHT

1


   first know your BMR which calculate the calories needed to maintain your current weight and make a goal by how may pounds you wish to lose . you should know that every pound is equal 3600 calorie so if you reduce your calories intake by 500 calories per day from your BMR you will lose 1 pound per week. in order to loose 2 pounds you should reduce the calorie intake by 1000 calorie per day  

calculate your BMR ,calories burned and much more

2


 decide which diet is suitable for you low carbohydrate , high carbohydrate , high protein or simple diet in which you calculate your calories intake and calories burned. it is notable to say that low carbohydrate , high carbohydrate is suitable to anyone and high protein diet is suitable to athletes who need to build muscles

here is some sources about types of diets

High Carbohydrate Diets_Printable Detailed Summary.pdf

low carbohydrate diet : Atkin diet is easy 
High protein diet



3


 play sports like running , football , basket ball , weight lifting , just to increase calories burned . in order to  increase calories burned increase durance not speed or efforts this will burn the best  and the most


4 


,  make a list to avoid high calories food and reduce fats and sugars and avoid saturated fats , vegetable oil chocolate , cheese  ,  processed meat , many other foods


5 


make a list by the permissible foods and go on your diet and remember the benefits of diet and don't forget to invovle the good fats inside diet and reduce the net volume of fats


6


make your metabolism the maximum during your day by moving too much make activities too much in the end you will burn too much and increase energy output


7


make backup plan when you feel hungry prepare carrots , bananas , protein bars which will help you stay on track


8


 drink plenty of water during your day which reduce your hungry and decrease calories consumed during your day


9

increase fibers like fruits and vegetables and decrease soda and sodium


10 


 eat small portions of food during day , eat slowly and chew well and eat in relax environment


11


say motivated by your goals, stay on track it is not easy and it is not hard but the benefits are too deserve for your health and your successful future