Author: Nena Hart

5 tips for a fit and healthy life

Almost one Belgian in two is already too heavy and the World Health Organization warns of even more obesity by 2030. How do you protect your children against the consequences of being overweight?

Obesity leads to cardiovascular disease, diabetes, osteoporosis and certain forms of cancer in adulthood. Teach your children to live healthily as early as possible. How? By giving a good example yourself!

1. Eat healthy

Vary the meals of your children. Put a lot of fruit, vegetables, legumes and wholemeal products on the menu and avoid sugars and saturated fats. Also make sure that your children drink enough water.

2. Choose healthy snacks

Children are active and grow fast. They do not have enough of the three main meals. Give them extra energy with healthy snacks and limit the amounts of cookies, chips, candy and soft drinks.

3. Sleep well enough

Children need a good night’s sleep . Ten to twelve hours of sleep a day is certainly not a luxury for a young child. Avoid children watching TV for a long time or working with a tablet, smartphone or game console.

You also need adequate sleep as an adult. If you sleep less than five hours a night, the risk of obesity increases by 60%.

4. Move

Children are already sitting quietly at school and their free time is becoming more and more occupied by TV, computer and games. Make sure your child moves at least one hour a day . Membership of a sports club is good, but not necessarily. Children also move adequately when they are cycling or walking to school, playing outside, or being in a youth movement.

TIP: your health insurance fund partially reimburses the membership fees of a sports club. Your child is also insured through the club. However, it is always useful to have a good hospitalization insurance and family insurance yourself if your child ends up in the hospital or injures someone else during a workout.

5. Have your child supervise

If your child has problems with his weight and wants to protect it from the negative impact on his health, then professional support is possible. ‘It’s going to be okay’, for example, wants to make children from 6 to 15 years fit again through a multidisciplinary treatment plan. Because AG Insurance wants to contribute to a healthy and active society, it supports this project.

Improve these 5 Eating Habits for a Healthy Lifestyle

Often people do not realize that they have bad eating habits. You follow these habits unnoticed, every day, while your body slowly but surely becomes unhealthier. By becoming aware of what these eating habits actually are, you can better deal with targeted solutions. This of course also affects your weight and your body. Below you will find 5 of the most common wrong eating habits. A solution is also provided per eating habit, so that you can work better on a healthier body.

Bad eating habit 1: You are addicted to Sugar

In the evening for the TV, a small snack … There is nothing wrong with that, except when this innocent little snack degenerates into a full bag of crisps and three glasses of sweet white wine. Even if the larder is full of nuts and the apples are in the fruit bowl for the grabbing, an unhealthy snack is often preferred because the tasty appetite dissolves immediately. A small consolation: almost everyone who wants to lose weight struggles with this problem. It is easily recognizable. In most of these snacks, a lot of sugar is processed and we become addicted to it.

The three “to do’s” below help you to address your sugar addiction .

Solution 1: Ban the Big culprit

Products with lots of sugars ( fast carbohydrates ) do not enter your home anymore. Also sugary drinks such as cola, sweet white wine, packs of fruit juice, you leave out. Each pound goes through the mouth is a classic saying, but can help you lose weight and adjust your eating habits. Keep in mind, however, that when you stop ‘cold turkey’ with eating or drinking sugar, you will probably get a few (slight) headaches for a few days. Sometimes it is better to gradually reduce it to give your body the opportunity to adapt to your new, healthy eating habits.

Do not be too perfectionistic. You want to adjust your eating habits and get rid of your sugar addiction. This does not mean that you can never eat sugar again. Now and then a biscuit nibble with the coffee is not a sugar addiction. Give yourself a sin now and then.

Solution 2: Provide healthy alternatives

ProvideĀ  sugar-freeĀ  substitutes. It is easily said to ban all wrongdoers from your pantry. The irresistible urge to relish remains. Adjusting your eating habits in the beginning controls your daily activities. During difficult moments, keep in mind that the holder wins, the withdrawal symptoms will gradually disappear. But do know that the sense of sweetening will remain dormant, as long as you do not change your eating habits in the long term. Do not indulge yourself unnecessarily with temptations and do not bring unhealthy snacks into your home. Instead you can go for healthy snacks .

Fill your pantry with healthy alternatives that you also like. Get enough healthy snacks at home so you can vary. Alternate a handful of hazelnuts with a jar of low-fat natural yoghurt to which you cut a piece of apple.

Solution 3: Get to know sugars in all its variants.

Read the labels on products you buy, because sugar exists among many variants: fructose, dextrose, glucose, etc. You will be amazed at how many products contain (hidden) sugars. Many processed or factory-produced products produce similar effects as sugars in our body. Replace foods that contain a lot of fast carbohydrates as much as possible with other products. For example, look at the list of low-carbohydrate products .

Bad eating habits 2: You eat too fast

Research shows that the brain only gets the signal that you have eaten enough after twenty minutes or so that you are satisfied. So when you eat too fast, you do not give your brain and your stomach enough time to process that you are eating. As a result, you will soon overeat. For example, after ten minutes you have your plate empty and already a second time scooped, then you finally have eaten too much.

Moreover, you do not chew enough when you eat too fast. Your stomach and intestines get too large pieces of food to digest and therefore do not have enough time to get all the nutrients out of your meal. Your body responds to this with hunger impulses as a signal that it lacks nutrients. You get hungry, eat more, while you have received far too many calories at the end of the ride. It is therefore important to eat slowly .

Solution: Slower food

You can tackle food too quickly by making a feast of every meal. Ban the mobile phones and TVs and make time for each other. Or read a book. A nice dinner service with a table cover makes every meal a little special. Chew slow and eat consciously. Is your plate empty after twenty minutes? Put down your cutlery and wait a few minutes with bragging. Chances are that your hunger will disappear by itself and that you have eaten enough.

Bad eating Habits 3: You Eat too Little

Every so often there is a new crash diet . In this type of diet you eat very few calories a day, so you should lose weight naturally. This may sound plausible, but this kind of weight loss method often has a counterproductive effect. First of all, you get such a hunger feeling that it is difficult to keep up. In addition, a crash diet will not make sense for a limited period of time, if you then fall back into your old lifestyle. The well – known yo-yo effect is the result of this.

Solution: Do not Eat too Little, But Different

A good diet ensures that you eat healthier and you improve your lifestyle. Therefore stop following a crash diet that only focuses on few calories. Those who want to lose weight must adjust their eating habits. Therefore, go for a good weight loss method that ensures that you get enough nutrients in one day. You then learn to eat differently and healthier. You will find an overview here for a number of useful weight loss methods .

Bad Eating Habits 4: You Eat Irregularly

No breakfast, a bite of your sandwich during the ride to the next meeting, a fast pizza at ten o’clock in the evening because the drink ended with the work? If you do this often, it can have unhealthy consequences. Due to irregular eating behavior, you will overeat at certain times of the day, causing your body to store this as extra body fat. In addition, you will also be more likely to “snack”, which often results in more unhealthy food. It is therefore better for your body and weight when you eat more regularly and where the amounts of food are well balanced.

Solution: Build a good schedule in your day

Make work of a structure in your meals. Breakfast, lunch and dinner with a healthy snack at regular intervals. To achieve this, you can use a good diet plan to plan your day. Most diet programs will also be able to provide this. The essence is that you implant a program for yourself per day or per week so you know when you can start eating again. This also ensures that you build a piece of peace for your body. Your body will be able to process nutrients more efficiently.

Bad eating habits 5: You always eat the same thing

Adjusting your eating habits also means bringing more variety into your menu. If you always eat the same, you run the risk of not getting enough vitamins and other nutrients. You also run the risk that your metabolism will work less well. This means that waste can not be efficiently disposed of.

Solution: Delicious and varied cooking and food

Go to the supermarket and go for the various fresh, healthy products. Often for many people the problem is to prepare vegetables, which makes them eat too little. Yet this is really not difficult! Work your cooking skills once and experiment in the kitchen. Set up your kitchen, make it a pleasant place to stay and cook. You can also try a more difficult recipe or let others choose something. You will see that it works out positively.

Good cooking is a creative way to change your eating habits! By preparing unfamiliar dishes, you become acquainted with new flavors and ingredients and you automatically eat more varied food. Make time once a week to set up a menu for the entire coming week. Do this in a quiet place with possibly your cookbooks at hand. Prepare a menu plan where you plan a variety of dishes. Of course, this cookbook can also serve as inspiration.

Powered by WordPress & Theme by Anders Norén