23 goals to achieve healthy habits in 2021

Enough sleep

Sometimes we think that there are not enough hours in the day and that we can skip an hour of sleep, but this is not a good idea, because we need 7 to 9 hours of sleep. Those who sleep less than seven hours are said to be 12 percent more likely to suffer from high blood pressure or poor memory.

Don't just eat vegetables

Include lean meat and dairy products in your diet. Eat more white meat than red meat. White meat is rich in protein and low in saturated fat.

No alcohol, cigarettes or drugs

Excessive alcohol consumption is said to increase the chances of developing diseases such as cancer and liver disease, and has a negative impact on learning and memory. Smoking is the number one cause of death.

Less sweets

Do you smell something sweet after dinner? For many, a plate of vegetables is not as appealing as a cup of ice cream. Treat yourself to desserts, but only occasionally, not every day. An excellent and healthy dessert is fruit, e.g. strawberries and cream, do you agree? Too much sugar can have many harmful consequences: from obesity and diabetes to high blood pressure.

Take time for yourself

Accept your mistakes and recognize the obstacles in yourself, so you will be ready for stressful moments in life. Take at least 20 minutes a day for activities that relax you: listening to music, reading, singing...

Eat breakfast every day

Everyone is in a hurry in the morning, but take time for your body and fill it with energy. Prepare breakfast the day before. It is the most important meal of the day, because if you have enough protein at breakfast, you will already speed up your metabolism in the morning and provide yourself with energy throughout the day, improve your concentration and lower your cholesterol level.

Count the steps

Standard goals are 10,000 steps a day, but quite simply, do 15,000. Park a little away from your office so that you have to walk for a longer time, go for a walk during lunch, for example to a friend, and talk to them instead of texting them or calling them on the phone. Among other things, walking can improve the immune system, lower blood sugar and reduce the risk of coronary diseases.

A break between activities

Just one day. Why? You need consistency to maintain momentum and turn goals into habits, regardless of what you're focusing on, whether it's exercise or nutrition.

Keep a food diary

With it, you will get an overview of how much you actually eat during the day. Maybe you smell like a bag of chips every day? If you know about your habits, you can resist them and change them. Don't eat out of boredom.

Join groups

If you run, join a running group, if you want to go on a paleo diet, join an online group that follows the diet and where members exchange opinions, recipes. Sometimes success requires the encouragement of like-minded people to encourage you when you have moments of weakness.

Celebrate successes

Track your progress and celebrate all desired milestones on the way to your goal, as this will make it easier for you to continue and overcome new challenges.

Unplug

Put down your phone, computer and talk to others, it's good for your mental and physical well-being.

Study the family history of the disease

This lets you know which ones you are at higher risk for. Prevent them and get checked before they occur.

Don't eat it all

We tend to eat everything on the plate because of an innate sense of guilt. Research shows that people usually eat 92 % of everything they put on their plate. Eat only 50 % or put that much less food on it. Pay attention to the signs in your body and don't wait for unstoppable hunger to seize you.

Accept your age

They say that age is just a number, but some signs remind us that this is not the case (wrinkles, age spots). We all wish we had that miracle pill that would keep us young. But with age you become happier, because you are less stressed and more confident than in your 20s. Accept her!

Take care of your physical activity

Move more. Most people sit while working, which puts a strain on their body and harms their health. Get up every half hour, stretch and take a few steps. This will stimulate blood flow.

Reduce the risk of disease

Never miss preventive examinations at the doctor, dentist, and perform routine examinations. Stay one step ahead of diseases.

Stop eating out

It's easy to order pizza for dinner or lunch, but it can affect your health in the long run. The amount of sodium and fat in fast food is usually a "secret". When you cook at home, you can control the composition of your meals.

Plan and prepare your meals

Plan your meals for the week in advance. Go to the store and buy only what you need. This will save you time and control your eating.

Meditate

Undoubtedly, you can take 15 to 20 minutes every day and relax in peace and quiet. This can be in any part of the day, it is only important that you overcome or at least alleviate the daily stress.

Walk if your commitment is within a kilometer

By doing this, you will exercise, breathe fresh air and maybe even reduce the risk of diseases. Leave the car at home and take a walk. The more you walk, the better your health will be.

Educate yourself

Get basic knowledge about the importance of sleep, nutrition, physical activity, the impact of food on metabolism, principles of healthy eating.

Stay positive

We are constantly faced with challenges and with a positive attitude you will be able to cope with them more easily. Find opportunities for personal growth in challenges.

Every improvement you make will affect your body. Choose your goals, write them down and start achieving them, step by step. Look back at the list in 6 months and you may find that you have accomplished even more than you thought you would. Congratulate yourself!