By: Sue Pasqual
善用營養補充品
雖然我們未能逆轉衰老過程，但我們能隨著身體的成長及改變，為身體提供適當的支援。優質營養補充品是一個絕佳的選擇！由於我們間或過著不良的生活模式，現在是時候將這些壞習慣改正過來，讓我們能優雅地老去，不至遠離我們的目標。最終，智慧隨著年齡而增長！
別節食
這裡我所指的是時下流行的偏方餐單。這些餐單種類繁多，由「一日一餐」、原始人飲食法，以至風摩一時的雜菜湯，以上種種餐單都是來去如風，並只流行一時。這些餐單在短期內是有效，但卻不持效。當你大幅減少卡路里的攝取並限制食物的種類，你的身體會察覺到食物不足而降低卡路里的消耗率。因此，不單你的身體將緩慢下來以調節這樣的節食，很多這些節食餐單更令你無法攝取足夠的營養來維持肌肉及整體健康。
專注在營養上
這是指為你的身體提供一切營養所需，而不單只是為了減重，同時要維持身體健康！即別減去蛋白質、好脂肪及碳水化合物 – 這是身體的重要能量來源。謹記碳水化合物並不單是指穀物！它們亦包括其他食物如水果及蔬菜。
進食足夠不同種類而營養豐富的全食物可為你提出能量，並有肋你的新陳代謝保持活躍！
動起來
運動是保持新陳代謝活躍的另一重要因素，但並泛指要到健身室！其實還有很多在家的運動、徒手運動，以及Youtube運動教學影片供你選擇。但重點是要你動起來！
挑戰自己，尤其是如你的工作需要整天久坐，找一些運動及夥伴與你一同參與，並確保是適合你的運動。加到你的日程中，讓你知道你將要實行。
把睡眠視為首要
睡眠對我們的身體十分重要，亦對減重構成影響。我們很多人都睡眠不足，如我們未能讓身體好好休息及復原，將令我們的身體無法發揮100%的機能。如你有睡眠問題，嘗試在睡前一小時把所有電子產品關掉。看書、聽輕鬆的音樂，或純粹閉起雙眼，放鬆享受8小時優質睡眠。
Supplement Smart
While we can’t turn back the aging process, we can make sure we’re doing what we can to support our bodies as they grow and change. Quality supplementation is a great option! Since we may have lived unhealthily for some time, now is the time to fix what we broke through those unhealthy habits so we can age gracefully, not allowing it to detour us from meeting our goals. After all, with age comes wisdom!
Don’t Diet
Technically, diet is what we eat on a daily basis – but, what I mean here are fad diets. These diets range anywhere from OMAD to Paleo to the Cabbage Soup craze, all of which tend to come and go as fast as the season’s trends. These diets hey may work for the short term but they aren’t sustainable. When you dramatically lower your calorie intake and restrict food groups, your body senses that food is scarce and lowers the rate at which it burns calories. So, not only is your body going to slow itself to adjust to the restrictions, but many restrictive diets don’t allow you to get sufficient nutrition to maintain muscle & overall health.
Focus on Nutrition
This means providing your body with all the nutrients it needs to not only lose weight, but maintain it, too! This means not skimping on proteins, good fats, and carbohydrates – all important nutrients to fuel your body. Keep in mind that carbs aren’t just grains! They also include foods such as fruits and vegetables.
Eating enough of a variety of whole, nutritious foods will give you energy & help keep your metabolism moving!
Make Movement Fit
Fitness is another important factor for keeping your metabolism moving, but that doesn’t always mean hitting the gym! There are plenty of at-home workouts, bodyweight workouts, and Youtube video workouts to choose from, but the point is that you have to MOVE!
Challenge yourself, especially if your job consists of sitting down most of the day. Find something you like to do, find a friend to do it with and be sure to FIT IT IN. Schedule it into your day planner so you know you will do it.
Make Sleep a Priority
Sleep is so important for our wellness, and it impacts weight loss as well. So many of us lack sleep, and our bodies simply cannot function at 100% if you aren’t allowing yourself to rest & recharge. If you have trouble getting to sleep, try shutting off your electronics an hour before bed. Grab a book, listen to soothing music, or just close your eyes and relax to get in those 8 hours of restful sleep.
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