Some of the tip from my side:
1. Eat foods based on seasons. Such as Grapes, Watermelon and so on in summer.
2. Eat less in evening especially in night.
Don't sit too long,get a standup desk if you must work/code for hours non-stop.
Yes,of course you should work out. But what matters the most is doing it persistently as a matter of habit. When I skip a workout I feel as if I skipped showering or brushing my teeth for that day. Make it a daily habit. Why waste money on energy drinks when you can work out? 30 pushups > can of red bull.
Perhaps worth noting that initially this will not be the case, and I don't think it ever works quite like that. In my experience, working out habitually only indirectly gives me energy (if my body is acumstomed to expending significant amounts of energy for a regularly timed work out, my body will adapt by becoming more energetic around said time.
'Working out' will likely suck, a lot, for the first couple months (give or take x days/weeks). But at some point the endorphines released become noticably enjoyable.
Go to Italy and you’ll find people eating pizza and pasta at least weekly, and they are generally fit and healthy. But obviously they don’t drink half a gallon of sugar water with their pizza.
To improve life quality I'd go swimming. It's doesn't make you lose kilos, but it does fit you: you move every part of your body in an ambient with low gravity (and it's a benediction for your back), makes you learn do breath the right way, and makes you relax as hell (depending on the style, ofc).
- Sleep well. If it's possible, you should never have to use alarm clock for waking up for school, or work, instead you should wake up naturally (because you went to sleep early enough).
- Dumb down your phone [1]. I recently purged all time-sinking apps from my phone, including the "supposedly useful" ones, like Hacker News, or local newspapers. You will feel way better, without the endless overwhelming flood of information coming at you everywhere you go.
- Eat clean and drink only water. Trick that works best for me, is that I do all my shopping on Monday and I plan every breakfast and dinner for the whole week in advance, so when I have cravings, there is simply nothing in my kitchen I can binge on (I realize this solution does not work for everyone, especially if you are not living alone). Of course, I still buy ice cream or some other sweet after lunch ~ once a week, or go for couple of beers with my friends time to time, but it feels a lot better, when it is really a treat and not ordinary, everyday thing.
I used to have an idea that successful people had their life under control to a degree that they could find time to exercise 3-4 times per week.
After I started running regularly and saw the change in myself, I've come to think successful people are successful in part _because_ of their exercise, not the other way around.
It gives a lift to everything you do. It motivates you to be the best version of yourself you can be, starting a virtuous loop of eating better, continued education, big picture thinking and other self-improvement.
Also - you may have heard that excessive amounts of protein ages you faster - most protein heavy foods are also pro oxidants and oxidative stress ages your cells.
The expensive vegan foods - meat, eggs, dairy are processed plants. So what you are saying is - if you eat the plants directly, they will be more expensive compared to filtering them through an animal and then eating them. Does not make sense.
For the heavy exercise - they are now ultra marathon runners, power lifters, etc that are vegan. Where do they get their protein? https://www.ranker.com/list/athletes-who-are-vegan/people-in...
Is this really true?
>The research was supported with a grant from Australian Eggs; they had no role in the research design, conduct, analyses or writing of the manuscript.
Not sure what to make of that ...
This pdf from the USDA says "Eggs are among the most nutritious foods on earth and can be part of a healthy diet". True, the pdf then goes on in great detail about the potential health hazards: https://www.fsis.usda.gov/wps/wcm/connect/5235aa20-fee1-4e5b...
The American Egg Board pretty much states they are wonderful for your health: https://www.eggnutritioncenter.org/egg-nutrition-basics > Eggs fit into the healthy dietary patterns recommended by public health organizations. > The high-quality protein in an egg is essential for building and maintaining lean body mass
Essential, hm.
Eating meat is not by definition unhealthy.
Dietary cholesterol is not directly linked to blood levels of cholesterol. Most recent science suggest high carbohydrate consumption (typically in a vegan diet) is heavily linked to high cholesterol.
Note the emphasis on refined carbohydrates. I would think that if you ate an unhealthy vegan diet which emphasized lots of junk food like high fructose corn syrup loaded sodas, etc, you'd be pretty unhealthy. Personally, I suspect that a vegan diet can be very healthy for you, but it could also be quite bad for you, depending on how you do it.
Regarding cholesterol: Humans make cholesterol. https://en.wikipedia.org/wiki/Cholesterol
Also: http://www.berkeleywellness.com/healthy-eating/nutrition/art...
> Many people think that all the cholesterol in their blood (and elsewhere in the body) comes from the cholesterol they eat, which is called dietary or preformed cholesterol. In fact, most of it is made by our livers.
This information can be also found on his own page here: http://www.chori.org/Principal_Investigators/Krauss_Ronald/k... in the Other Activities (since 1990) section
So do you dispute this result? I was in fact under the impression that recent studies say saturated fat is not really bad, especially if it is not paired with highly processed carbs. Trans fats, OTOH, are extremely bad. Trans fats occur in small quantities in meat, FWIW.
Note that the Scientific American article cites several different studies and scientists, e.g. "Meir Stampfer, a professor of nutrition and epidemiology at the Harvard School of Public Health" (is Stampfer also in the pocket of the beef industry?):
> A 1997 study [Stampfer] co-authored in the Journal of the American Medical Association evaluated 65,000 women and found that the quintile of women who ate the most easily digestible and readily absorbed carbohydrates—that is, those with the highest glycemic index—were 47 percent more likely to acquire type 2 diabetes than those in the quintile with the lowest average glycemic-index score. (The amount of fat the women ate did not affect diabetes risk.)
I suppose you could accuse McDougall of bias; after all he does run a business around his diet. I wouldn't go that far, though.
The same for the other paper done with the male population - mailed questionnaire.
The problem with both - these are population studies, you don't have a control group for correlation and people can report whatever they want.
And here is Dr Meir Stampfer leaning towards a more plant based diet https://youtu.be/LUYwMsFuQ1o
> The health effects of specific types of fats depended on what people were replacing them with, the researchers found... people who replaced saturated fats with unsaturated fats—especially polyunsaturated fats—had significantly lower risk of death overall ... People who replaced saturated fats with carbohydrates had only slightly lower mortality risk. In addition, replacing total fat with carbohydrates was associated with modestly higher [my emphasis] mortality. This was not surprising, the authors said, because carbohydrates in the American diet tend to be primarily refined starch and sugar, which have a similar influence on mortality risk as saturated fats.
This analysis is also based on the Nurses’ Health Study and the Health Professionals Follow-Up Study. Apparently, Stampfer finds the Nurses’ Health Study credible enough to support his conclusions.
Unless you are literally wheelchair bound, it is something basically anyone can do and you need no special equipment. It helps to have decent shoes, but I live in cheap sandals year round and I gave up my car more than a decade ago. I mostly walk to get around, plus I occasionally take public transit.
You breathe better when walking. It moves lymph, which is how the body takes out the trash. It is the single best exercise for losing weight and maintaining a healthy weight.
You can start doing just a little more everyday and gradually build more stamina. If handled that way, there are no dramatic side effects.
Worry less as you will die regardless.
So; meditate regularly. exercise regularly. eat organic, non-junk food. keep away from stress.
Of course these are not easy to do but a simple and great guideline.
Exercise, swim and cycle. Both low impact and really good cardio.
Strength training, go body weight all the way. Muscles are built to work in groups not isolation.
* Eating clean. So cooking all your meals with fresh ingredients.
* Get involved in a sport you enjoy doing. I notice people punish themselves, ie running when they don’t like it. It’ll never work long term. Climbing seems to sit well with the IT crowd. Find what works for you.
* It takes time. Potentially years to get where you want to be. Being patient is important.
On the more extreme side
* Move country. I had a healthier lifestyle in Indonesia than I did in London. Lack of alcohol and chocolate snacks is something you get used to when it’s not accessible.