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Daily (and simple) habits that help anyone get in shape
Put into practice the advice of a nutrition expert and 'personal trainer'.
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First, she highlights the importance of betting on physical activity every day, but this does not mean going to the gym, there are other ways. More specifically, she advises that you set a goal of eight thousand to 12 thousand steps per day.
Also read: Bet on these 10 low-impact exercises to lose weight (Portuguese version)
Then, over time, "add resistance training and HIIT exercises". This can help "increase your VO2 max, which is an indicator of your cardiovascular fitness that, when elevated, reduces the risk of all-cause mortality".
You should also make sure that you "eat enough protein, especially women", she adds. She recommends that you consume at least 30 grams of protein per meal. This is a "simple change with great results" because "it helps you burn more fat, reduces hunger and cravings, increases energy levels, supports muscle growth and balances blood sugar".
It is also important that you try to gain muscle. Generally, "strength training increases your ability to perform daily tasks that can be more difficult as the decades pass".
Finally, she mentions the importance of quality sleep. "Poor sleep can make you feel tired, irritable and hungry," she explains. In other words, it increases the likelihood of making "poor food choices, neglecting small details in your work and making impulsive decisions".
Also read: Expert reveals popular foods that make you fat (and a lot) (Portuguese version)
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