5 Steps to a Healthier and Leaner You


Controlling weight and achieving a healthy body should never be difficult. This article will discuss 5 simple steps you need to follow everyday to be able to get that healthy and lean body you’ve always wanted.

Aiming to Be Healthy

Each of us would love to have a healthy, slim body that we could show off to anybody. The following are 5 steps on how to become a healthier and leaner you:

Take in at least 20 to 30 grams of fiber everyday. Enough intake of fiber helps eliminate constipation, rid the colon and intestines of toxins and wastes, minimize cholesterol, absorb fat, control blood sugar, and reduce the risk of cardiovascular diseases. Fiber intake also reduces appetite because fiber takes a lot of room in the stomach, helping you control weight. Fiber-rich foods include long-fibered vegetables, whole grains, and raw fruits.

Eat six to eleven servings of grains everyday. Because they are important sources of energy, grains should constitute the largest percentage of your calorie intake. They provide vitamin B complex, vitamin E, zinc, magnesium, and fiber. They also have the ability to satisfy appetite with fewer calories.

Opt for unsaturated fats. The recommended fat intake is 20 to 35 percent of total calories. So instead of saturated and trans-fat found in crispy and fried foods, butter, and margarine, opt for the healthier fats such as monounsaturated and polyunsaturated fats.

Drink at least two liters of water daily. Water serves as the carrier of nutrients and oxygen to all parts of the body. It regulates body temperature. And since our body loses water through perspiration, urination, and respiration, it is advisable to drink two liters of water or eight eight-ounce glasses of water daily. If you drink alcohol or coffee, drink an equal amount of water. When exercising, drink another glass for every 20 minutes of physical exertion.

Eat enough servings of vegetables and fruits after every meal. Daily, eat three to five servings of vegetables and two to four servings of fruits. They provide necessary nutrients for the body such as vitamin A, vitamin C, folate, iron, potassium, and calcium. They are also naturally low in calorie and high in fiber that’s why you don’t have to worry about eating more than a little serving.

Achieving a healthy body should not be difficult. All you need is discipline and, of course, the right set of food to eat.