Health is the body’s natural functional and metabolic efficiency to adapt to physical and mental changes the body is exposed to. Having good health helps a person to perform their daily routine in a smooth manner. Physical health of a person means the body is not affected by any disease whereas mental or social health is characterized by the ability of a person to accomplish various social tasks given to him.

1. FITNESS AND HEALTH
Grandparents always have the saying: "Health is gold" to teach and advise their children. So
have you ever asked the question: What is health ? And the role of health in the life of each
individual.
The state of complete physical, mental and spiritual well-being is called health. Health consists
of maintaining the body and taking preventive measures to reduce the possibility of developing
various diseases.

2. Health is the body’s natural functional and metabolic efficiency to adapt to physical and mental
changes the body is exposed to.
Having good health helps a person to perform their daily routine in a smooth manner.
Physical health of a person means the body is not affected by any disease whereas mental or
social health is characterized by the ability of a person to accomplish various social tasks given
to him.
Towards the goal of a healthy and happy life, besides building a healthy diet , each person
needs to actively exercise and improve health every day. The following article will help you
understand the meaning of exercise, and share useful tips for you to maintain exercise
effectively.
1. Sports - "Golden key" for health
Strengthening exercise and sports training, improving resistance not only brings a supple body,
ideal body shape but also affects the spirit, making you always full of energy every day.
Specifically:
About physical health
Prevention of diseases
Exercising every day is a way to help prevent many diseases. Accordingly, moderate exercise
will help improve physical health by promoting blood circulation and flexibility of joints and
muscle groups. Regular exercise also helps increase good cholesterol in the blood, prevents the
formation of plaque on the artery walls, thereby reducing the risk of cardiovascular disease, high
blood pressure ...
Weight control, slim body
Regular exercise is a way to help you control your weight, thereby maintaining the slim figure
you want. At the same time, it helps reduce the risk of many diseases caused by being
overweight such as: diabetes, cardiovascular disease, osteoarthritis, osteoporosis ...

3. The more physical activity you participate in, the higher your metabolic rate and the more
calories you burn, which is essential for weight loss. However, you should only exercise with
moderate intensity to avoid making the body tired and lose strength.
Flexible and supple body
Exercise improves health because regular exercise improves the flexibility and
flexibility of muscles and joints. Not only that, exercise helps to increase the
body's endurance, thereby increasing the ability to endure difficulties. Sports
activities also contribute to reducing the conditions of arthritis, rheumatism
and slow down the loss of bone density due to age.
About mental health
Focus well, work effectively
You may not know, exercise is a secret to help relax and relieve stress
effectively after a period of stressful mental work, especially office workers
who often sit in one place, sedentary and exposed a lot. With a computer. This
method also helps increase energy significantly, so if you feel sluggish, difficult
to concentrate, try a few simple activities such as walking , cycling , jogging ...
They will help increase oxygen transport, nutrients to the tissues and
cardiovascular system, thereby filling you with energy to help you perform
better.
Live happier

4. Many studies prove that people who exercise every day often feel happy,
enjoy life as well as significantly reduce symptoms of depression and anxiety
compared to people who do not exercise. Because exercise will increase the
sensitivity of the brain to the hormones Serotonin and Norepinephrine, thereby
reducing the risk of depression. At the same time, it increases the production
of Endorphins to create excitement, highly effective in pain relief.
Standard nutrition
When modifying your slimming diet plan, you need to make sure that your
energy intake is less than the amount of energy you burn. That helps to
minimize metabolism and excess fat storage.
This is also a key principle when losing weight at home, helping you to
rebalance your body weight. Always count calories for each of your meals for
easy tracking and evaluation.
Reduce daily food intake
Cutting portions is what many women call a way to lose weight at home from
the kitchen. This is also the first important note when you start the process of
improving your physique.

5. When you reduce a part of the calories in the menu, it will help the digestive
system not have to work too hard. At the same time, the organs will perform
the function of metabolizing nutrients more efficiently.
From there, the body will minimize the possibility of having to suffer from fat
accumulation in unwanted skin areas such as armpits, abdomen, thighs ...
causing aesthetic loss.
Limit the use of fast food
Fast Foods have now become a trend that many people love because of its
convenience, but in fact, this dish has a high risk of causing obesity.
The reason is that all fast foods contain bad fats that cause obesity and hinder
metabolism. Followed by many other diseases related to the circulatory,
digestive and excretory systems.
Therefore, you should not abuse foods: fried chicken, sandwiches, french
fries... to lose weight at home, and at the same time protect your health and
physique.
Learn the habit of counting calories every time you eat
Research shows that people who have the habit of counting calories before
eating will lose an average of 3.5kg after 60 days.

6. The amount of calories added to the body daily will depend on the physical
characteristics of each person, so the control of energy levels is usually only
relative.
However, you still need to know the standard numbers to be able to make the
right adjustment decisions for you.
For a person in a normal state, the energy needed each day to balance the
body is:
Men: 2300 – 2500 Calories
Women: 2000 – 2200 Calories

7. Therefore, you should calculate and reduce about 300 calories / day. This is a
relatively easy way to lose weight at home, without causing body weakness
Increase green vegetables in meals
Instead of eating starch and fat, using vegetables will help you lose weight
quickly. Therefore, the addition of plant-based foods to the meal is an
indispensable principle to regain a standard shape.

8. Green vegetables contain high fiber content, rich in vitamins and minerals,
etc., so it does not cause a sudden increase in calories, but also helps to
release energy and reduce fat accumulation.
In addition, you can process it into a salad or juice to add more flavor, feel free
to lose weight at home without losing your appetite.
Drink plenty of water before eating
Water is very important for the organs in the body, helping those organs work
more smoothly. At the same time, drinking a lot of water also stimulates weight
loss, effectively eliminating fat.
According to studies, drinking 500ml of water will increase the number of
calories burned by up to 30% in a 30-minute period.
Drinking a lot of water before a meal (about 15 minutes) will help fill your
stomach, create a feeling of fullness faster so you can absorb fewer calories
into the body.

9. Enhance exercise and sports
The standard of "beautiful person - slim figure" will not be too far away if you
practice hard every day. However, exercise also needs to be followed at the
right time to have a positive impact.

10. Get enough sleep, on time
Besides diet, lifestyle also greatly affects the weight loss process. Lack of
sleep can cause body weight to increase because certain appetite-stimulating
hormones are overactive, leading to excess calorie intake.
You need to maintain the habit of getting enough sleep, on time for the body to
follow a reasonable biological clock.
The stive system gets used to a scientific diet and sleep, minimizing excess
fat storage.

11. Cut carbs (starch)
Carbs are divided into 2 groups, good carbs and bad carbs, specifically:
Bad carbs are carbohydrates that are easily broken down and quickly cause
blood sugar levels to rise. Some bad carbs like white sugar, flour, pasta,
bread, sugary drinks, candy, etc.
Good carbs : are complex carbohydrates and have more fiber and nutrients
and don't cause blood sugar spikes. Some good carbs like: whole grains,
sweet potatoes, legumes, fruit with skin, etc.
You should avoid bad carbs because they are refined starches that have
undergone too much processing to reduce fiber and nutrients. These foods
will raise blood sugar levels and make you hungry faster, making weight loss
difficult.
Instead, the way to lose weight at home is to consume good carbs to add
fiber, create a feeling of fullness and not be overweight.

12. Drinking coffee helps to lose weight fast
Drinking coffee is said to be one of the fast and effective weight loss tips.
Because the active ingredient caffeine in it will help increase metabolism by
3-11%, and at the same time increase the rate of fat burning by 10-29%.
To make the home weight loss process more effective, you can consume 1
cup of coffee (180ml) per day. However, you should only have coffee with a
little sugar and drink it before 4 pm to not affect the quality of sleep.

13. Drink green tea
Not only coffee, green tea also contains a small amount of caffeine, thereby
supporting a favorable metabolic process.
Besides, green tea also contains many antioxidants that can increase the
ability to burn fat. You should drink 2 cups of green tea in the morning and
afternoon each day to serve a more effective weight loss plan.

14. Protein Boost
Foods that contain a lot of protein such as poultry, seafood, eggs, milk,
legumes ... are an indispensable part of a healthy diet and weight loss menu.
Consuming foods high in protein can help keep you fuller for longer, reduce
cravings for snacks, and boost metabolism.
Protein is also an important ingredient for building lean muscles, minimizing
fat storage and keeping slim.
Avoid stress, stress
Prolonged stress can cause uncontrolled weight gain. Because when mentally
stressed, losing alertness can cause eating habits to change, the body tends
to eat too much, especially sweets and fatty fast foods.
When you find yourself in a state of stress / stress, try to be active, exercise,
listen to music or meet friends to reduce anxiety. Timely mental release will
help you quickly return to a healthy lifestyle as usual.
Many scientists have also stated that one of the ways to lose weight at home
is to reduce stress to rebalance the endocrine system and minimize negative
health consequences.

15. Add Vinegar to Your Diet
Adding vinegar, especially apple cider vinegar, to your diet can help you lose
weight quickly and effectively. In apple cider vinegar is rich in acetic acid,
which has the ability to stimulate metabolism, prevent fat accumulation in the
body and improve blood sugar.
According to proven studies, apple cider vinegar also has the effect of burning
excess fat, helping to increase the maximum weight loss effect. You can
incorporate apple cider vinegar into some daily dishes such as smoothies,
juices, etc. to quickly improve your weight.

16. YOGA
Yoga is known as one of the methods of practice that enhances physical and
mental health, helping you to improve your life
Reduce stress and improve morale
Reduce the risk of injury
Help you lose weight
Better mobility of joints
Improved flexibility
Good for bones
Yoga helps improve your body
Yoga is a relatively effective method to help you build and maintain your body
shape, standing and sitting posture, because it includes breathing and
postures that require your back to be straight to be effective. Best.

18. Kettlebell
We didn’t invent the Kettlebell, but we know a good butt kicking when we get
one. Too many of us are ignoring this amazing training tool, for with the
proper programming, a couple of kettlebells can provide a full body workout.

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