Change your life for 2 weeks: 14 simple things that will make you happier

Have you noticed that your diet or trying to change in a short time do not last long? And you will very quickly return to the old. This is because we are creatures of habits. And to make a long-lasting and positive change in our lives, we must work hard to improve our habits. One by one. Achieving a healthy and happy life should not be for you some flour, which is run over what you do and what you like. No need to change very dramatically. It is necessary to do everything gradually.

Day after day, the habit of habit.

We have developed a two-week course for you that will help you change your life. Some tasks may seem very simple, others - more difficult. And that's fine. The next two weeks just for you. Start with the first day and stay on the first day as much as you see fit. You need to make this exercise a habit. We would be interested to hear that your life has changed. It has changed in a positive way.

Day 1. Drink more water

Our body needs water to function properly. And we can not store water like a camel. We need to drink it every day. Water is essential for most functions of our body. Adult needs to drink at least 2 liters of clean water daily. But this does not mean that this number is universal to all. If drinking 2 liters, you still feel thirsty, drink more. If you feel that 2 liters a lot for you, drink a little less. You just need to listen to your body.

Day 2. Think about what you drink

Now, after you increase your intake of water, making it a little easier. Next time, when you start something to drink, I want you to ask yourself whether this drink useful to me. Sweet drinks contain a lot of calories, but do not contain other beneficial nutrients. And regular use of sugary drinks can lead to weight gain, obesity, reduction of bone strength and teeth.

Try drinking water or green tea instead of sugary drinks. Green tea may protect you from heart disease, and coffee (in moderation) can help protect against Type II diabetes.

Day 3. Eat consciously

It is time to stop eating on the run, in the car, watching TV and not paying attention to what you are actually puts it into his mouth. Now I want you to remember what you eat. Ask yourself whether your body will get the necessary nutrients it with this meal. Also begin to practice the following: eat only when you are hungry and stop eating when you are full.

Digestion begins in the mouth, chew thoroughly so that you eat. The right amount - about 20 times before swallowing. Then you actually get pleasure from eating, and your stomach and intestines will thank you a little later.

Day 4. getting enough sleep

We all know how important it is to get enough sleep and how we feel, if you do not get enough sleep. Studies have shown that the ideal time to sleep - it's seven hours of the night. Although some people may need a little more.

Again, you need to listen to your body and take note The amount of sleepThat suits you the most. Then, when you find out your ideal amount of sleep, stick to it and do not be tempted to sleep late.

Day 5. Enough to buy junk food

It is very difficult to get past your favorite fast food and not be tempted to buy it, that's when he is near, but my reach. "Just a couple of crackers will not interfere because." And then you have devoured the entire bag of chips, the whole pack of crisps, a chocolate bar and a half of ice cream packaging. Yes, it was delicious. But regular consumption of such food does not help your healthy diet.

You need to resist the temptation to stop and buy a similar food. Get rid of all the fat, sweet and salty. Clean debris from that your refrigerator and do not even come close to the shelf in the store with a similar food.

Day 6. Do not be afraid of fats

One of the most extended ones myths about the food is that the intake of dietary fat will make you fat. In fact, the use of any macro element (carbohydrates, proteins or fats) in excess will lead to weight gain. The fact is that fats add flavor, and if it is clean, his place is taken by sweeteners and artificial flavors. And believe me, it's not a very good agent.

Choosing between fats and sweeteners or artificial flavors, I always give preference fats.

Day 7. Love yourself

Do this on the seventh day! Change your bad habits - it is not an easy job. And if you adhere to the requirements listed above, then you're pretty good job. Well, devote the seventh day of what to think about yourself. Do what makes you happy. Be proud of yourself and what you have accomplished. You're halfway to success!

Day 8. Reduce sugar intake

We have worked hard to eliminate from your diet soft drinks. But now it's time to reduce the amount of sugar and other areas. I know it can be a big problem for some. But I'm not asking you to dramatically give up sugar forever and ever. Reduce a little bit day by day. There are hundreds of articles and studies that say about the dangers of excessive consumption of sugar. In fact, everything in large quantities - it is bad.

Day 9. Add more vegetables and fruits in your diet

You already know that eating plenty of fruits and vegetables improves your health. So what's stopping you? Make a list of fruits and vegetables that you like, and choose how you want to add them to your diet.

Couple tips: Keep ready-to-eat fruit, where they can get into your eyes.

Add fruits and vegetables in your every meal. Buy a small number of seasonal fruits that they were with you always. Enjoy all the benefits that you will see and feel when you start to include in the diet of these foods.

Day 10. Eat protein in the morning

I believe that a healthy protein breakfast helps control appetite and helps clear thinking.

High protein breakfast reduces the amount of ghrelin (the hormone that stimulates hunger) in the blood more effectively than do the breakfast high in carbohydrates.

Food Technology Institute

Try to eat protein (eggs, Greek yogurt, fruit, meat) and see how you feel. Then compare the feeling with those who have come after the usual breakfast. I think you'll be surprised to see the difference. Now, making your own breakfast, make sure to it that there was less sugar and processed grains.

Day 11. Change your toothbrush

Dentists recommend changing toothbrushes every three to four months. Your toothbrush - is home to microorganisms from your mouth. Regularly change your toothbrush. This will reduce the number of bacteria, the harmful effects of which you are exposed. Make sure you always clean your teeth well.

Day 12. Get plenty of physical education

It is time to make your body more remarkable move. No excuses and concessions! You know what you need to do it. Just take this obligation and do it. A few ideas on how to add exercise to your routine:

• Always walk the stairs.
• Are you in the bathroom? Do 20 sit-ups. Unless, of course, your room size allows it.
• Use your lunch break to take a stroll.
• Park your car far away from work and enjoy walking.
• Before you sit down in the evening on the couch, do 25 sit-ups, 25 push-ups, 25 sit-ups (the press).
• Dance in the cooking time, cleaning, work, yes anything! Yes, it can, from the outside it looks a bit strange, but who cares? It's fun!

Day 13. harvested food

Cooking food - this is one of the best ways that will allow you to stay on a diet. After all, when you have in the fridge are delicious, you choose them, rather than fast food or semi-finished products. Select one day a week (off?) And decide what you will eat during the week. Purchase products and make all kinds of preparations for fast cooking at the right day.

Day 14. be happy

Happy people are happy not because everything always brilliant and wonderful in their lives. Happy people choose to be happy, to look for the positive in every situation. They have made happiness a priority in your life. Therefore, choose at least one thing a day that you will be happy and you will be grateful.

I congratulate you with the changes in your life!