7 fitness tips for a healthier life – no stress – SWR3

Sugar is generally taboo. And we should do sports before breakfast. Such tips are true motivation killers. For! Fitness is pretty simple and can be a lot of fun.

First of all: no one seriously needs a dream body based on photoshopped photos of models. However, for many it is a goal to eat more mindfully, take better care of themselves and feel good about themselves. What’s missing? motivation on the one hand. On the other hand, there are also simple and achievable tips, and therefore the fun of exercise and healthy eating.

Fitness and nutrition coach Patric Heizmann was with Sebastian Müller SWR3 popup visit to change that. His creed:

Eating allowed! Yesterday it was forbidden!

The simplest tips to stay fit and eat healthy

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Tip 1: Find your sport!

Just because some people herald a new sport in fashion doesn’t mean everyone has to think it’s cool. There are people who can’t stand going for a run aimlessly. Others find it nice to exercise in the office. And still others see nothing but a pot of chav at the gym. That’s not bad, it’s quite normal.

Important: don’t chase trends, just try as many things as possible. Then you can decide for yourself what you enjoy and what you don’t. Because if you don’t enjoy sports, you can’t last long.

Tip 2: Be realistic!

There are things that are simply not compatible with everyday life. Mothers or fathers have a different time than someone who is away on a business trip all week. If you’re in a long-distance relationship, you certainly don’t want to go to the gym on the weekend; for single people, on the other hand, no problem and, and, and. So: first of all, be clear about what your daily routine looks like, be realistic (only then you will also be able to achieve your goals and take away a sense of accomplishment) and try to use this to find out how you can create free space. to take care of you and your body to take care of.

Tip 3: Cheating is allowed!

The same applies to diets and nutrition plans. Of course, it is not healthy to eat large amounts of fatty and sugary foods. But not everything is necessarily completely taboo. Experts assume that the so-called cheat days, where we consciously allow ourselves to indulge our cravings can help sustain long-term dietary changes. Fitness trainer Patric Heizmann advises cutting out snacks in particular, because we often eat unconsciously and don’t even enjoy it. Better: Eat properly with main meals and eat well until full. This helps against food cravings and the feeling of being tortured.

This is the best BMI calculator you have ever tried!

Tip 4: It’s often more fun in a group!

Fighting alone and fighting the bastard is not easy for many. That’s why it often helps to find allies. Organizing appointments with your partner, friends or colleagues and wanting to keep these appointments very often helps to overcome small slips. It’s also good for counteracting lack of motivation: communities.

“That a touch hurts – nobody understands that”

They are part of various applications or sports watches. The idea: Motivating each other and seeing how others achieve their goals can be inspiring. That is scientifically verifiable. For example, the University of Münster has been conducting a study since January that shows that most people who work with fitness apps expect additional motivation from them. Also, if you go to a fitness community with acquaintances, friends or family, you often feel responsible: if they do a lot of sports, then I want to join and not let them down. A principle similar to that of sports clubs. Less anonymous, more commitment.

Physical trainer Patric Heizmann also thinks that assistant coaches are a good strategy to set goals and also monitor whether you have achieved them. He says: 10,000 steps a day, we should be able to do that, that’s an achievable goal. Sports watches or apps objectively show me whether the goal has been achieved. Self-deception – difficult. Reward – comes immediately with the positive result.

Children walk 10,000 steps a day, we adults 2,000, 0 deaths – the trend is clear! Therefore: Get a pedometer and be a kid again. But be careful when it comes to data protection: Experts see major problems here with many watch and fitness tracker vendors.

Tip 5: Don’t believe all advertising slogans!

Of course, when it comes to healthy eating, there are always new miracle cures that supposedly do great things and are outrageously expensive. There are often cheap alternatives to trendy products. Fitness Trainer Recommends: Superfoods often have relatives that aren’t as trendy and are much cheaper but just as healthy. Example: Replace chia seeds with flax seeds. A good addition to a healthy breakfast in muesli.

Actually, it is much more important than buying expensive food that we buy fresh as much as possible and also cook and prepare it ourselves. And that’s mainly because then we know what’s inside. Those who always take their dinner out of the package or can often get hidden preservatives and added sugars, without even knowing it. By the way, this also applies to drinks: purchased fruit juices in particular have a lot to offer.

Fitness (Photo: Gennadiy Poznyakov/fotolia.com)

Fat burning only starts after 30 minutes and a diet is always followed by a food craving, right? What are the supposed rules of fitness?

Tip 6: Do instead of plan

Many people are looking for the perfect diet, the ideal exercise, and while they are looking for testimonials in the forums, it is better not to move yet. Just as difficult: good intentions. For the New Year, for a birthday, in spring on the way to a bikini figure… Surveys and studies show time and time again that resolutions don’t last long for most people and are rarely the right thing to do. long-term changes in a lifestyle.

The athletic trainer has advice that is as difficult as it is simple: don’t think too much, don’t do too much, don’t wait too long for a deadline. Better with small steps, but start right away.

Are you still in ‘new year’s resolutions mode’ or have they been postponed until next January? Make a small, healthy resolution RIGHT NOW!

Tip 7: Every body is a little different!

You can give a lot of advice and it might even be great for most people, but it doesn’t have to apply to everyone. Every body is a little different, we just can’t tolerate some foods and some types of sports make us more sick than healthy. The same goes for when we exercise: some people really get going with morning exercise, others overload their circulation in the early hours and thus become quite weak and shaky.

If we really want to achieve comprehensive well-being and a lifestyle that suits us, we must first of all do one thing: get to know ourselves better. Don’t see the body as an opponent. It’s a bit of work, of course, but we can only achieve balance if we take care of ourselves and our bodies and learn to listen to their signals.

Fat burning only starts after 30 minutes and a diet is always followed by a food craving – rule or myth – here we clear up misconceptions.

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Young woman in the gym (Photo: Gennadiy Poznyakov/fotolia.com)

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