Adopting a healthy lifestyle can seem complicated, but by combining a proper exercise routine with a balanced diet, anyone can experience improvements in their energy, well-being and overall health . In this guide, we offer practical recommendations to transform your lifestyle, from nutrition and hydration to a quick exercise routine that fits into a busy day.
The Food Pillars for a Successful Routine
Maintaining a good diet is the first step to achieving a healthy lifestyle. Below, we present the fundamental pillars of a routine to ensure that each meal contributes to the success of your health and well-being.
Vital Breakfast
Breakfast is key to kick-starting your metabolism. Eating something healthy and energizing within the first 15 minutes of waking up can boost your energy levels throughout the day. Some examples of quick and balanced breakfasts include: yogurt with fruit and oatmeal, whole-grain toast with egg, or a green smoothie. This habit will help you start each morning strong.
Important Dinner
Dinner is just as essential as breakfast for weight control and overall health. As the last meal of the day, it should be well-balanced and light. Opt for options like a chicken salad with vegetables, a quinoa bowl with roasted vegetables, or baked fish with spinach. This will help your digestion go smoothly and prepare you for a restful night's sleep.
Meal Frequency and Flexibility
To keep your metabolism active and your energy levels constant, it's ideal to eat every 3-4 hours. However, your lifestyle is unique, and you can flexibly adjust your meals to meet your personal needs. The key is to organize an eating schedule that works for you, allowing you to feel well-nourished and energized throughout the day.
How to calculate your meal intervals?
Count your awake hours: Start by identifying how many hours you are awake on an average day (for example, if you wake up at 7 am and go to bed at 11 pm, you are awake for 16 hours).
Space out your meals: Now, divide those waking hours by the number of meals you plan to eat (e.g., 5 meals). In the example of 16 waking hours and 5 meals, you would have intervals of about 3 hours and 15 minutes between each meal.
Adjust to your lifestyle: If you know you will have times of increased activity or training, adjust those intervals so that a meal or snack coincides with these hours, helping to balance your energy.
By following this simple method, you can plan your meals in a way that fits perfectly into your daily routine and maximizes your well-being.
Selection of Sweeteners and Condiments
It is possible to enjoy flavor without compromising health. The choice of sweeteners and condiments can make a big difference in the nutritional value of your meals.
Natural Sweeteners: Stevia and Erythritol
For those who want to reduce their sugar intake without sacrificing taste, stevia and erythritol are recommended natural options. These sweeteners have the advantage of not raising blood glucose levels and can be used sparingly in drinks, desserts or yogurts, providing sweetness without additional calories.
Seasonings to Enhance Flavor
Seasonings can also liven up foods without adding empty calories. Pepper, oregano, garlic and onion powder, bay leaves, and lemon are all great options for healthy seasoning. These ingredients help bring out the flavor of your dishes and, in some cases, even provide antioxidant and anti-inflammatory benefits. Macronutrients: Protein, Fat, and Carbohydrates
Macronutrients are the essential building blocks our bodies need in large quantities to generate energy, repair tissues, and maintain overall health. Each one serves specific functions and it is important to know how to properly integrate them into our diet, especially if we want to customize our goals according to our body type.
1. Proteins
Proteins are essential for muscle growth and tissue recovery. They are made up of amino acids and are especially valuable for those looking to increase muscle mass or tone their body. Some examples include:
Lean meats: such as chicken, turkey and fish.
Eggs and dairy: cottage cheese, Greek yogurt.
Vegetable proteins: legumes such as lentils, chickpeas, and tofu.
2. Carbohydrates
Carbohydrates are the body's main source of energy. There are two main types: simple and complex. Simple carbohydrates (such as sweets and white bread) raise blood sugar quickly, while complex carbohydrates (such as brown rice and root vegetables) provide sustained energy.
Complex carbohydrates: brown rice, quinoa, oats, sweet potato.
Simple carbohydrates: fruits, white bread, refined pasta.
3. Fats
Fats help with the absorption of vitamins and provide a long-lasting energy reserve. They are divided into healthy fats (such as monounsaturated and polyunsaturated fats) and trans fats (which we should avoid).
Healthy fats: avocado, olive oil, nuts.
Saturated fats: coconut oil, butter (moderation).
How to Combine Macronutrients According to Your Body Type
Ectomorphs
Objective: Gain muscle mass.
Recommended combination: Increase complex carbohydrates and protein at each meal, with a small contribution of healthy fats. This can help provide stable energy and support for muscle growth.
Example meal: Chicken with brown rice and avocado.
Endomorphs
Objective: Fat loss and increased muscle tone.
Recommended combination: Limit simple carbohydrates and favor low-glycemic index carbohydrates along with a good amount of protein. Avoid meals with only carbohydrates to keep insulin stable.
Sample meal: Grilled fish with spinach and quinoa salad.
Mesomorphs
Objective: Maintain balance between strength and physical condition.
Recommended combination: A balanced distribution of proteins, carbohydrates and fats in each meal. Opt for complex carbohydrates that stabilize blood sugar.
Sample meal: Roasted sweet potato, chicken breast and broccoli sautéed with olive oil.
Why Avoid High Carbohydrate, Low Protein Blends?
Combining simple carbohydrates without enough protein can trigger a rapid release of insulin. This hormone is key to regulating blood sugar, but a constant excess of insulin can lead to problems such as insulin resistance, fat gain, and other metabolic imbalances in the long term.
In our post “Insulin and Its Impact on Health: What You Need to Know” , we explored how a diet with poor insulin control can be harmful and how to combine foods in a way that helps regulate this hormone in a healthy way. According to a study published by the University of Cambridge in the American Journal of Clinical Nutrition , insulin plays a critical role in energy storage and blood sugar regulation; however, excessive consumption of simple carbohydrates can trigger elevated insulin production, promoting fat storage and increasing the risk of metabolic diseases (Harding et al., 2014).
The Importance of Hydration
Staying hydrated is essential for good digestion, healthy skin, and an active metabolism. Proper hydration helps eliminate toxins and improves brain function.
Healthy Hydration Options
Beyond water, there are other refreshing and beneficial options. Drinking water with lemon, water made from natural fruits (such as melon or pineapple), green tea, coffee, and matcha without added sugar are alternatives that you can integrate into your daily routine. These drinks provide variety without adding empty calories.
How Much Water Do We Really Need?
Each person has different water needs, which vary according to weight, height and age. A practical formula to calculate your needs is to consume between 30-35 ml of water per kilo of weight. This approach will help you maintain optimal hydration adapted to your personal needs and lifestyle.
14 Minute Workout Routine
An exercise routine doesn't have to be extensive to be effective. The American College of Sports Medicine recommends a quick 14-minute routine based on bodyweight exercises, ideal for those looking to stay physically active with little time available.
Science-Based Bodyweight Exercises
This routine consists of performing each exercise for 60 seconds, with 30-second breaks in between, achieving a complete workout in a short period of time. It is perfect for improving overall physical condition and strengthening the body in a short time.
List of exercises
Here is a list of 12 exercises that you can include in this high intensity routine:
Squats (Goblet Squat)
Push-ups
Plates
Burpees
Thrusts
Knee raises
Crunches
Jumping jacks
Biceps curl (with or without weight)
One-leg femoral
Bicycle crunches
Climbers
Tips for Performing the Routine Correctly
To maximize the benefits of this routine, perform a 5-minute warm-up beforehand and include a 5-minute stretch at the end. You can also use a video guide and timer to make the routine even more practical and effective.
Do you want final motivation?
The key to achieving a healthy lifestyle is consistency. By integrating a balanced diet and a regular exercise routine, you will see significant changes in your energy, health, and well-being. Don't forget that this process is a personal commitment, and that every effort counts towards building a healthier and more energetic future.
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Bibliographic reference: Harding, AH, et al. (2014). Dietary glycemic index and glycemic load in relation to diabetes and metabolic risk factors: A review of the epidemiological evidence. American Journal of Clinical Nutrition , 100(2), 537-553. Available in: American Journal of Clinical Nutrition
This article provides a detailed review of the impact of simple and complex carbohydrates on insulin production and their relationship with the risk of metabolic diseases and diabetes.
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