Tom Rat, move, sleep. Eat, move, sleep

Rath is known for his study of strength-based leadership and human well-being. Tom Rath's research became the basis for his books, many of which are bestsellers. Rath is a senior researcher and consultant at Gallup, Inc. or the Gallup Institute, perhaps America's most respected public opinion organization, founded by scientist and statistician George Gallup. Rath has been with Gallup for 13 years, leading research and advising on staff motivation, personal strengths, and well-being.

Tom Rath received his bachelor's degree in psychology from the University of Michigan and his master's degree in psychology from the University of Pennsylvania. In addition to his academic work at Gallup, Inc., Rath is Vice Chairman of the Hippel-Lindau disease research organization. In addition, he is regularly invited to lecture at the University of Pennsylvania.

Tom Rath's first book, The Power of Optimism: Why Positive People Live Longer (How Full Is Your Bucket?), co-authored with his grandfather, Donald O. Clifton, became a bestseller in his last year on the authoritative New York Times list, and not only became a bestseller, but also took first place in it after publication in 2004.

In 2009, Tom Rath published another bestseller, this time by the Wall Street Journal, Strengths Based Leadership: Great Leaders, Teams, and Why People Follow. Leaders") was created in collaboration with Barry Conchie and was based on Roth's research at the Gallup Institute. The book describes the qualities that the authors believe true leaders should have, the expectations that are placed on them (for example, (trust, compassion, stability, hope), and, most importantly, the authors give advice that readers can use to develop own leadership potential.The book has not yet been translated into Russian.

Wellbeing: The Five Essential Elements, another New York Times bestseller in 2010 co-authored with Jim Harter, is based on Gallup's research on wellness, moreover, both in the universal human and in the psychological sense - well-being or prosperity as a combination of social, economic, psychological, medical and spiritual indicators. In 2011 the book was translated into Russian. The five elements of well-being, according to Roth and Harter, include career, social, financial well-being, good health, and contribution to society. The book is small, but literally to the eyeballs filled with advice - as they say now, life hacks - with the help of which even the most inert reader can change his life for the better.

One of Roth's most famous books, "StrengthsFinder 2.0", which can be translated as "Talent Identification", was published in 2007 and became a #1 bestseller by the Wall Street Journal. In 2011, The Economist listed the book as one of the world's best-selling business books, and in 2012, the book topped the lists of the most commercially successful non-fiction books on amazon.com.

At the age of 16, Rath was diagnosed with the disappointing diagnosis of Hippel-Lindau disease, a rare genetic disease that provokes an increased growth of cancer cells in various parts of the body. Since then, Rath has been researching and experimenting with various ways to slow the growth of tumors in his kidneys, adrenals, pancreas, and spine.

In 2012, he took a year off from Gallup to focus on a new book, Eat Move Sleep: How Small Choices Lead to Big Changes. The book was released in October 2013 and became an immediate New York Times bestseller. In addition, Eat Move Sleep was named one of the best non-fiction books of 2013 by Apple iTunes. The book talks about the impact of nutrition, movement and sleep on a person's well-being and offers practical advice on how to significantly improve your health indicators using simple steps. Perhaps, advocates of a healthy lifestyle will not find anything fundamentally new in Eat, Move, Sleep, but the book is valuable precisely because of the abundance of tips and techniques tested by the author from his own experience.

Quote
"This book is not a shocking discovery. But, frankly, it's for the best. After all, nothing works like the rules that have been proven over the years. "Eat, move, sleep" is a simple and motivating guide for those who want to lead a healthy lifestyle , but, like most people, is afraid of drastic changes. But that's not all. The book will also be of interest to those who have not yet thought about the quality of their lives at all. So I recommend it!"
Maria Troitskaya,
editor-in-chief of Women's Health magazine

What is Eat, Move, Sleep: How Everyday Decisions Affect Health and Longevity?
We are accustomed to the fact that the transition to a healthy lifestyle requires some kind of cardinal changes, such as a complete rejection of nicotine and alcohol, regular sports activities, a change of residence. In many ways, this is why we don't pay enough attention to the "little things" - the daily decisions about what to eat for breakfast: oatmeal or a sandwich? Call a colleague or walk to his office? Go to bed early or let yourself relax a bit and watch your favorite show until late?

But it is these "little things", according to Tom Rath, that have a significant impact on the duration and quality of our life. No matter what lifestyle you lead today, you can always change in order to live a long and fulfilling life.

Why Eat Move Sleep is a book worth reading
At the age of 16, doctors diagnosed Tom with a terrible diagnosis: Hippel-Lindau disease (VHL), which causes the formation of cancerous tumors in almost all organs. Over the next 20 years, Tom Rath learned how to eat, move and sleep properly to increase his chances of a long and happy life. He puts his knowledge into practice every day and shares it with readers.
You will understand which habits to change, what and when to eat and how to add more movement to your life.
You will learn why a sedentary lifestyle is the main threat to our health; how gadgets affect the quality of sleep; why in the evening our brain chooses high-calorie foods; how the diameter of the plate affects the size of the waist, why the TV shortens life and much more.

Who is the author
Tom Rath is one of the most famous authors of the last decade. He researches the role of human habits in health, business and economics.
He has written several international bestsellers, including the #1 New York Times bestseller Positive Strategies for Work and Life. Tom is a Senior Fellow and Consultant at Gallup, where he led research on employee engagement, personality strengths, and well-being for 13 years. He lectures regularly at the University of Pennsylvania.

Rath gained fame as a researcher of personality strengths. The results of his work have been featured in a number of best-selling books.

Tom Rath is a senior fellow and advisor at . He leads the company's research and consulting division on employee engagement, strengths and wellbeing.

Education

Tom Rath received a bachelor's degree in psychology from the University of Michigan and a master's degree from the University of Pennsylvania.

Writer's career

Tom Rath's first book, The Power of Optimism. Why Positive People Live Longer How Full Is Your Bucket?), co-written with Rath's grandfather, Donald O. Clifton (Eng. Donald O. Clifton), became a #1 bestseller according to New York Times after publication in 2004.

Book Strengths Based Leadership(2009) - bestseller according to Wall Street Journal. It was co-written with Barry Conchi. Barry Conchie) and is based on the Gallup Leadership Research Institute.

Some of the most famous books by Tom Roth - Strengths Finder 2.0(2007) - became a bestseller No. 1 according to Wall Street Journal, in 2011 entered the list of world business bestsellers of the magazine The Economist and became amazon.com's top-selling non-fiction book of 2012.

Social activity

Rath is Vice President of the Cancer Suppressor Gene Research Organization and is a visiting lecturer at the University of Pennsylvania.

Bibliography

Tom Rath. Eat, Move, Sleep: How Everyday Choices Affect Health and Longevity = Eat, Move, Sleep: How Everyday Decisions Affect Health and Longevity. - M .: Alpina Publisher, 2014. - 203 p. - ISBN 978-5-9614-4757-6.
Donald O. Clifton, Tom Rath. The power of optimism. Why Positive People Live Longer = How Full Is Your Bucket?. - M .: Alpina Publisher, 2014. - 108 p. - ISBN 978-5-9614-4612-8.
Tom Rath, Jim Harter. Five elements of well-being. Life Improvement Tools = Well Being: The Five Essential Elements. - M .: Alpina Publisher, 2011. - 148 p. - ISBN 978-5-9614-1434-9.

2009 Strengths Based Leadership: Great Leaders, Teams, and Why People Follow, ISBN 978-1-59562-025-5
2009 How Full Is Your Bucket? For Kids, ISBN 978-1-59562-027-9
2007 Strengths Finder 2.0, ISBN 978-1-59562-015-6
2007 How Full Is Your Bucket? Positive Strategies for Work and Life. Educator's Edition, ISBN 978-1-59562-001-9
2006 Vital Friends: The People You Can't Afford to Live Without, ISBN 978-1-59562-007-1
2004 How Full Is Your Bucket? Positive Strategies for Work and Life, ISBN 978-1-59562-003-3

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An excerpt characterizing Rath, Tom

The captain made a gesture expressing that if he did not understand, then he still asked to continue.
- L "amour platonique, les nuages ... [Platonic love, clouds ...] - he muttered. Whether the wine drunk, or the need for frankness, or the thought that this person does not know and does not recognize any of the characters in his story, or all together unleashed tongue to Pierre. And with a mumbling mouth and oily eyes, looking somewhere into the distance, he told his whole story: both his marriage, and the story of Natasha's love for his best friend, and her betrayal, and all his simple relations with her. he also told what he was hiding at first - his position in the world and even revealed his name to him.
What struck the captain most of all from Pierre's story was that Pierre was very rich, that he had two palaces in Moscow, and that he abandoned everything and did not leave Moscow, but remained in the city, hiding his name and rank.
It was late at night when they went outside together. The night was warm and bright. To the left of the house was the glow of the first fire that had begun in Moscow, on Petrovka. To the right stood high the young sickle of the moon, and on the opposite side of the moon hung that bright comet, which was associated in Pierre's soul with his love. Gerasim, the cook, and two Frenchmen were standing at the gate. Their laughter and conversation in a language incomprehensible to each other were heard. They looked at the glow that could be seen in the city.
There was nothing wrong with a small, distant fire in a huge city.
Looking at the high starry sky, at the moon, at the comet and at the glow, Pierre felt joyful tenderness. “Well, that's how good it is. Well, what else do you need?!” he thought. And suddenly, when he remembered his intention, his head began to spin, he became ill, so that he leaned against the fence so as not to fall.
Without saying goodbye to his new friend, Pierre walked away from the gate with unsteady steps and, returning to his room, lay down on the sofa and immediately fell asleep.

At the glow of the first fire that broke out on September 2, from different roads, with different feelings, the fleeing and leaving residents and the retreating troops looked.
That night the Rostov train stopped at Mytishchi, twenty versts from Moscow. On September 1, they left so late, the road was so cluttered with wagons and troops, so many things were forgotten, for which people were sent, that that night it was decided to spend the night five miles beyond Moscow. The next morning we set off late, and again there were so many stops that we only reached Bolshiye Mytishchi. At ten o'clock, the Rostovs and the wounded who were traveling with them all settled in the yards and huts of a large village. The people, the coachmen of the Rostovs and the batmen of the wounded, having removed the gentlemen, had supper, fed the horses, and went out onto the porch.
In a neighboring hut, Raevsky's wounded adjutant lay, with a broken hand, and the terrible pain that he felt made him moan plaintively, without ceasing, and these moans sounded terribly in the autumn darkness of the night. On the first night, this adjutant spent the night in the same courtyard where the Rostovs stood. The countess said that she could not close her eyes from this groan, and in Mytishchi she moved to the worst hut only in order to be away from this wounded man.
One of the people in the darkness of the night, from behind the high body of the carriage standing at the entrance, noticed another small glow of the fire. One glow had already been visible for a long time, and everyone knew that it was the Little Mytishchi burning, lit by the Mamon Cossacks.
“But this, brothers, is another fire,” said the batman.
Everyone turned their attention to the glow.
- Why, they said, Mamonov Cossacks lit Maly Mytishchi.
- They are! No, this is not Mytishchi, it is far away.
“Look, it’s definitely in Moscow.
Two of the men stepped off the porch, went behind the carriage, and sat down on the footboard.
- It's left! Well, Mytishchi is over there, and this is completely on the other side.
Several people joined the first.
- Look, it's blazing, - said one, - this, gentlemen, is a fire in Moscow: either in Sushchevskaya or in Rogozhskaya.
Nobody responded to this remark. And for a long time all these people silently looked at the distant flames of a new fire.
The old man, the count's valet (as he was called), Danilo Terentyich, went up to the crowd and called out to Mishka.
- You didn’t see anything, slut ... The count will ask, but there is no one; go get your dress.
- Yes, I just ran for water, - said Mishka.
- And what do you think, Danilo Terentyich, it's like a glow in Moscow? one of the footmen said.
Danilo Terentyich made no answer, and again everyone was silent for a long time. The glow spread and swayed further and further.
“God have mercy! .. wind and dry land ...” the voice said again.
- Look how it went. Oh my God! you can see the jackdaws. Lord, have mercy on us sinners!
- They'll put it out.
- Who to put out then? came the voice of Danila Terentyich, who had been silent until now. His voice was calm and slow. “Moscow is indeed, brothers,” he said, “she is the mother of the squirrel…” His voice broke off, and he suddenly let out an old sob. And as if everyone was just waiting for this in order to understand the meaning that this visible glow had for them. There were sighs, words of prayer, and the sobbing of the old count's valet.

The valet, returning, reported to the count that Moscow was on fire. The count put on his dressing-gown and went out to have a look. Sonya, who had not yet undressed, and Madame Schoss came out with him. Natasha and the countess were alone in the room. (Petya was no longer with the family; he went ahead with his regiment, marching to Trinity.)
The Countess wept when she heard the news of the fire in Moscow. Natasha, pale, with fixed eyes, sitting under the icons on the bench (in the very place where she sat down when she arrived), did not pay any attention to her father's words. She listened to the incessant groan of the adjutant, heard through three houses.
- Oh, what a horror! - said, come back from the yard, cold and frightened Sonya. - I think all of Moscow will burn, a terrible glow! Natasha, look now, you can see it from the window from here, ”she said to her sister, apparently wanting to entertain her with something. But Natasha looked at her, as if not understanding what she was being asked, and again stared with her eyes at the corner of the stove. Natasha has been in this state of tetanus since this morning, from the very time that Sonya, to the surprise and annoyance of the countess, for no reason at all, found it necessary to announce to Natasha about the wound of Prince Andrei and about his presence with them on the train. The countess was angry with Sonya, as she rarely got angry. Sonya cried and asked for forgiveness, and now, as if trying to make amends for her guilt, she did not stop caring for her sister.

Tom Rath is an American writer, researcher, and public speaker. More than five million copies of his books have been sold worldwide, translated into 16 languages.

Tom Rath received his bachelor's degree in psychology from the University of Michigan and his master's degree in psychology from Pennsylvania.

Van University. In addition to his academic work at Gallup, Inc., Rath is Vice Chairman of the Hippel-Lindau disease research organization. In addition, he is regularly invited to lecture at the University of Pennsylvania.

reat Leaders, Teams, and Why People Follow" was created in collaboration with Barry Conchie and is based on Roth's research at the Gallup Institute. The book describes the qualities that the authors believe true leaders should have, the expectations that are placed on them (for example, (trust, compassion, stability, hope), and, most importantly, the authors give advice that readers can use to develop their own leadership potential.The book has not yet been translated into Russian.

Wellbeing: The Five Essential Elements, another 2010 New York Times bestseller,

co-authored with Jim Harter, is based on Gallup's research on well-being, both in a human and psychological sense - well-being or prosperity as a set of social, economic, psychological, medical and spiritual indicators. In 2011 the book was translated into Russian. The five elements of well-being, according to Roth and Harter, include career, social, financial well-being, good health, and contribution to society. The book is small, but literally to the eyeballs filled with advice - as they say now, life hacks - with the help of which even the most inert reader can change his life for the better.

One of Roth's most famous books, "StrengthsFinder

2.0", which can be translated as "Talent Identification", was published in 2007 and became a #1 bestseller according to the Wall Street Journal. topped the lists of the most commercially successful non-fiction books on amazon.com.

In 2012, he took a year off from the Gallup Institute to

focus on a new book, Eat Move Sleep: How Small Choices Lead to Big Changes. The book was released in October 2013 and became an immediate New York Times bestseller. In addition, Eat Move Sleep was named one of the best non-fiction books of 2013 by Apple iTunes. The book talks about the impact of nutrition, movement and sleep on a person's well-being and offers practical advice on how to significantly improve your health indicators using simple steps. Perhaps, advocates of a healthy lifestyle will not find anything fundamentally new in Eat, Move, Sleep, but the book is valuable precisely because of the abundance of tips and techniques tested by the author from his own experience.

Original language: English

Original title: Eat. move. Sleep. How Small Choices Lead to Big Changes.

Time to read the digest from TrumpPick: 24 minutes

Why should you study the thoughts in this book?

When the author was only 16 years old, doctors diagnosed him with Hippel-Lindau disease (VHL), which causes the formation of cancerous tumors in almost all organs. Over the next 20 years, Tom Rath learned to eat, move and sleep properly in order not only to survive, but also to “feel life” in all its glory. And he shares these thoughts with readers, which gives both a motivating charge and makes you think about your lifestyle.
You will understand which habits should be changed, what and when to eat and how to add more movement to your life without changing your usual way of life.

Additional Information: this book is suitable for those who would like to expand their general worldview, as well as for beginners who are just starting their “healthy path”; more prepared readers are unlikely to find something new in this excellent book.

Introduction

The author of the book fell ill with a very rare genetic disease called Hippel-Lindau disease. Its destructive effect is based on the fact that there is a violation of the production of a gene that is responsible for the fight against cancer cells. Because of this, tumors begin to appear in almost the entire body.

Thus, the disease dictated the rest of my life, because I had to make a choice between death or life with the rejection of harmful and unhealthy food and maintaining a healthy lifestyle in general. Tom Rath refused to die so early and for the past 20 years has maintained his vitality through proper nutrition, healthy sleep and exercise. Moreover, he not only applies all the knowledge gained in practice on his own, but also actively shares it with the readers of his book.

Moreover, all recipes are as simple as possible, understandable and accessible. You should not expect any panacea, because in fact this is the only correct behavior, not only for a person who has no choice, but also for anyone else. The author offers steps proven by her own experience every day for a month, which will not only improve well-being, but also strengthen health.

After reviewing the information provided, you will be able to:

daily make for yourself small, but such important decisions in life that can radically affect it in the future. Even such a trifle as choosing a healthy fruit or scrambled eggs for breakfast, spending more time on the Internet or going to bed early, etc., will change life for the better very dramatically in the future;
understand the need and value of the ratio of sleep, proper nutrition and physical activity;
imperceptibly, radically change your wrong and bad habits, and learn how to choose the right foods.

Each step is a huge path towards your goal. To do it now means to do it better tomorrow.

Thanks to the correct and relatively uncomplicated everyday decisions, it will be possible to extend your life much and live it healthy and happy.

Only 30 days to make the necessary decisions

Only 30 days will be enough to put into practice all the tips described in the book. If positive changes are seen, then it is worth continuing, if not, try another technique.

It is very important to follow the changes and understand which technique is most suitable. You can start gradually, introducing more and more new ideas into your usual routine. A few good habits in one month will allow you to live well for the rest of your life.

It is necessary to constantly maintain the optimal ratio of sleep, movement and food intake. Thanks to the optimal ratio of these three factors, it is possible to get much more benefit than from physical activity and exhausted diets separately. .

What skin color can tell

It has long been proven that lifestyle necessarily leaves an imprint on heredity, so leading a healthy lifestyle means taking care of your children and partly grandchildren.

To improve your health and well-being in general, you need to eat at least 7 servings of fruits and vegetables daily.

It is best to choose fruits and vegetables that have the most intense skin color.

Complete rejection of potatoes with meat

Almost all eminent scientists have already been able to prove a direct link between high meat consumption and the development of chronic ailments.

Choose foods that can replace meat and potatoes. It can be legumes, nuts, fish or vegetables. Naturally, giving up this hearty dish completely is not an easy task, but it is necessary to cut down on the intake of this combination of products as much as possible, especially in one dish.

In the first couple, you can refuse any one type of meat.

Reduce plate size - reduce body weight

Many restaurants deliberately choose very large plates for their customers so that guests can eat as much as possible than their stomach requires. This is due to the fact that vision has a much greater influence on the definition of satiety than one's own sensations. The plate should be in size, no larger than the palm of your hand.

Not only the size of the plate is important, but even its color. In order not to overeat, it is necessary to select plates as contrasting as possible from the shade of food. Experiments have shown that people overeat when food was served to match the plate and vice versa.

It is necessary to put as little food as possible on a large plate or even use saucers.

Don't fall into a trap

Each restaurant and catering establishment systematically uses various tricks that are designed not only to lure the guest into the establishment, but also to force him to eat beyond measure.

Even in an institution where there is a certain menu, you can ask to make a dish, for example, without mayonnaise or with an additional portion of greens. You can use a light dressing or ask not to put it on at all. Instead of stew, you can ask the chef to steam it. Often they go to meet their guests. It is best to refuse completely about everything fried. Step by step, you will gradually get used to such a life and make it an integral part.

Feeling unwell after a fatty meal

Any food, one way or another, affects the body. Scientists have been able to prove a direct link between brain activity and food. Some products reduce activity, others increase it. Fatty foods always make you sleepy, and a decrease in physical activity, together with the consumption of fatty foods, leads to apathy and obesity.

Depression in 48% of cases develops when eating fast food and other junk food. Unhealthy food can make an already bad day worse. To improve your mood and always be in good health, it is recommended to eat only the right food.

An ultimatum to unhealthy food!

To successfully deal with your bad habits, you need to take note of the fact that junk food is condemned by the public. It is not necessary to speak badly about those people who suffer from excess weight, but it is imperative to condemn junk food, which brings a lot of problems. By condemning such food, over time you will be able to completely abandon it and make only the right choice.

It is necessary to constantly maintain your willpower and feed it only with the right products. There is no need to try to go into direct confrontation with temptation, it is much more effective to fence yourself off from temptations. For any harmful product, there is a healthy alternative.

Pick healthy snacks and drinks that should always be in the fridge. Each step will become easier.

You can come up with some bad name for those harmful products that are hard to refuse. Now you will think several times before eating some food that is unattractive in its name.

Not all "organics" are useful

Organic food is not always healthy. Such a designation only indicates that the product was grown without the use of harmful additives, fertilizers, chemicals, etc.

Only its composition can tell about the usefulness of the product.

You need to carefully consider the nutritional value and the ratio of W / B / C and sugar. Next, you can compare the composition with those products that you already have at home before making the right choice.

Organics will be more useful only if it means eating vegetables and fruits along with the peel.

You can read in detail about how the organic composition of food is indicated and determined.

Better breakfast than dinner

It has long been proven that people who eat breakfast are much healthier. The main thing is to choose the right products. It is best to choose those that do not contain sugar, such as seeds, egg white, nuts or apples.

For lunch, chicken breast, greens or vegetables will be the most optimal. Sweets, fatty and fried foods are strictly contraindicated. Such food will dull attention and activity until the end of the day.

Dinner should be as light as possible. Even if the body requires a snack, then it is better to take an apple, nuts, herbs or berries.

Are dried fruits or juices healthy?

In fact, such products contain only a fraction of useful substances, due to their processing. Moreover, some dried fruits can be even more dangerous than juices.

Despite the convenience with which you can take dried fruits with you, they have a minimum of nutrients and a maximum of sugar.

They are greeted by clothes ...

Names are constantly changing on the wrapper, and now even potatoes with mayonnaise can be called "salad". Potato chips can be called "vegetable" chips, etc.

Therefore, what is written on the wrapper cannot be taken at face value. Only the composition will be able to reveal the real benefits.

Cooking method

It is very important to pay attention not only to the product itself, but also to the method of its processing (cooking). When the thermal method of food processing is used, even grilled or pan-fried vegetables can release harmful substances, which ultimately contribute to the development of inflammation, obesity, diabetes, heart problems, etc.

Foods such as vegetables and fish will remain healthy only when properly cooked, steamed or watered.

It is better to buy "fast"

Products that have a shorter shelf life are initially better than those that have a long shelf life, which means preservatives and chemicals in their composition.

You need to get rid of all the food from your refrigerator that has been there for more than 1 month. I need to go to the grocery store more often.

You need to purchase only the amount of food that should be enough for a couple of days, and not arrange stocks in case of war.

tomato tan

You can tell a lot about a person just by looking at his appearance, and about his health too. People who eat right look a lot better than fast food regulars. Some even argue that a natural "vegetable" tan is much better than a tan by the sea or in a tanning bed.

To get a natural complexion, you need to eat more tomatoes and carrots. To improve the condition of the skin and hair, you need to eat walnuts and salmon.

But everything should be in moderation. Balance is very important.

First of all - healthy food

Studies have shown that the first dish is almost half of the entire meal, which is why, before you start eating junk food, you can minimize its negative impact on the body by eating as much healthy and tasty food as possible before that.

The first dish should be as healthy as possible. The best option would be a salad or vegetables.

A small handful - no more

If you pay attention to the amount of food that was eaten in front of the TV or sitting at the workplace, then we can bitterly note that the amount of food is much more, and the pleasure is many times less.

In the event that you are already used to such snacks at work, then you need to take with you not a large portion, but a small part of it, literally a couple of handfuls. There is another option - to eat at the workplace only what you need to use force, such as nuts, pistachios, seeds.

Eat to prevent cancer

Most of the existing tumors are not able to grow enough to pose a real threat to life and health. They are at rest, but it should be understood that the duration of this state directly depends only on how a person eats properly.

Proper diet and special physical activity dramatically reduce the risk of cancer.

It is necessary to limit the consumption of sweets and fried food as much as possible. Instead, you need to increase the amount of vegetables, especially including in the diet: tomatoes, broccoli, parsley, garlic, cabbage. Perfect in addition to strawberries, lemons, blueberries, mushrooms, nutmegs. You can also drink red wine, but in moderation.

Willpower at the counter

Even at the acquisition stage, it is very important to make the right decision. This is due to the fact that no matter what product is put in the basket, it will certainly be eaten over time.

It is better to immediately identify your weaknesses and thereby win the first victory over yourself.

At the store counter, you need to choose only those products that will be useful for the body. Increase the efficiency of filling the basket with only useful products - make a shopping list at home, and strictly adhere to the list in the store. You can even order some groceries online offline.

Sweets for birthday

You can afford small weaknesses, but only in the most extreme cases, for example, on a birthday. Naturally, working in a large team, it is very easy to quickly gain extra pounds, due to the fact that there can be occasions for sweets and tea drinking almost every day. Especially if the team is very large.

In order not to spoil your figure and not harm your health, it is very important to succumb to weaknesses only on your birthday. In order not to offend other birthday people, it is best to give preference to fresh fruits and berries. For those who do not have the opportunity to get fresh berries, you can use frozen ones.

More fun but less food

As soon as a person begins to give preference to some delicacy, then each subsequent piece of it no longer seems as delicious as the first. In order to get as much pleasure as possible, it is only necessary to occasionally allow yourself sweets and joys, only then they can bring maximum pleasure.

Some favorite treat, it is recommended to eat the least and in small portions. For those who love ice cream most of all, then you can give preference only to natural, and best of all, a home-made product. For those who love chocolate, it is best to choose one with a minimum amount of sugar.

Broccoli is the best choice

At the moment, everything is known about broccoli. And thanks to a huge amount of research, it became known that it is a unique source of fiber, essential vitamins and antioxidants. Studies have shown that broccoli can fight cancer, improve overall health and vision.

Broccoli is a must have in the diet of any person who wants to be healthy. Green vegetables should predominate in the diet.

Drink as much water as possible

Almost all modern soybeans and drinks contain a huge amount of sugar in their composition. And he is the most inconspicuous and pernicious. Every popular drink is a huge glass of sugar. In many cases, water can help better than most modern medicines.

Instead of drinking various unhealthy drinks, it is best to choose ordinary pure water or **rooibos without sugar.

Food is your friend

There are no absolutely healthy people. Due to the constantly deteriorating state of the environment, each person has his own weak points. It could be a problem with the heart, blood vessels, or even cancer.

It is very important to spend your time and find out which foods will help fight problems and which ones should not be eaten so as not to aggravate the condition of your body.

It is important not to skip meals

Every bite of food and every sip of food is very important. Before you put something in your mouth, be sure to think about how it will affect the body and health.

Knowing which products are right for your health, you can easily make the right choice.

2. Get moving

Passivity is the worst thing that can happen

Any person every year spends more and more time without movement. Breakfast in the morning, after that - a trip to work, then sedentary work, an evening with the family watching TV, again dinner and sleep.

With such a passive lifestyle, one charge before work is not enough. There will also be few visits to the gym even 3 times a day. It is very important to minimize immobility as much as possible. Spontaneous manifestations of physical activity should be increased as much as possible. You can occasionally move even at work. You can not even move, but just stand, because in this case more energy is burned than sitting.

You need to analyze your usual working day and see where exactly you can add activity so that it is not at the expense of work.

For example, going up and down is not on the elevator, but on the stairs. In general, it is better to forget what an elevator is if you live below the 10th floor. At work, for lunch, you can go to a distant cafe on foot to have a bite to eat. Once again, do not call an employee at work, but personally go to him.

Work in any position

There are special simulators that allow you to work not only while standing, but even on the go. Among other things, now a large number of modern gadgets provide the opportunity to do this on the way to work or right at home. If the work is office work, it is very important to choose a table for yourself with the ability to adjust the height in order to periodically get up from the chair and work at it while standing. This is very important if you have to work for a long time in the same position.

It is very important to figure out how you can do your job and at the same time change your position as often as possible.

Every 20 minutes for 2 minutes

The cause of obesity is the body, which, due to prolonged sitting, begins to produce 50% more fat than usual, due to pressure on cells and stress. Even with regular exercise, prolonged sitting will in any case provoke an active production of fat, especially in the pelvic area.

With a sedentary lifestyle or work, it is very important to exercise at least every 30 minutes, walk or at least get up. To make this go unobtrusively, you can simply come up with some kind of activity for yourself that needs to be done regularly, at regular intervals.You can just go to drink more often, because of which you will have to go to the toilet more often: in total, you will consume a lot of water and move more.

Constantly do movement counts

Scientists have determined that regular recording of measurements of the indicator directly positively affects the result. In order to increase your activity, it is imperative to start recording all your results during the day.

Now there are a lot of methods for this, ranging from a banal notebook with a pen to modern gadgets, including smartphones, special fitness bracelets, smart watches, pedometers, etc. You need to do this as early as possible, and you need to start right now.

Set a goal of 10,000

You have to start from some point of reference. The optimal way would be to put 10,000 steps per day or, for example, 100,000 steps per week. On average, a person will walk about 7 kilometers per day. This is a normal figure, but gradually it will need to be increased.

You can start with small distances, for example, go to another cafe for lunch, which will be much further than usual. It is very important to try to take at least a certain number of steps every hour. You can take a number of steps during lunch. If work is close to home, then a couple of bus stops can be walked on foot, getting up in the morning 30 minutes in advance.

Burn calories consistently

It's important to burn calories consistently, whether you're going to or from a workout. You need to think carefully about exactly how you can increase your heart rate.

For training, it is better to climb the stairs, and not on the escalator. And when you go with her - too. You still have to run in the gym.

Any physical activity will burn extra calories and the stronger the load, the calories will be burned much more intensively.

You need to exercise in the morning

Even a small 15-30 minute morning workout can energize and give a good mood for the whole day. Of course, no one says that it will be easy, especially the first workouts, but after 1 week of such classes, you will see a surge of strength and feel much better.

To be in a good mood all day, it is very important to exercise every morning.

Be sure to pay attention to the back

The human body, in a sense, can be compared to a car. Only the first one has a much more complicated structure than a vehicle, but there is still something in common between them. If the car moves on unbalanced wheels, then sooner or later, it will cease to be controlled. The same situation is with the human body, as soon as one half of the body is used more or less than the other, over time, problems arise with the back and the whole organism.

Doctors recommend lifting weights as carefully as possible, bending over, or doing any physical exercise that somehow involves the back. It is necessary to transfer part of the load to the knees. You even need to sneeze carefully or reach for some things.

Since more and more we all spend time at the computer, before sitting down at it, you need to determine the optimal distance to the monitor, keyboard, chair from the table, etc. You also need to constantly change the load on your arm, for example, if you often carry a training bag in your right hand, then after training, you need to carry it in your left.

Need to motivate yourself to be active

Everyone knows how important sport is, but not everyone is able to properly motivate themselves to start doing it. You need to find good reasons for yourself why you need to play sports right now. Everyone has their own motivation, maybe relatives, friends, children or just friends will help with this.

It is very important to identify for yourself those reasons that will be able to start playing sports right here and now and will constantly remind you of the reason for which it was all started.

Eating at the desk is unacceptable

According to studies, almost 2/3 of all office workers eat at their desks. They don't take breaks to eat normally. Because of this, it is impossible not only to have a normal lunch and take a break from work, but also to tune in to a normal working mood in the future.

It is very important to use your legal lunch break to walk around the office or down the street, eat, relax, chat with employees, etc. It is very important to take at least a 30 minute break every day.

Life on the move at work and at home

Change starts at home. It is in a familiar home environment that it is very easy and unobtrusive to form habits for yourself, and they can be not only good, but also bad. You need to start gradually, if, for example, the gym is far from home, then there is nothing easier than to arrange it right at home. Now there is no need to get up early in the morning and go to training, thus you can not only save time on the trip, but also sleep a few minutes longer. You can get out of bed, wash your face and immediately start exercising. For coffee lovers, you can set the coffee maker on a timer and do a few exercises while preparing coffee.

You need to choose the most optimal load option for yourself. If you have a bike, then it could be commuting. For lovers of hiking, you can arrange walks in the evenings with your soulmate, etc. If there is a simulator at home, then the conclusion suggests itself. There are a large number of videos of exercises on yoga, aerobics, etc. on the Internet.

Among other things, it is very important to constantly be on the move. Especially in an apartment, this can be combined with useful things, such as cleaning the apartment.

Exercise should be fun

It is very important to make sure that all exercises bring only pleasure. Taking the first step is always very difficult. The first step is to choose the most enjoyable exercise and start doing only it. Gradually, you need to add other exercises to it. You need to start right now and use any tricks for this so as not to put it off until later. It is important not only to start it pleasantly, but also to finish it as well.

If you still don’t have the strength to start exercising, you need to overpower yourself for just 10 minutes, after which the body will go into courage.

Walk for the brain

It's no secret that the brain begins to work as efficiently as possible after an active workout. To activate all the possibilities of your nervous system, just 2 kilometers of walking is enough to prevent your brain from “turning sour”.

To get inspired, just take a walk and then the brain will begin to work more actively.

To make it easier to achieve your goal and friends to actively help in this, it is important to tell them.

Before you set a goal to start doing physical exercises, you need to materialize all this on paper, then set a specific goal and move towards it. Also, it will not be superfluous to tell your friends.

3. Sleep

The more you sleep, the more you can do

A common misconception is that a person who sleeps 1 hour less is able to work productively for that hour after waking up.

A person who has not slept for 1 hour, just the opposite, makes everything worse. He has reduced productivity, attention and general well-being.

If you want to succeed in any business, it is imperative to be well-rested. At the same time, it is very important to correctly divide your working day, it is imperative to take breaks, and if you need to work an hour more, then you need to sleep an hour longer.

A good and sound sleep is the key to a good day

Needless to say, just one extra hour of sleep can also turn a bad mood into a good one, and set a good tone for the whole day, just like 30 minutes of a morning workout. Even a 30-minute lunch break for sleep can have a beneficial effect on mood and efficiency throughout the rest of the day.

In order to wake up fully rested, it is very important to add 15 minutes to your sleep until you start to wake up fully rested and replenished with your energy supply.

Inoculation against diseases

To constantly stay in good shape and mood, you need to get enough sleep regularly. Due to poor sleep, a person’s blood pressure increases, problems with the heart and blood vessels arise, inflammation may occur, etc. That is why it is important not only to sleep enough, but also to sleep soundly, otherwise, there is a great risk of catching a cold or getting sick more seriously.

It is important to plan your schedule in such a way that you have time to get enough sleep.

Better quality than quantity of sleep

Even after spending half a day in bed, you can wake up sleepy and depressed in the morning. First you need to work on the quality of sleep. This will include proper nutrition, activity during the day, and even inner experiences.

Only after the quality has been improved, you need to work on the quantity.

Sleep must be in the dark

During the day, you can specifically use bright light in order to increase your activity, but at night, the light must be made quieter so as not to disturb sleep. For those who like to read before going to bed, it is recommended to turn on a small night light, and all other sources of artificial light are best eliminated. The same applies to other electrical devices.

To eliminate the light from the street, it is necessary to curtain the windows before going to bed.

bad dream

For those people who have problems waking up, there are also problems with healthy sleep, and this can be said with confidence.

As soon as the alarm starts ringing, you need to wake up and get up for 1-2 or a maximum of 5 minutes, but not 15 or 30.

If there is a desire to lie around after the alarm clock rings, you should not set it at the very last time, but a little in advance. If this method does not work, you can always try setting the alarm a little further from the bed to wake up until you reach it and turn it off.

The bed must be cold

If you go to sleep in a cool bed, then you can not only fall asleep faster, but also wake up faster, and also get better sleep.

You can ventilate the room before going to bed or put a special thermostat on the battery and lower the degree of the value on them.

You can use a fan, a special mattress pad using helium, or light blankets.

It is better to keep the temperature a couple of degrees lower than usual.

Sleep should be the property of the whole family

Studies have found that the success of schooling is largely dependent on the quality of sleep. Those schoolchildren who get enough sleep are much more active during the whole day and like to eat right more.

Sleep should be the main family asset on the family's to-do list.

memorable night

Good sleep can help you digest the information you've learned during the day. During sleep, all the moments committed during the day are scrolled in the head and the most important ones are determined, after which it all goes into long-term memory.

To process important information for the day, you need to go to bed early and get a good night's sleep.

Sport is like a good sleeping pill

To improve the quality of your sleep, you need to exercise regularly. If there are problems with sleep, it is recommended to add to your schedule not only morning, but also evening training.

A light to medium water workout will help you fall asleep.

Before going to bed, you need to calm down completely.

Do not think too much about pressing issues before going to bed. This is very important, because such thoughts can provoke insomnia. No need to bother thinking about some money problems, quarrels with your significant other, watching some impressionable movies and anything that can increase your arousal or stress levels.

Also, do not overeat before bedtime, drink too much water, and especially strong tea or coffee. It is very important to establish some kind of ritual, which should not include a mobile phone or food.

Run background noise

To sleep better and sounder, you need to remove all harsh sources of noise, but at the same time turn on a quiet background noise that will help you fall asleep. It can be the sound of the surf or the sound of the forest, etc.

It is very important that it does not wake you up, but at the same time muffles possible noise from the street, signaling or barking dogs, etc.

Sometimes it's better not to spill

If you already have an established sleep schedule, for example, 8 hours a day, and you break it, remember - this will not go unnoticed. A malfunction of your own biological clock can greatly disrupt your habitual habits and provoke depression, migraines, obesity, heart problems and other problems.

It is very important to create a regimen in which you will fall asleep and wake up at the same time.

Stress out!

Naturally, there are no methods yet that could completely rid a person of all irritants, but it is quite possible to get rid of stress.

It is necessary to try to avoid stressful situations every day, for example, not being late for meetings, leaving the house early, etc. To quickly deal with difficulties and avoid stress, you need to take a moment to solve all serious problems. First you need to get rid of complex sources of stress, slowly moving on to smaller ones.

Good sleep to impress others

To sleep well means to show it with all appearance. Poor sleep will instantly affect the face, and then the body, along with overall health.

For people who want to look good and be active all day long, getting enough sleep is essential. You can look years younger without having to resort to any cosmetic procedures.

restful sleep

With difficulties during the day, only sound sleep can restore energy. During sleep, the brain is able to quickly process information and at the same time not create stress hormones, which is very important.

weight loss and sleep

Good sleep promotes weight loss. Some even use this technology, when instead of 1 hour in a chair watching a movie, they devote this hour to sound sleep. After some time, you can notice how the weight has decreased by itself.

Special studies in this topic have shown a weight loss of 6 kg using this system in 12 months.

Eight hour sleep

To improve the quality of sleep, you need to decide how much it should be enough. For each person, this indicator is different based on his physical and mental activity per day.

Often, an average of 7 to 9 hours a day is sufficient.

Every step we take in life leaves its mark. If there are any health problems, then the first thing to try is food, movement and sleep.

Before you put something in your mouth, you need to ask yourself. Will it do good or harm? This must be done every day.
To lose weight, instead of an hour of TV, you need to tell an hour of sound sleep.
Sit less and move more.
Increase your sleep by 15 minutes daily until you are completely asleep.
Take at least 10,000 steps a day every day.
It is necessary to choose only those products in which a gram of carbohydrates falls on a gram of protein.
Come up with an unpleasant name for delicious treats.
Don't drink carbonated drinks. Replace them with coffee, tea and water. It will improve metabolism, health and mood.
Always follow the optimal ratio of "Eat, move, sleep"!