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Important Things You Need To Do , To Maintain Your Weight and Health !

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Trying to be healthy can feel overwhelming. From exercise to nutrition to doctor visits, there's a lot to remember and a lot to fit into your life. Fortunately, most "rules" aren't one-size-fits-all mandates. So where can you take shortcuts or give yourself a break?

Water

"Drink eight glasses of water a day" isn't the whole story.The amount  of total fluids you need (not just water you drink) depends on things like your health and where you live. You're probably fine if you don't feel thirsty and your pee is clear or pale yellow. Instead of counting, drink a glass of water with each meal and also between them. Drink water before, during, and after exercise.

General Exercise

Your step counter may say 10,000, but did you break a sweat for any of them? The number isn't magic -- the key here is intensity. For cardio exercise to be effective, you need to get your heart rate up for at least 10 minutes. You can get away with fewer than 20-30 minutes a day (adding up to 150 a week) when you're working harder: 15 minutes of jogging is like a half-hour of brisk walking.

Muscle Building

At least twice a week, do something to strengthen your arms, shoulders, legs, hips, abs, chest, and back: Lift weights, use resistance bands, even dig in the garden or shovel snow.
How about making your exercise time do double-duty? A short, intense workout of 30-second exercises like jumping jacks, push-ups, and squats with 10 seconds of rest between improves your heart and lung health as well as your muscles



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Calories

You'll need more calories if you're active, less if you're more sluggish or older. Men generally need more than women. There's a lot of measuring and math to figure out exactly how many you need. Rather than counting calories, focus on healthy eating patterns. Invest your calories wisely. Avoid lots of "empty" ones, like soda, chips, and cookies. Nutrient-rich foods have a better payoff.

Fiber

The average person only gets about half of what they need in a day, which is 25-30 grams. To work more fiber into your diet, choose whole-grain versions of foods when you can, like brown rice and whole wheat crackers. Eat a whole-grain food with every meal. And get friendly with beans and legumes! You can add chickpeas to a salad, for example, or mix lentils into your meals.
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Veggies and Fruits

Forget servings and cups. Every time you eat, aim to get half of your food from the produce section. Reach for veggies and fruits as snacks. Juices count, too, if they're 100%, but the actual fruit or vegetable is better and will help you get your fiber. You want a broad mix of colors and textures !
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