Healthy Diet: Right Lifestyle & Exercise

Healthy nutrition – we all know: For a healthy life, our nutrition plays a crucial role. Those who don’t eat healthily are exposed to various dangers. You can often tell people with unhealthy eating habits by their overweight or poor skin.

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Proper nutrition – what does that mean?

Correct nutrients and metabolism

Movement & Sport: important for the well-being factor

Proper nutrition – what does that mean?

What does “healthy nutrition” mean? A question many New Faces ask themselves. This is how you can eat healthily as a model when looking for jobs.

Poor nutrition – Even those who enjoy a slim figure and beautiful skin can damage their bodies through unhealthy eating without realizing it. This is actually even more dangerous, as these people don’t see a reason to change their diet. However, even without obvious signs: those who eat healthily are less frequently ill and generally have a higher life expectancy. A significant reason for you to try to optimize your diet. However, before making any dietary changes, the question should first be clarified. What exactly is “healthy nutrition”? And is there a golden path or are there various possibilities?

Correct nutrients and metabolism

A healthy diet is a way of eating that is tailored to the body. It should provide the body with all the important nutrients that a healthy body needs. This diet can be individually tailored to each person. Every person has a different body, and over time you will learn what is particularly beneficial for your own body. Nevertheless, there are a few basic principles that can help you positively change your diet and consciously get to know your body better. Naturally, you should not strictly forbid yourself all sugary or fatty treats in the long run. The secret to success is: enjoy in moderation! So if you incorporate “healthy eating” into your daily life, you can also indulge a bit on the weekend. This not only stimulates metabolism, but also protects you from unexpected cravings and ultimately simply makes you happy. After all, who wants to give up nachos at the cinema, an ice cream in the summer, or pasta or pizza at an Italian restaurant? Delicious food is a pleasure. And this pleasure contributes to our quality of life. However, you should make one thing clear from the beginning: healthy and low-calorie food does not have to be less enjoyable than “unhealthy” and calorie-rich food. Learn to creatively combine healthy ingredients and enjoy! Here are a few general tips for a healthy diet in the long term.

Eat natural – the freshness of the food is important!

The magic word for a natural, healthy diet is: freshness! This refers to fresh fruit, fresh vegetables, fresh meat, fresh fish, and fresh eggs. You should keep in mind that you should eat more vegetables than fruit throughout the day, as fruit contains natural sugars. Organic products from the supermarket are actually recommended here. They are a bit more expensive, but they generally offer the best taste for vegetables and fruit. When it comes to meat, you should also differentiate. Try to consume lean meat such as chicken, turkey, or beef. If possible, buy from the deli counter in the supermarket or directly from the butcher. You can actually consume eggs in larger quantities than previously assumed. Eating, for example, three eggs a day will not necessarily raise your cholesterol levels. Proteins and vitamins are necessary for your body. You obtain them through protein, meat, fish, fruit, and vegetables. Important: When shopping, try to avoid pre-packaged items in your shopping cart (no ready-made products). Cooking and preparing your own meals is the key to success.

Tips: Healthy Eating and Losing Weight

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Low-carb diet? Eat (the often hated) carbohydrates!

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In all possible women’s magazines it is always said: Give up carbohydrates, eat no flour and certainly no wheat! This is wrong. For a healthy and balanced diet (also for losing weight and especially for sports) you should definitely not give up carbohydrates completely. Carbohydrates give you the important energy for the day. Here too, the magic formula is: Enjoy in moderation! For a meal (morning/lunch!) you can have a small portion of carbohydrates as a side dish, in the form of pasta, potatoes, rice or bread. Recommended is approximately 1 slice/60 g (raw rice or pasta), about 2–3 handfuls. Important: In the evening you should actually give up these carbohydrates and instead consume more protein.

Another tip: Whole grain flour keeps you fuller for longer and contains more fiber that stimulates your metabolism and digestion. You should therefore consume whole grain products or products with an increased whole grain content at least when eating bread. (Whole grain toast does not count as a whole grain product and will not keep you full for long.) You can also buy whole grain or brown rice or whole grain pasta in any supermarket. If you are concerned about calorie intake, you can also eat white pasta, white rice or potatoes without feeling guilty. To support your metabolism, you can have a carbohydrate-free day once a week and consume more protein instead.

Use healthy fats for your ideal weight

Fat – a product that chronic dieters have declared their enemy. But this is completely wrong! It all depends on the type of fat. There are saturated and unsaturated fats. Make sure to consume mostly unsaturated fatty acids. In addition, if possible, replace animal fats with plant-based fats. Fats are not only important for the right taste, they mainly supply us with important nutrients. They are important for absorbing so-called fat-soluble vitamins (A, D, E, K). Also, we can only think properly if we take in enough important nutrients. Particularly good: olive or sunflower oil, but only cold, for example, in salads. For cooking, you should use, for example, rapeseed oil or coconut oil, which can be heated without concern.

Cooking at home or eating out?

What does cooking at home mean? Very simply: full control! Whether it’s the quality or just the taste. You know exactly what is in your dishes and can easily check the quality and taste of the food in advance. No hidden sugar (which is often named differently on the ingredient lists on the back of products, for example dextrose, glucose or fructose) and no chemical additives.

But don’t worry: you don’t have to decline restaurant invitations! Because you can also eat healthily in restaurants. Salads and vegetables are always the right choice. If you have checked the quality of the restaurant, for example via experience reports and reviews on the internet, you can order meat or fish without a guilty conscience. A recommendation: choose a small restaurant with seasonal cuisine. And if you have to wait 10 minutes longer for your food, all the better, because then you can be sure: the food was freshly prepared.

Lose weight easily: Water march!

Water is the true secret formula for a healthy and slim body! Water prevents you from getting headaches or circulation problems and also helps combat excessive hunger. We often confuse the need for water, that is, our thirst, with hunger and try to quench it with unnecessary snacks. In general, you should drink at least 2 liters of water per day. If you exercise, of course even more.

Soda, cola & Co. – the absolute no-gos

Sugary soft drinks are the enemy of a healthy diet and an optimal figure. Lemonade, cola & Co. are the best friend of your belly fat. You should best quit this bad habit forever! (Yes, even if it sounds harsh.) Because with these calorie-rich drinks, you consume unnecessary calories, and in addition, the ingredients are not natural and unhealthy. Save these calories for a delicious main meal instead.

Even light drinks are not an alternative, because the sweeteners do more harm to your body than it seems. Light drinks stand for little to no carbohydrates. So far, so good. But what many don’t know: The sweeteners increase your insulin level. This causes you to feel hungry or have an appetite, and your next meal is immediately converted into fat. So say goodbye to this unhealthy drink variant. If you don’t want to completely give up the sweet calorie bombs, then really only in moderation, as an exception on the weekend. You should also only indulge in alcohol as an exception on the weekend, that is, no beer after work and no glass of wine with dinner. (At least not regularly.)

You should also be careful with fruit juices, as they contain a lot of fruit sugar. Nevertheless, these juices are healthy, natural, and rich in vitamins, so they are not a no-go, but at most one glass a day. (Instead of fruit, not in addition.)

Counting calories? Learn to know and love enjoyment!

Try to enjoy your meal in peace! That means: Take your time for your meal and eat slowly. The more you chew a bite, the faster you can digest the food you’ve eaten. And you will notice the difference in taste soon: When you let your food “melt on your tongue,” the taste can fully unfold and you truly become aware of it. An additional way to become a real gourmet. Additionally, you should not let yourself be distracted by TV, smartphone or tablet during your meal. Concentrate on your food, look at it while you enjoy it. This way your brain remembers the food intake and you feel less hungry throughout the day, your stomach will start to growl only late and thus you generally eat less.

Tip: Eating is a culture, and people enjoy it most beautifully in the company of friends. Meet your friends for dinner at home, cook together, set the table together (create a cozy atmosphere) and celebrate the meal together. Sharing a meal means shared enjoyment, and that makes you happy.

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Movement & Sport: important for the well-being factor

Daily movement and regular exercise are important to keep your body and mind fit. Especially in the workday, appropriate movement can provide a good balance. “No time” is no excuse! Just use your bike instead of driving a car, or get off the train two stops before your destination and walk the rest. Avoid elevators, take the stairs instead, or carry your groceries home with bent arms & straight back. All of this supports your muscles and your fitness and can be easily integrated into everyday life.

You should also, if possible, exercise two to three times a week and get out of breath. Half an hour of jogging in the park, doing yoga at home according to instructions (e.g. via a YouTube video or a DVD), or an hour of strength and endurance training at the gym can tone your body and improve your health in the long run. This way you will look radiant soon and do something good for your body. At the latest in old age, it will thank you for it.

A healthy lifestyle in the long term

Whether it’s your diet or your fitness: set realistic goals and take small steps, so after a short time you will already feel success! This is necessary for your motivation. If you set too high goals too quickly, frustration will soon arise. Your body cannot change overnight, and that’s not the goal either. Your goal is: a healthy lifestyle in the long term! Start small and steadily increase. Your body is your home. You cannot get out of it or exchange it. Therefore, treat it lovingly and take care of it, which also inspires your mind.

Tips: Healthy Eating and Losing Weight

Here you will find more articles on the topic!

Models have special requirements when it comes to nutrition and fitness: Model Nutrition & Fitness — how successful models keep their bodies healthy without malnutrition.