The 3 most important things to care for yourself
Today, there is so much information on the Internet about self-care, diet tools, and weight loss recipes - Intermittent fasting, ketogenic diet, carnivore diet, etc. - that sometimes we get lost and forget the most basic thing that makes weight control possible - and more importantly, long-term "health."
1. Nutrition
The most important thing is to eat the right amount. Focus on real and highly unprocessed foods. Whole / minimally processed foods) What are the foods? Rice, fish meat, eggs, vegetables, vegetables. What do ancient people eat?
Section on macronutrient, if given as a number for the average person:
- Protein about 1.2-1.6 g / kg / day.
- Total fat is about 20-35% of total cal (if it is g / kg, it can be used as an "estimate" in people without congenital diseases).
- Green leafy vegetables and fruit, appropriate amount, at least 400 g / day.
2. Exercise
- Cardiovascular exercise at least 30 minutes x 5 days / week for heart health and energy control
- Resistance training at least 2 times / week, increased muscle and tendon strength
- Stretching exercises, preventing office syndrome and increasing flexibility
3.Rest and mindfulness.
Shapely is not only born when exercising, but also when "recovering" - sleep for 7-9 hours a night (at least 7 hours as a baseline).
- Find a way to meditate each day, such as meditating, walking quietly, or any activity that calms the mind, because when stressed, it will affect all hunger, sleep, and discipline.
In fact, 80% is awesome. Start with something small each day, make it a "small habit" and see more change than you think.
Not medical advice. Please consult your doctor before following.
Reference
- Dietary Guidelines for Americans, 2025-2030 (U.S. HHS & USDA; released Jan 7, 2026)
- Physical Activity Guidelines for Americans, 2nd edition (U.S. Department of Health and Human Services, 2018)
- CDC - Physical Activity Guidelines for Adults (Centers for Disease Control and Preventions)
- WHO - Healthy Diet / Fruit & Vegetables recommendations (World Health Organization)
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