Healthy Eating: The Right Lifestyle & Exercise

Healthy eating – we all know: for a healthy life, our diet plays a crucial role. Those who don’t eat healthily are exposed to various risks. You can often tell if someone has an unhealthy diet by their overweight or poor skin.

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Proper nutrition – what does that mean?

Correct nutrients and metabolism

Exercise & 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. Here’s 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 noticing it straight away. This is actually even more dangerous, as these people see no 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 optimise your diet. However, before making any changes to your diet, 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 a healthy body needs. This diet can be individually tailored to each person. Everyone has a different body, and over time you will learn what works best for your own body. Nevertheless, there are a few basic principles that can help you change your diet positively and get to know your body more consciously. 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 little on the weekend. This not only stimulates your 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, ice cream in the summer, or pasta or pizza at the 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 any 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 when it comes to a natural, healthy diet is: freshness! This refers to fresh fruit, fresh vegetables, fresh meat, fresh fish and fresh eggs. You should bear 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 usually offer the best taste when it comes to vegetables and fruit. When it comes to meat, you should also make a distinction. Try to consume lean meat such as chicken, turkey or beef. If possible, buy it 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 certainly not raise your cholesterol levels. Proteins and vitamins are essential for your body. You obtain them through protein, meat, fish, fruit and vegetables. Important: When shopping, try to avoid putting already processed items in your shopping basket (no ready-made products). Cooking for yourself is the key to success.

Tips: Healthy eating and losing weight

Here you will find more articles on the subject!

What happens to me when my body is hungry?
Losing Weight Individually
Ketogenic Diet
Paleo Diet

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

In allen möglichen Frauenzeitschriften heißt es immer wieder: Verzichte auf Kohlenhydrate, esse kein Mehl und bloß kein Weizen! Das ist falsch. Für eine gesunde und ausgewogene Ernährung (auch zum Abnehmen und besonders beim Sport) solltest du keinesfalls ganz auf Kohlenhydrate verzichten. Kohlenhydrate geben dir die wichtige Energie für den Tag. Auch hier ist die Zauberformel: Genieße in Maßen! Zu einer Mahlzeit (morgens/mittags!) kannst du eine kleine Portion Kohlenhydrate als Beilage, in Form von Nudeln, Kartoffeln, Reis oder Brot, zu dir nehmen. Empfohlen sind schätzungsweise 1 Scheibe/60 g (Reis oder Nudeln im Rohzustand), ca. 2–3 Hände voll. Wichtig: Abends solltest du tatsächlich auf diese Kohlenhydrate verzichten und dafür mehr Eiweiß zu dir nehmen.

Ein weiterer Tipp: Vollkornmehl hält dich länger satt und enthält mehr Ballaststoffe, die deinen Stoffwechsel und deine Verdauung anregen. Mindestens beim Brot solltest du also möglichst Vollkornprodukte oder Produkte mit einem erhöhten Vollkornanteil verzehren. (Vollkorn-Toast gilt in dem Sinne nicht als Vollkornprodukt und hält dich nicht lange satt.) Auch Vollkorn- oder Naturreis oder Vollkornnudeln kannst du in jedem Supermarkt kaufen. Wenn es dir um die Kalorienzufuhr geht, kannst du aber auch ohne schlechtes Gewissen helle Nudeln, hellen Reis oder Kartoffeln verzehren. Zur Unterstützung deines Stoffwechsels kannst du einmal in der Woche einen Kohlenhydrate-freien Tag einlegen und dafür mehr Eiweiß zu dir nehmen.

Benutze gesunde Fette für das Idealgewicht

Fat – a product that chronic dieters have declared their enemy. But that is completely wrong! It all depends on the type of fat. There are saturated and unsaturated fats. Make sure to consume as many unsaturated fatty acids as possible. Moreover, if possible, replace animal fats with plant-based fats. Fats are not only important for the right taste, they mainly supply us with essential nutrients. They are important for the absorption of so-called fat-soluble vitamins (A, D, E, K). Also, we can only think properly if we take in sufficient essential 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, these can be heated without concern.

Cook at home or eat out?

What does cooking at home mean? Simply put: full control! Whether it’s the quality or just the taste. You know exactly what is in your dishes and can check the quality and taste of the food in advance. No hidden sugar (which is often named differently in the ingredient list on the back of the product, 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 customer reviews and ratings 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 meal, all the better, because then you can be sure: the food was freshly prepared.

Lose weight easily: Water march!

Water is the real secret formula for a healthy and slim body! Water prevents you from getting headaches or circulation problems, and also helps to 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 two litres of water a day. If you do sport, obviously more.

Lemonade, 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 for good! (Yes, even though it sounds harsh.) Because with these calorie-rich drinks you consume unnecessary calories, moreover the ingredients are not natural and unhealthy. Save these calories better for a delicious main meal.

Even light drinks are no 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 better say goodbye to this unhealthy drink variant. If you don’t want to completely give up these sweet calorie bombs, then really only in moderation, as an exception on the weekend. Alcohol should you also only indulge in as an exception on the weekend, i.e. no beer at the end of the working day 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 no no-go, but at most one glass a day. (Instead of fruit, not in addition.)

Counting calories? Learn to know and love the pleasure!

Try to enjoy your meal in peace! This means: Take your time with your meal and eat slowly. The more you chew a bite, the faster you can digest the food you’ve eaten. And you will quickly notice the difference in taste: When you let your food “melt on your tongue”, the flavour can fully develop and you truly experience it. An additional way to become a real gourmet. Moreover, 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 later and therefore you eat less overall.

Tip: Food 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 cosy atmosphere) and celebrate the meal together. Shared meals mean shared enjoyment, and that makes you happy.

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Exercise & Sport: important for the well-being factor

Everyday movement and regular exercise are important to keep body and mind fit. Especially in the working day, appropriate movement can provide a good balance. “No time” is no excuse! Simply use your bicycle instead of driving by car, or get off the train two stops before your destination and walk the rest. Avoid lifts, take the stairs instead, or carry your shopping 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, do sport two to three times a week and get out of breath. Half an hour jogging in the park, doing yoga at home according to instructions (for example, 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 term. This will make you look radiant in no time 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 that after a short time you will already feel a sense of achievement! This is essential for your motivation. If you set too high goals too quickly, frustration will soon set in. Your body cannot change overnight and that’s not the aim at all. Your goal is: a healthy lifestyle in the long term! Start small and gradually build up. Your body is your home. You can’t move out of it or exchange it. That’s why treat it with care and look after it, which also boosts your mind.

Tips: Healthy Eating and Losing Weight

Here you will find more articles on this topic!

What happens to me when my body is hungry?
Losing Weight Individually
Ketogenic Diet
Paleo Diet

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