How much do you take care of you? 12 strategies to improve life

THEn Italy as in the United Kingdom 23% of citizens claim to intensify the care of themselves and their workouts only to the holiday. But at that point, what should be a daily or at least bi-settimanal routine transforms self-care into an obsession. Or rather, in a useless run -up to the perfect physical form, impossible to reach in a short time. The answer comes from one of the greatest experts in healthy lifestyles, the Professor Giuseppe Fatati, scientific director ofNestlé Observatory and president of Italian Obesity Networkwho created a vademecum with 12 targeted and effective tips For all: «From tailor -made training sessions to balanced diets, to the construction of solid and lasting social relations: the real work is to take care of yourself And, at the same time, the most complex pleasure that exists ».

Take care of yourself, but not only to appear more fit

“Have good care of your body, it is the only place you have to live”: the words of the historic US motivational speaker never trivial Jim Rohn. The latter focuses attention on the word cure, a word that, to date, according to a series of research conducted on the main international newspapers in the sector, more and more often matters one “Remise en forme obsession”. The first confirmations in this regard come from a recent study by Forbes USAaccording to which only in the United States one out of 2 adults belonging to Gen Z hears theneed to train and keep fit to appear in a certain way.

Millennial, Gen X and Baby Boomers: this is how they take care of themselves

The other generations are no less: in fact, the trend also involves 42% of millennials, 35% of the gen X and 23% of baby boomers. The perfect physique obsession in view of the holidays also affects Europe and, in detail, the United Kingdom. According to a recent survey, Puregym UK Fitness Report45% of the British see in thesummer the best time to train And, consequently, take care of your body at best. Concern and anxieties as a “costume test” which though In Italy they are not reflected in concrete actions To better change your lifestyle: just think that, according to the data collected by the Nestlé Observatory, over the last year 2 out of 3 Italians have not entered any training program and even almost 7 out of 10 have never tried a specific diet to feel better from a psychophysical point of view.

Self -care requires a long -term project

«Taking care of your body is a wise decision that must be made every day. In view of the holidays, mostly the summer ones, it is known that the desire to be in shape grows dramatically. Already in the past there was talk of Obsession from a gym In Italy to the so -called “Summer Holidays”, explains Professor Giuseppe Fatati. To get to certain types of results, you certainly need a lot of work and, at the same time, advice from qualified professionals. Only in this way will it be possible to transform this much talked about obsession in a habit and even in a pleasure because taking care of itself is not only a job, but a pampering that we reserve for ourselves through few, and wise, actions on the ground in everyday life. The goal should be to go on a healthy holiday, meaning for health a state of complete physical, psychic and social well -being and not simple absence of illness “.

12 useful tips to take care of yourself

For this reason, Professor Fatati has drawn up 12 useful tips to take care of himself on vacation: “We are human beings, not perfectly rational calculators, conditioned by too many contrasting information, by the complexity of everyday life, by the inertia and the limited willpower. This is why we need a sting, a kind push that addresses us towards the right choice ».

1. No substantial change in our body can take place in a very short time. We forget the diets-lamps or wild fasts: the results are not satisfactory and accentuate the sense of frustration. We do not listen to those who ensure the miracles. The ideal slimming diet does not exist. Food mirages put in crisis the diet/man relationship that is the basis of the Mediterranean diet characterized by conviviality, culinary activities and the use of traditional eco -sustainable local products.
2. Vary your diet and check the portions Of what you eat: it is the quantity of foods that fattens. It is not true that groups of food must be eliminated to lose weight.
3. Respect the pleasure of the food act. At the table forgets the cell phone! Smartphone addiction can lead to social isolation, anxiety and sleep disorders.
4. Drink every day in abundance and consumes more whole grains and legumes.
5. Consume more vegetables and fresh fruit taking care not to overdo it with the addition of oil and salt. A good seasonal product is tasty in itself and does not need many additions.
6. You prefer the fatty fatty fats And among these above all extra virgin olive oil. Limits the use of alternative condiments containing salt (ketchup, mustard).
7. The consumption of foods and sweet drinks moderates.
8. Be careful of alcoholic beverages: It is not true that quenching but on the contrary they favor the dehydration.
9. Accustomed to moving more every day, you walk, climb and go down the stairs and make small housework. An active lifestyle is essential but it means having active behaviors during the day and not only to enroll in more or less pleasant courses. The excuse that you don’t have time to go to the gym does not hold up!
10. Stress is the worst enemy: We use the holidays to resume forgotten social relationships, look around and slow down. The excuse that we do not have time does not hold; It is that we use it badly. Time is an essential resource of our life let’s use it at best. On average, we spend 2 hours and 23 minutes a day on social media: is it a necessary expense?
11. Let’s try to read a paper book Browsing the pages, feeling the scent of paper and appreciating the book object as a whole. It is an experience that favors and the possibility of creating a personal connection with the text. And it promotes our rationality.
12. Whatever you decided to do the right time.celebrate every minimum progress and not seek impossible results. The goal is not only the costume test, but feel good.