How to keep fit the easy way and how to quit smoking.

Nowadays, with urbanization, economic development and changing lifestyles and diets, excess weight and obesity have become increasingly common in Asia. Today, there are plenty of weights reducing method out there. But how far does it works obviously hard to tell. For some cases it has been found that the period immediately following a diet can be a most frustrating time of trying to keep the lost weight off, in many cases all the weight and sometimes even more is gained back. Sedentary lifestyle, poor eating habits, eating out culture, weekend savor indulge culture had been become part of our lifestyle in the society. Other factors that have contributed to the epidemic of overweight include:

• Highly processed foods
• Lack of exercise
• Stress environment
• Drinking
• The decline in smoking
• The Health Consequences

Overweight encourages high blood pressure, high cholesterol, heart disease, diabetes, and a variety of other diseases.

First step to keep fit are eat eating a variety of foods from the six food groups, and choose a diet low in fat. Drink more water or mineral water. Keep water in a bottle and bring at all times like go to work, school or during exercise. Then, drink water about eight times per day although you not thirsty. Don’t drink alcohol, carbonated water, high caffeine water and polluted water.

Before eat or drink, think carefully about what to eat or drink. Make sure that the food in good condition, healthy and will provide you good nutrition. You will not take food based on your appetite. Most important in your foods are the nutrition, not the taste or color of the foods. Eat a balance meal. Eat more vegetable, fruit and milk. take minimum amount of sugar, snack and sweet.

If your diet or not take a balance meals, please take a vitamin supplements for recovery your diet and keep health your body. Don’t save your money to buy supplements because money cannot buy health. Consume sugar and alcohol in moderation.

Doing exercise and sports at least three times per week. Focus your exercise and maintains. Choose suitable exercise for your own body ability. For better result, do exercise with your family or friends. It becomes easy and more fun. Alternate your workout routines throughout the course of the week to work different muscle groups. If you feel boring when doing exercise, taking up a new form of exercising or using think that keep you motivated like buy a new sports shoe or track suit. You will feel fresher and spirits to doing exercise because have a new sports shoe.

If you have extra money, you can register with health club membership; buy fitness equipment and a personal trainer. When you have fitness equipment at home, you can exercise every time at home as you like. You didn’t need to go out to find fitness equipment.

Nowadays, many people like to compare their body with other people. They was influenced with artist or actress and want to be like their. Don’t compare like that. Please became yourself and be grateful because your body still health.

Create your exercise schedule for motivate and discipline your exercise time. Try to follow the schedule. Lastly, get adequate amounts of your sleep. Your body needs rest after working one day.

Many people try to quit two or three times before they give up smoking for good. Nicotine is a very addictive drug. To quit smoking, pick a date to stop smoking. Before that day, get rid of all cigarettes and lighter everywhere you smoke. Do not allow anyone to smoke in your home.

Get support from your family, friends and coworkers. Studies have shown you will be more likely to quit if you have help. Let the people important to you know the date you will be quitting and ask them for their support. Ask them not to smoke around you or leave cigarettes out.

Find substitutes for smoking and vary your routine. When you get the urge to smoke, do something to take your mind off smoking. Talk to a friends, go for a walk, or go to the movies. Reduce stress with exercise, meditation, hot baths or reading. Try sugar-free gum or candy to help handle your cravings. Drink a lot of water and juices.

Talk to your doctor or nurse about medicines to help you quit. Some people have withdrawal symptoms when they quit smoking. These symptoms can include depression, trouble sleeping and trouble thinking. Most medicines help you quit smoking by giving you small, steady doses of nicotine, the drug in cigarettes that causes addition. Talk to your doctor or nurse to see if one of these medicines may be right for you.

Be prepared for relapse. Most people relapse, or start smoking again, within the first three months after quitting. Don’t get discourage if you relapse. Remember, many people try to quit several times before quitting for good. Think of what helped and didn’t help the last time you tried to quit. Figuring these out before you try to quit again will increase your chances for success.