4 ลด 4 เพิ่ม เพื่อหุ่นเป๊ะสุขภาพปัง

Many people may have experienced the problem of “no matter how hard I exercise&#8230; my body never looks good.” This is because, in reality, exercise alone is often not enough for weight loss or building a fit and firm body. We also need to adjust other lifestyle behaviors. Today! Phyathai Nawamin has brought some useful tips about creating a perfect body and boosting health. So, what are the methods? Let’s find out.
<h2>Lifestyle Behaviors to Reduce 
for Better Health and Body Shape</h2>
1. Reduce Sedentary Behavior 
Being too sedentary means the body does not exert enough effort or movement, resulting in a low metabolic rate. Nutrients that are not used up are stored as fat. Ways to reduce sedentary behavior are simple, such as taking the stairs instead of the elevator or doing housework yourself.
2. Reduce Sweet, Fatty, and Salty Foods and Drinks 
These foods contain carbohydrates, fats, and sodium in amounts higher than the body can use. Continuous accumulation can lead to obesity, high blood pressure, and other diseases.
3. Reduce Alcohol Consumption 
Regular and continuous alcohol consumption increases the risk of chronic alcoholism. Alcohol also affects the nervous system and brain, causing health problems such as high blood pressure, increased risk of cardiovascular disease, and liver dysfunction.
4. Reduce Portion Sizes to Appropriate Amounts 
Eating too much leads to fat accumulation and weight gain, which negatively affects health and can easily cause obesity.
<h2>Lifestyle Behaviors to Increase 
for Better Health and Body Shape</h2>
1. Increase Physical Activity 
Sometimes exercise doesn’t require going to the gym. Simply changing daily routines to include more body movement, such as walking instead of riding in a car or sweeping and mopping the house yourself instead of using a vacuum cleaner, can help burn more energy.
2. Increase Sufficient Sleep 
Get an average of 7-8 hours of sleep per night because during sleep the body repairs itself. Increasing appropriate sleep time is one way to maintain good health.
3. Increase Adequate Water Intake 
Drink at least 8 glasses of water a day because water is an essential component of the body. Adequate water intake helps various systems function better, resulting in improved body shape and health.
4. Increase Consumption of Vegetables and Non-Sweet Fruits According to the 2:1:1 Health Code 
This means that in each meal, you should eat 2 parts vegetables and non-sweet fruits, 1 part rice, and 1 part meat. This eating guideline helps the body receive balanced and sufficient nutrients—not too much or too little.
Adjusting lifestyle behaviors in this way is an important approach to strengthening health, reducing disease occurrence, and also helping reduce fat accumulation in various parts of the body, resulting in a better body shape.

To have a good body shape and health, you need to adjust your lifestyle behaviors, such as reducing sedentary time, cutting down on sweet, fatty, and salty foods and drinks, increasing physical activity, getting enough sleep, drinking plenty of water, and increasing the intake of non-sweet vegetables and fruits in each meal.

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