Steps to embracing healthy eating.

It's already been 4 months after making new year's resolutions. I'm sure many of your "healthy me 2019" gonna get tossed out the bin as usual. The problem, in most cases, is that these lofty aspirations are too lofty to begin with. “When you make a 180-degree lifestyle change from what you’ve been doing, it can be a lot harder.

You want whatever changes you’re making to be accessible, and things you can easily integrate as part of your regular routine.” Thus, to maximize your odds of being the one of five whose fledgling resolutions become lifelong habits, we asked a few experts to issue their top diet-related commandments for a fitter, healthier, happier existence in 2019.

1. Trusting your gut
Not the gut responsible for making impulse-driven decisions. (Whether you buy those last-minute concert tickets has nothing to do with what you eat.) Instead, we’re talking about your actual gut, which is home to your “microbiome”—the trillions of microorganisms that live inside of you. Your microbiome influences everything from your cardiovascular health to, yes, your bathroom tendencies.

It's important to take care of your gut as there has been a lot of gut related disorders in Malaysia. Thus things like prebiotics and probiotics can be used to prevent any sort of chronic or recurring constipation, gas, diarrhea. Luckily, probiotics are found in easy-to-incorporate foods like yogurt, kefir, sauerkraut, and apple cider vinegar, for starters. If those really aren’t your jam, find a high-quality supplement to take on the side. 2. Emptying your pantry
We all have late-night vices, some of which come in brightly-covered bags and leave a fine, delicious dust. (Here’s lookin’ at you, Flamin’ Hot Cheetos). Before you open another bag, though, read the nutrition label and get a better idea of what’s in those packaged goods. Although these heavily-processed foods can be convenient, they often include large amounts of sugar, fat, and sodium.

Fortunately, the healthy eating fix needn’t be as traumatic as you think. “Rather than changing everything, choose one or two heavily-processed items and swap them out for a more minimally-processed option.

3. Hydrating yourself
Water is involved in so many of the body’s processes, all from keeping the joints flexible to clearing away toxins. When you’re dehydrated, things don’t work as well. Your energy levels go down. Exercise feels harder, rate of perceived exertion skyrockets, and your sweat and heart rate are negatively impacted.

The optimal amount for each person varies based on things like gender, age, activity level, and even geographic location, basically best take at least 7 glasses a day. Remember, this can include intake from healthy foods that are high in water, like strawberries, iceberg lettuce, celery, pineapple, and cantaloupe.

4. Add one more serving of non-starchy vegetables to lunch and dinner
“Eat more greens” is a good intention but a bad goal, because it provides no path for attaining it. Focusing on concrete, manageable metrics like this one will help. “Think about adding one more servings of non-starchy vegetables at both lunch and dinner,” she says. “The plate can now have leafy greens as well as broccoli, along with an animal protein. This additional serving will provide an infusion of fiber, antioxidants, and phytonutrients.”

5. Prep your own meals
Why? Because research indicates that people who do it more often consume fewer calories than those who do not. And since we all have those days when a date looms large, a work function beckons, a friend is in town, or there just isn’t any time.

When you prepare meals yourself, you can make more intentional choices around what you’re eating.” To put it differently: In your own kitchen, if your plate includes a double portion of fries and excludes leafy greens, you’ll have no one to blame but yourself.