How to switch to a healthy lifestyle, where to start on the path to health and longevity in 2021

A healthy lifestyle is the basis of both a person’s physical and spiritual health. Many have heard and read about this, because now it is a trend, but not all people fully understand what a healthy lifestyle is.

Most people who start to lead a healthy lifestyle give up within a few weeks, and some within a day. Their desire to become healthier and change their lives quickly fades and disappears through a lack of motivation and the wrong approach.

How often have you promised yourself to start leading a healthy lifestyle starting tomorrow?

You started to adhere to some kind of regime, eat right, play sports, but you were not enough for a long time.

Or have you had a desire to lead a healthy lifestyle for a long time, but you don’t know where to start, you don’t have a complete guide and idea of ​​what a healthy lifestyle ?

When I first decided to lead a healthy lifestyle, I thought it was simple. Then it seemed to me that a healthy lifestyle meant the absence of bad habits, not eating after six and playing sports 1-2 times a week. But that's not all!

A healthy lifestyle is a conscious choice for everyone, as you begin to think and analyze what you eat, what you do, and understand what is harmful to your health.

A healthy body is a product of a sound mind!

Recognize Intrinsic Motivation

As the classic of Russian literature Leo Tolstoy said, “The greatest truths are the simplest.” Sleep 7-8 hours, lead an active lifestyle, do not overeat and do not spend 12 hours a day at work. But in practice, it is difficult to follow the principles of a healthy lifestyle every day.

Even if the advice is written step by step, it is difficult to follow. The person does not fully understand why. This is a lack of intrinsic motivation.

Polina Borisenkova

Internal motivation is many times stronger than external motivation and helps to achieve results. To find it, the psychologist advises performing the “Cartesian coordinates” technique.

Consistently ask yourself questions:

What will I get if I don't? What will I lose if I don't?

What will I get if I do? What will I lose if I do?

There may be several answers to each of them. It will be easier to make a decision when it becomes clear where the most significant arguments - the reasons - lie. In each step, I will clearly show how the coordinates work and what helped form healthy habits.

We look for internal motivation in the answers to all questions. Analyze them together. If any of the points resonates with you most strongly, it will be internal motivation.

How to calculate the calorie content of ready-made dishes

Healthy food menu for every day. During heat treatment, products are fried or evaporated. Cereals, meat and vegetables change volume, but their calorie content remains unchanged. For example, if you want to cook a chicken breast (200 g), after you boil it, its weight will decrease to 150 g, but the calorie content will be the same. After you count the food and prepare the dish, you need to weigh it and count it again.

Form and reinforce habits

The human brain receives and transmits signals every second. A person does not consciously control some of them, and as soon as the brain understands that this is not the first time it has encountered the situation, it forms a habit.

The brain wants to automate and speed up actions to save energy and time. It all depends on the characteristics of a person’s character and the efforts he makes to form habits.

A new habit is formed gradually. There is no need to switch to a healthy lifestyle on all fronts at once. This way you will take on too many responsibilities and the initial mood may quickly burn out due to sudden changes. Make one small change at a time. For example, start drinking a glass of water in the morning. And so on for 21 days. And praise yourself for your success. Then start doing exercises every morning. And so on for 21 days. And again praise yourself.

Polina Borisenkova

Developing good habits is talked about a lot and interestingly during TedTalks.

Google engineer Matt Cutts explains in three minutes how he implemented the “try new things in 30 days” technique.

Entrepreneur Derek Sievers cites Peter Gollwitzer's experiments as an example of why we fail to achieve our goals.

Psychiatrist Judson Brewer explores how to break bad habits.

Menu for weight loss


  • Breakfast : oatmeal on water with raisins and apple, green tea or coffee.
  • Snack : a slice of cheese and a handful of nuts.
  • Lunch : vegetable soup, steamed chicken fillet, salad of cabbage, carrots, herbs and olive oil.
  • Second snack: cottage cheese casserole, fresh juice.
  • Dinner : seafood or lightly salted fish, two-egg omelette, kefir.


  • Breakfast : buckwheat porridge with a piece of butter, a slice of cheese with rye bread and tomato, tea or coffee. Snack: dried fruits, apple.
  • Lunch : bean soup, steamed cutlets, wild rice with olive oil.
  • Second snack: casserole, yogurt.
  • Dinner: salad of daikon radish, carrots, boiled egg and herbs, shrimp.


  • Breakfast : cheesecakes, apple, coffee or tea.
  • Snack : whole grain bread sandwich with cheese, dried fruits, green tea.
  • Lunch : soup with meatballs made from minced chicken and veal, buckwheat with sauerkraut, baked fish.
  • Second snack : yogurt, banana.
  • Dinner : baked turkey with a salad of cucumbers, tomatoes, fresh herbs, flaxseed or olive oil.


  • Breakfast : omelet of 3 eggs (2 whites, 1 yolk), stewed vegetables (broccoli, cauliflower, carrots, onions, green peas), tea.
  • Snack : fruit salad, coffee with a sandwich (rye bread with a slice of bread).
  • Lunch : salmon fish soup, rice with vegetables, fresh seasonal vegetables.
  • Second snack : cottage cheese casserole, dried fruits, green tea.
  • Dinner: baked fish, low-fat yogurt.


  • Breakfast : whole grain oatmeal porridge with grated apple and honey, coffee with a slice of cheese.
  • Snack : cottage cheese casserole, fresh juice.
  • Lunch : borscht, salad of Chinese cabbage, fresh herbs and olive oil, boiled chicken fillet.
  • Second snack : baked apple, green tea.
  • Dinner : Steamed broccoli, Brussels sprouts or cauliflower, steamed fish cake.


  • Breakfast: cottage cheese with fruit and honey, coffee or tea.
  • Snack : apple, sandwich with cheese and tomato.
  • Lunch: bulgur with champignons, seaweed, baked fish.
  • Second snack : baked apple, low-fat homemade yogurt.
  • Dinner: salad of boiled chicken fillet, eggs, cucumbers and herbs.


  • Breakfast : buckwheat porridge with stewed vegetables, coffee with a piece of cheese.
  • Snack : salad of oranges, apples, kiwi.
  • Lunch : mushroom soup, chicken breast with Korean carrots.
  • Second snack : cottage cheese casserole with raisins, green tea.
  • Dinner : grapefruit, fish with steamed vegetables.

We approach a healthy lifestyle system in 6 steps: 1. Sleep 7-8 hours

Every day I fight the urge to sit longer on an article or a book. But there are also new episodes of “VDud” and TV series, meetings with friends who work in the office from 11 to 20.

Melatonin is a sleep hormone that is produced in complete darkness and is needed by the body for healthy functioning. When there is excess light—gadgets are turned on, lights are on the street—the concentration of the hormone drops.

Lack of deep sleep is the second problem of sleep deprivation. According to research, chronic lack of sleep can lead to premature aging and an increase in the concentration of beta-amyloid protein, one of the triggers of Alzheimer's disease.

The Smart Alarm application has 6 options for monitoring sleep phases

I used to sleep from 2 a.m. to 10 a.m. and thought I was keeping an 8-hour schedule, until I found out: if you don’t go to bed from 9 p.m. to 11 p.m. for a long time, the lack of melatonin will develop into depression.

Sleep analysis motivates you to wake up early

What helped me?

  • Smart Alarm app, Sleep Timer or tracker - gadgets track sleep phases and wake you up at the right moment
  • blindfold - I don’t have curtains, too much light from the street lamps interferes with sleep
Do it daily
  • put the phone on silent mode after 20.00 - I move urgent matters to early morning, when productivity is higher
  • make dinner light - 3 hours before bedtime I try to eat a vegetable salad or drink a glass of kefir and eat an apple
  • meditate - lying in bed, I scroll through the events of the day in reverse order: from the present moment until waking up
Do it monthly
  • consult a doctor about taking vitamins: for example, I am a vegetarian, so I need vitamin B12
  • plan your meeting and travel schedule in advance - there is nothing wrong with meeting friends late in the evening, the main thing is not to follow the nocturnal lifestyle regularly

Simple but effective steps

Where to start a healthy lifestyle? You can massage your head yourself with your fingers or a nylon brush. This must be done until a surge of warmth is felt throughout the body. Dry your body using a damp towel. After this, you will feel a surge of energy, freshness and vigor.

After all the steps described above, you can take a shower. It is necessary to alternate cold jets with hot ones: about 15 seconds for cool water and one minute for fairly warm water.

Do exercises in the morning

Walter Michel, the author of the famous “marshmallow” test in the book “Developing Willpower,” advises starting with morning exercises or a run, and not with a full workout.

Exercising and going to the gym are difficult. It’s a pity to waste free time - 1 hour there, 1 hour there, 2 hours there. I found three options for myself - a gym 5 minutes from home, an elliptical trainer and a distance course #Sekta.

To charge you only need a mat, tablet and internet access

I am motivated to exercise every morning by the list of completed tasks in my diary: after sports I feel more energetic. I accomplish more tasks on sports days than when I don't exercise.

I realized that exercise is important in the long term: I want to live longer

What helped me?

  • subscription to a distance course - #Sekta, Crazy drying, Yoga journal video courses. I chose Sect because access to new training remains for life
  • yoga mat, comfortable sportswear
Do it daily
  • breathing exercises or meditation - calms. I do breathing exercises according to Strelnikova (11 exercises in the public domain) or meditation according to the free audio course “Buddha in the City”
  • my favorite routine: if I don’t have time to exercise, I try to do the “Five Tibetan Pearls” - five exercises that stop the aging process
  • Ab plank - increase the time from 15 seconds to the maximum possible
Do it monthly
  • try new types of workouts: never went to yoga - sign up for a class, haven’t thought about going to Zumba - you know what to do
  • follow the rule - 1-2 workouts per week is better than nothing

What terms and conditions should I read?

Where to start a healthy lifestyle? First of all, you should familiarize yourself with the basic conditions that go hand in hand with it. Neither weight loss, if you strive for it, nor just health, nor energy - none of this will be achieved if you do not comply with the following conditions.

  1. Required to get up early. But for this we need to go to bed much earlier than we are used to. The period from 10 pm to 2 am is considered to be the most sound sleep. After that it is only superficial.
  2. Where to start a healthy lifestyle? Movement is necessary. There must be a lot of it.
  3. You need to take into account the rules of nutrition in your daily life:
  • Eat anything that contains a lot of energy (sweet potatoes, bananas, apples, oranges, eggs, almonds, salmon).
  • You need to eat little, at the right time and in the right combination.
  • You need to constantly drink fresh water. You should consume about 3 liters per day.
  • Every day you need to remove toxins from your body.
  • You should do something serious that will benefit you.

To live an active lifestyle

The life of a freelancer makes adjustments to the schedule - if there are no English classes, gym workouts or meetings with friends that day, I can spend it at home.

It's good once or twice a week. Otherwise, there is a risk of going to two extremes - sitting at work 24 hours a day or procrastinating with public posts and videos on YouTube.

I go on creative dates with myself—Julia Cameron talks more about this in her book The Artist’s Way.

The arguments “against” are significantly inferior to the arguments “for”

What helped me?

  • pedometer or download the app to your phone: a report is sent every week
Do it daily
  • arrange creative dates. Companions excluded: only you, your feelings and new impressions. Invite yourself to the cinema, theater, bookstore or walk around the city
  • work in the library or your favorite cafe - for example, ask your manager to allow you to work outside the office for half a day once a week
Do it monthly
  • give up the car for 1-2 a week - go 2-3 stops from the office and walk to work
  • plan your leisure time - don’t spend weekends at home

Action No. 4. Expanding your interests is important

It is necessary to expand your circle of interests and communication. You shouldn’t expect that when you transition to a healthy lifestyle, absolutely all your friends will remain with you. There will also be those who will stop communicating with you completely for lack of more common interests. To get out of this situation, you need to expand your circle of friends. First of all, you need to be truly passionate about something new. Gradually, new acquaintances will begin to come into your life who will completely share your interests. Ultimately, life will be completely transformed, becoming more vibrant and interesting.

Drink 2 liters of water per day

I forget that I need to drink water. But by observing the water regime for at least a week without skipping, I feel how the skin is saturated with moisture, and the body loses 1-2 kilograms.

The only thing that helps me is an alarm clock - I set the timer at equal intervals of 1-1.5 hours. In the office, a bottle of water next to the monitor “works”: you take a five-minute break and drink.

The standard formula for calculating the amount of water consumed is 30 ml per kilogram of weight. Consider weather conditions, air humidity and water loss when playing sports.

Remembering my previous experience with this regime, I realized: the skin looked healthy when I maintained a water balance

What helped me?

  • a special water bottle, possibly with a motivational inscription
  • app for counting the amount of water you drink
Do it daily
  • Set an alarm so you don't forget. 2 liters - 8 glasses of 250 ml, they can be distributed in this way: 5 am, 7 am, 9 am, 11 am, 12 noon, 14 pm, 16 pm, 18 pm. The alarm clock rings - take a break from the current activity and drink water
  • do not wash down your food - drink a glass of clean water 30-40 minutes before meals
Do it monthly
  • listen to the sensations of the body. Some people need less water, some more.

Benefits of a healthy lifestyle

Data from numerous studies show that human health at any age depends more than 50% on lifestyle. Other factors that influence the state of the body, in descending order, include the environment and heredity, the level of health care and human life. Following a healthy lifestyle is the key to good health at any age. Experts highlight many of its benefits, answering the question of how a healthy lifestyle is beneficial:

  • strengthening the immune system and reducing the incidence of viral and infectious diseases;
  • achieving active longevity and maintaining capacity and mobility even in old age;
  • reducing the risk of developing chronic diseases, increasing the duration of the remission period;
  • getting rid of bad mood, depression and stress;
  • active participation in social and family activities;
  • the opportunity to do what you love even in old age;
  • get up every day and feel full of strength and energy;
  • set the right example for relatives and children;
  • have a beautiful body and clear skin without acne and wrinkles;
  • increasing the age of appearance of the first age-related changes in the body;
  • the feeling that everything is possible and achievable.

And this is not the entire list of positive results that are achieved if you follow the rules of a healthy lifestyle. Not a single person who has stayed on such a system for more than 1-2 months has ever regretted the decision they once made and their acquaintance with a healthy lifestyle.

Eat in moderation

The basic principles of nutrition are to buy only as much food as you need for the week. Include whole grain cereals in your diet - oatmeal, buckwheat, brown rice, seeds - sesame, chia, nuts, bran, fish, fruits and vegetables.

I buy snacks - dried fruit bars without added sugar and a large amount of fruits and vegetables. Snacking reduces the likelihood that you will eat more than your body needs at lunch and dinner.

Buy 7-10 bars at once for a week so that they are on hand

Read product labels - Elena Degtyar, Candidate of Biological Sciences, talks about this in detail

There are no questions about the composition of spelled cutlets

I start my day with a unique algae, superfood - spirulina. It is a source of the antioxidant phycocyanin, a natural protein that has anti-inflammatory, antitumor properties and strengthens the immune system.

This is what the packaging and morning drink with spirulina look like

Spirulina is good for vegans and vegetarians - it contains 65% plant protein. By the way, algae reduces appetite.

Spirulina comes in powder and tablet form

As a person who is constantly dissatisfied with his weight, I recommend the book by clinical psychologist Yulia Lapina “Body, Food, Sex and Anxiety.”

The point “eat in moderation” is voluminous. I wrote down unexpected items that I hadn’t thought about before

What helped me?

  • food for the week - everything is strictly according to the list: for me it’s cereals, natural yoghurts, fruits, vegetables, seeds, fish, most often I eat in a cafe
  • Snacks give you a burst of energy between meals
  • application for calculating BZHU: one of the popular ones is FatSecret. You show the barcode of the product and receive nutritional information
Do it daily
  • try superfoods: for example, spirulina and other algae have a beneficial effect on blood sugar levels and reduce the risk of obesity
  • Read labels: “health food” sections are popping up in supermarkets, but not all of them are actually healthy. Pay attention to: production date, expiration date and storage conditions
  • energy value per 100 grams
  • composition: “no” to products with added sugar, fructose, preservatives, trans fats, as well as with a long complex composition
  • try new salad dressings: in a blender - basil + garlic + lemon juice + olive oil; Greek yogurt + honey; olive oil + lemon juice
  • no time to cook - order food using special services
Do it monthly
  • do not cook the same dishes according to the same recipes. Keep your diet varied - the body must receive all macro- and microelements.
  • Practice intermittent fasting in consultation with your doctor (it may not be suitable for everyone).
  • I like two schemes: 16/8: having dinner at 19.00, have breakfast at 11.00 the next day
  • 5/2: two days a week reduce calories to 500-600

Formation of a healthy lifestyle

Forming a healthy lifestyle in adolescents and children is the most important task of family and school. Children should know and understand from an early age what the main components of a healthy lifestyle are, how to implement them correctly so that all useful procedures are a joy and do not bring discomfort. The main ways to create a healthy lifestyle include:

  • regular sports activities in physical education classes and with the whole family;
  • trips to health camps and sanatoriums;
  • promoting a healthy lifestyle among the population through the media, organizing competitions and contests;
  • regular visits to doctors for preventive examinations;
  • helping teenagers and children choose a profession that they will enjoy and generate income;
  • selection of a diet for the whole family, taking into account the tastes and preferences of each member;
  • prevention of diseases from early childhood in the form of vaccinations, hardening;
  • from an early age, training in the rules of personal hygiene and involvement in household duties.

It is important not only to tell the child what is included in the concept of a healthy lifestyle, what areas of health improvement exist, but also to show compliance with the principles of a healthy lifestyle by example. Formation of a healthy lifestyle in preschool children is an important component of education and training. The whole family is involved in this process.

Remember, it is necessary not only to know what the concept of a healthy lifestyle includes, but also to follow the basic principles of this system. Moreover, all actions should be joyful and not bring discomfort. You should not forcefully and quickly introduce all the main components of a healthy lifestyle into your family at once, especially if you have never followed them before. But you can’t hesitate, since every cigarette you smoke, a day without physical activity or teeth not brushed is a serious harm to the health of you and your household. A healthy lifestyle is difficult only at first, but then it brings lightness, good health and mood. And over time, if the whole family follows it, you will notice that you become sick less, feel better and calmer, and were able to achieve goals that previously seemed unattainable.

Useful video on how to start leading a healthy lifestyle

Don't work 12 hours a day

I tried different time management systems. A combined option came up: I keep to-do lists in the app and make daily entries in a paper diary.

On the left is the list of tasks in the Swipe application, on the right are completed ones

Intrinsic motivation has a stronger influence on time management. If you don’t know how to prioritize, you will live in the “busy all the time, but never get anything done” mode.

The ability to delegate and say “no” is another nuance. Outsource some tasks. This also applies to help at home - find a suitable cleaning service and free up 4-5 hours a week.

I realized that working 24/7 will ultimately bring nothing but money

What helped me?

  • paper diary - there will be no temptation to be distracted by social networks while taking notes
  • application for recording to-do lists - I use Swipes: I created lists blog, body, events, friends, home, lessons, mind, work, write
Do it daily
  • choose three main tasks - a person works productively and concentratedly for about 2-3 hours a day, devote this time to priority matters
  • plan time with reserve - you cannot make it to a meeting in 10 minutes if, taking into account traffic jams, the journey will take 40-50
  • record purchases and to-dos in lists, meetings in the calendar. If you remember about oatmeal for breakfast, add it to the “Food” list. We found out that a yoga master class will be held on Sunday at 10 am - mark your calendar
Do it monthly
  • make a plan for the month. Write down the birthdays of loved ones; classes with a psychologist, with a foreign language teacher, in the gym - all tasks with a fixed schedule; travel with already purchased tickets
  • rest - in a relaxed state, the main insights come and intuition awakens. No wonder Bill Gates came up with a week of reflection: he goes to a country house to be alone

Every day menu for the whole family with recipes


  • Breakfast: omelet of 2 whites and 1 yolk, a slice of whole grain bread with cheese, fresh juice or green tea.
  • Snack : fruit (apple, banana, pear), yogurt.
  • Lunch: vegetable soup with a slice of whole grain bread, buckwheat or pearl barley porridge with butter, baked fish with vegetables.
  • Second snack: baked apple, low-fat cottage cheese with honey.
  • Dinner : chicken fillet with bell peppers and onions, a glass of low-fat kefir.


  • Breakfast: oatmeal with dried fruits and grated apple, tea or coffee.
  • Snack: salad of fresh tomatoes and cucumbers with herbs, a slice of cheese.
  • Lunch: borscht, baked potatoes with butter and natural spices, vegetable salad.
  • Second snack : curd mixture with cottage cheese, green tea.
  • Dinner : grilled vegetables, steamed fish cutlets.


  • Breakfast: buckwheat porridge with milk, a sandwich of unleavened bread with cheese, tea or coffee without sugar.
  • Snack : a piece of casserole with apples.
  • Lunch : fish soup, a slice of rye bread, stewed veal with vegetables.
  • Second snack: fruit salad.
  • Dinner : steamed vegetables, chicken cutlet, low-fat homemade yogurt.


  • Breakfast : omelet of 3 whites, 1 yolk and milk, a slice of rye bread with butter.
  • Snack : apple, banana, yogurt.
  • Lunch : rice, steamed fish, salad of cucumbers, tomatoes, herbs, radishes and olive oil.
  • Second snack : cheesecakes, green tea.
  • Dinner : baked potatoes with olive oil, boiled seafood (mussels, shrimp).


  • Breakfast : banana-curd casserole, apple, fresh juice.
  • Snack : slice of cheese, coffee, apple.
  • Lunch : chicken broth, carrots, steamed broccoli or cauliflower, boiled fish, a slice of rye bread.
  • Second snack: thick fruit smoothie with a handful of nuts
  • Dinner : Turkey with fresh seasonal vegetable salad.


  • Breakfast : couscous with honey, nuts and raisins, green tea or coffee.
  • Snack : apple, bread with cheese and tomato.
  • Lunch: buckwheat with stewed mushrooms, carrots and onions, baked hake.
  • Second snack: jelly made from natural juice, cheesecakes.
  • Dinner : vinaigrette, boiled fillet.


  • Breakfast : buckwheat, boiled egg, bread with cheese, coffee.
  • Snack : dried fruits, apple, green tea.
  • Lunch : lentil soup, bulgur, boiled beef, cabbage and carrot salad.
  • Second snack: cheesecakes, banana.
  • Dinner : omelet with tomatoes, seafood.

Disease Prevention

If we are talking about a healthy lifestyle, one should not miss such an important point as physical fitness. It is much easier to prevent a disease than to waste time, effort and money on its treatment in the future. First of all, if possible, protect yourself from external negative factors and give up bad habits. Ventilate the room regularly, even in winter, practice hardening, but do it gradually, starting with rubdowns. Strengthen your immune system. Yoga is an excellent disease prevention tool. This eastern practice supports physical and emotional health, but in this matter you need to pay attention and choose a good trainer who can push you towards self-development and unlock your internal energy resources. A new way of life is a whole philosophy, the goal of which is to make yourself better and achieve personal growth. Start today to see and feel real results tomorrow. Practical recommendations - how to change your life - watch the video.

Let's summarize - the healthy lifestyle formula

Let's summarize, let's derive our formula for a healthy lifestyle. She will help you start a healthy lifestyle according to your own rules.

Good nutrition + physical activity = active, healthy, happy.

The rules of a healthy lifestyle for an adult are to live happily, do what you like, don’t chase fashion.

A 10 km cross-country race is fun - run for health, it tires you out - find an alternative. Don't work off the kilometers, look for pleasure.

I run not because I want to lose weight, but because I love to eat. I take my player for a run, enjoy nature and listen to my favorite music.

A healthy lifestyle is a way to protect yourself from negativity and activate the body’s hidden reserves.

When you start loving yourself, you realize that you are capable of more.

Get enough sleep

Entire industries have been built on selling products to those who lack energy. You can buy vitamins, supplements and energy drinks, special gadgets and inspiring books. Or you can just get enough sleep.

If you regularly sleep six hours or less, it is natural that you will lack energy. Most people need How Much Sleep Do We Really Need? 7–9 hours of night rest. When you start getting enough sleep, many problems related to your health and vigor can be solved. To do this, try to change your morning and evening routine.

Spiritual balance

Make a promise to yourself that you will no longer be upset over trifles. Take life philosophically - if the situation cannot be changed, then there is no need to worry about it. Try to find something positive and good in every event.

It is important! It is much easier to rebuild and build a new life, perceiving everything with a positive attitude and a smile. Psychologists advise to “grow spiritually,” that is, learn not to succumb to a bad mood.

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