{"id":23824,"date":"2023-09-09T08:00:00","date_gmt":"2023-09-09T05:00:00","guid":{"rendered":"https:\/\/dietsabc.com\/?p=23824"},"modified":"2024-01-27T16:40:10","modified_gmt":"2024-01-27T14:40:10","slug":"the-secret-to-health-and-fitness-success","status":"publish","type":"post","link":"https:\/\/dietsabc.com\/en\/sport\/the-secret-to-health-and-fitness-success\/","title":{"rendered":"The secret to health and fitness success"},"content":{"rendered":"<div data-elementor-type=\"wp-post\" data-elementor-id=\"23824\" class=\"elementor elementor-23824\" data-elementor-post-type=\"post\">\n\t\t\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-56d4d6f7 elementor-section-full_width elementor-section-height-min-height elementor-section-items-stretch elementor-section-content-middle elementor-reverse-mobile elementor-reverse-tablet elementor-section-height-default\" data-id=\"56d4d6f7\" data-element_type=\"section\" data-e-type=\"section\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t\t\t\t\t\t<div class=\"elementor-background-overlay\"><\/div>\n\t\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-no\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-top-column elementor-element elementor-element-2da7fe6f\" data-id=\"2da7fe6f\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-62d6ec1a animated-fast elementor-invisible elementor-widget elementor-widget-heading\" data-id=\"62d6ec1a\" data-element_type=\"widget\" data-e-type=\"widget\" data-settings=\"{&quot;_animation&quot;:&quot;fadeIn&quot;}\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h1 class=\"elementor-heading-title elementor-size-default\">The secret to health and fitness success<\/h1>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-4433a1bd elementor-invisible elementor-widget elementor-widget-post-info\" data-id=\"4433a1bd\" data-element_type=\"widget\" data-e-type=\"widget\" data-settings=\"{&quot;_animation&quot;:&quot;fadeIn&quot;}\" data-widget_type=\"post-info.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<ul class=\"elementor-inline-items elementor-icon-list-items elementor-post-info\">\n\t\t\t\t\t\t\t\t<li class=\"elementor-icon-list-item elementor-repeater-item-9ab8179 elementor-inline-item\" itemprop=\"datePublished\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-text elementor-post-info__item elementor-post-info__item--type-date\">\n\t\t\t\t\t\t\t\t\t\t<time>September 9, 2023<\/time>\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t<\/li>\n\t\t\t\t<\/ul>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-5d190ec2 elementor-widget elementor-widget-theme-post-excerpt\" data-id=\"5d190ec2\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"theme-post-excerpt.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\tWhy do some people succeed in getting fit and staying in good shape in the long term? What do they know or do differently? What do they do that other people don't seem to know?\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-top-column elementor-element elementor-element-3d97011a\" data-id=\"3d97011a\" data-element_type=\"column\" data-e-type=\"column\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-2e0355f0 elementor-widget elementor-widget-spacer\" data-id=\"2e0355f0\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"spacer.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-spacer\">\n\t\t\t<div class=\"elementor-spacer-inner\"><\/div>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-70cac611 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"70cac611\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-3a23c694\" data-id=\"3a23c694\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-2e42577d elementor-widget elementor-widget-text-editor\" data-id=\"2e42577d\" data-element_type=\"widget\" data-e-type=\"widget\" data-no-translation=\"\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<style>.elementor-element-2e42577d{display:none !important}<\/style>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-36cd9777 elementor-widget elementor-widget-text-editor\" data-id=\"36cd9777\" data-element_type=\"widget\" data-e-type=\"widget\" data-no-translation=\"\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<style>.elementor-element-36cd9777{display:none !important}<\/style>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-1f26e21f elementor-widget elementor-widget-text-editor\" data-id=\"1f26e21f\" data-element_type=\"widget\" data-e-type=\"widget\" data-no-translation=\"\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>If you are looking for a quick and easy solution to improve your health and get the body of your dreams &#8211; this article will disappoint you.<\/p><p>If you want practical information that may help you achieve your health and fitness goals &#8211; keep reading.<\/p><pre>\u00a0<\/pre><h2>What is the secret to health and fitness success?<\/h2><p>Some people think that coaches and athletes have some secrets to fitness success that they keep carefully (because how else to explain why they succeed, but I don&#8217;t).<\/p><p>And.<\/p><p>There is no lack of &#8220;experts&#8221; who will gladly reveal them to you &#8211; for a small and fair fee \ud83d\ude0a.<\/p><p>Unfortunately, most of them are platitudes or meaningless nonsense whose sole purpose is to sell expensive <a href=\"https:\/\/dietsabc.com\/en\/healthy-diet\/nutritional-supplements\/\">dietary supplements<\/a>, diet or slimming pills, teas, etc.<\/p><p>Various <a href=\"https:\/\/dietsabc.com\/en\/diets\/5-popular-but-surprisingly-unhealthy-diets\/\">Fad diets<\/a>, hard to understand and conflicting information about healthy eating &#8211; all this makes the world of fitness and healthy lifestyle very confusing.<\/p><p>So.<\/p><p>What&#8217;s the secret of health and a beautiful and fit body?<\/p><p>I can reveal mine to you:<\/p><ol><li>Intense physical activity at least 3 times a week. For me, it&#8217;s mostly strength and cardio training.<\/li><li>I cook at home as much as possible &#8211; lots of nutritious meals with plenty of protein, vegetables, fruit, whole grains, eggs, nuts, beans, fish, etc. Generally, I only eat food cooked by others when I&#8217;m visiting, on holiday (if I can&#8217;t cook there) or if my loved one invites me to a good restaurant for a meal.<\/li><li>I keep track of my calorie intake &#8211; <a href=\"https:\/\/dietsabc.com\/en\/weight-loss\/what-is-metabolism-and-how-does-it-work\/\">I try to take in exactly as much energy as my body needs<\/a> &#8211; no more and no less.<\/li><li>I have been following the first 3 points for more than a decade. These activities have become my lifestyle, and I no longer have to force\/motivate myself &#8211; I enjoy both the sport and the cooking.<\/li><\/ol><pre>\u00a0<\/pre><p>However, it is much easier to say than to do.<\/p><p>Firstly, of course, because of the <a href=\"https:\/\/dietsabc.com\/en\/miscellaneous\/how-to-find-time-for-cooking-and-exercise\/\">lack of time<\/a>. At least, it seems so to many of us.<\/p><p>And.<\/p><p>We usually have too much information we need to sort out first, and we tend to do too many tasks at once.<\/p><p>Today, I want to share a principle that can increase your chances of success and help you transform both your appearance and well-being. A Principle that can help you move from &#8220;maybe I can do it&#8221; to &#8220;<strong>I definitely can do it<\/strong>&#8220;.<\/p><pre>\u00a0<\/pre><p>The principle is simple &#8211; <span style=\"color: #993300;\"><strong>Less is More<\/strong><\/span>, or habit-based lifestyle changes. In other words, focusing on smaller but permanent changes helps you achieve more.<\/p><p>This concept is not new. It is based on the separation of the essential from the non-essential and the elimination of the non-essential. How to align your life with your goals and change your habits to purposefully move yourself where you want to be &#8211; how to live a more active, healthy, productive and fulfilling life.<\/p><p>In today&#8217;s world full of &#8220;technology&#8221;, &#8220;innovation&#8221;, &#8220;cutting-edge solutions&#8221; and &#8220;gadgets&#8221;, it is usually our habits that win.<\/p><p>When we come home, we always put our keys in the same place; when we change our place of work or residence, we sometimes find that we automatically go to the old one instead of the new one&#8230;<\/p><p>In other words, to make sustainable change, we need to create new habits.<\/p><pre>\u00a0<\/pre><h2>Creating new habits<\/h2><p>The only way to create permanent habits is to focus on just one habit at a time so that you can focus all your energy on creating that one habit:<\/p><ul><li>Choose no more than one habit per month &#8211; any habit that you think will have the highest impact on your life (bring you closer to your goal).<\/li><li>Write a plan &#8211; what your goal will be, when and what you will do, and what will trigger your action.<\/li><li>Make your goal public &#8211; tell that you are trying to create a new habit to as many people as possible &#8211; relatives, friends, on your social network account, etc.<\/li><li>Report your progress daily &#8211; tell people whether or not you managed to do what you set out to do today.<\/li><\/ul><pre>\u00a0<\/pre><p>In fact, you are writing a public diary on one specific topic &#8211; how I am building a new habit. It may not be easy, but if you take courage and make your goal and progress public &#8211; the chances of achieving your goal will increase significantly.<\/p><pre>\u00a0<\/pre><p>There are also some rules that need to be followed to make this challenge successful:<\/p><ul><li>Try to build only one habit at a time &#8211; trying to build several habits at the same time will make success much less likely. Trust me &#8211; experience shows that if you build several habits at the same time, you are more likely to fail, but if you build just one habit and follow the rules below, 50-80% of people succeed.<\/li><li>Choose an easy goal &#8211; at least at the beginning. Later, once you have a good grasp of habit change, you can choose something harder. Start with something you are confident you will be able to do every day. Or something even easier &#8211; for example, if you think you can exercise 60 minutes a day, choose 30 or 20 minutes.<\/li><li>Choose something measurable &#8211; you need to be able to tell whether you have succeeded or failed today. If you choose exercise, determine how long you will exercise (minutes) or something similar such as the number of exercises and\/or repetitions.<\/li><li>Be consistent. If possible, do it at the same time every day &#8211; it is more likely to become a habit.<\/li><li>Report your successes or failures every day &#8211; the less often you report, the more likely you are to fail.<\/li><li>Keep a positive attitude! Failures will almost certainly happen, but just You don&#8217;t need to be ashamed.<\/li><\/ul><pre>\u00a0<\/pre><h2>Only one habit at a time<\/h2><p>In this blog, I share my experience and knowledge about everything you need to know about nutrition and fitness to improve your health and <a href=\"https:\/\/dietsabc.com\/en\/weight-loss\/how-to-create-an-ideal-body\/\">create the body of your dreams<\/a> &#8211; the best version of yourself.<\/p><p>However, there is one small problem &#8211; if you try to apply ALL the information in my blog at once &#8211; your chances of success will decrease rapidly.<\/p><p>What to do?<\/p><p>Exactly what I wrote about above &#8211; try to achieve only one thing at a time, to form only one habit. For example, you could start with:<\/p><ul><li>Eat breakfast every day.<\/li><li>Increase your fruit and vegetable intake to 5 portions a day.<\/li><li>Eat lean protein at every meal.<\/li><li>Use vegetables or fruits for snacks.<\/li><li>Choose <a href=\"https:\/\/dietsabc.com\/en\/food\/the-best-sources-of-carbohydrates\/\">complex carbohydrates<\/a> at every meal.<\/li><\/ul><pre>\u00a0<\/pre><p>There are probably dozens of simple habits you can implement immediately.<\/p><p>However.<\/p><p>To increase your chance of success, implement ONLY ONE habit at a time.<\/p><pre>\u00a0<\/pre><p>Research shows that if we try to introduce\/change one thing in our lives, we are more than 80 per cent likely to keep that habit for a year or more.<\/p><p>But.<\/p><p>If we try to adopt two habits at the same time &#8211; our chances of success are less than 35 per cent. If we try to implement three or more new habits &#8211; the success rate drops to less than 5 per cent.<\/p><p>In other words, when people try to make a significant change in their lifestyle in a short period of time, they usually fail.<\/p><p>The problem is that most people have no patience and want to be in shape &#8211; yesterday\ud83d\ude0a.<\/p><pre>\u00a0<\/pre><h2>Select the most important<\/h2><p>Evaluate your goals and determine what you want to achieve in the next year, three or five years &#8211; how you want to feel, how you want to look&#8230;<\/p><p>To determine which habits to get rid of, create or change, ask yourself which ones will have the most impact and which of them will help you the most in achieving your goal.<\/p><p>And.<\/p><p>Plan your days so that each day you do something that contributes to those goals.<\/p><pre>\u00a0<\/pre><p>The most common excuses I hear are &#8220;I don&#8217;t have time&#8221; and &#8220;I&#8217;m too tired during the day&#8221;.<\/p><p>So<\/p><p>Review all aspects of your life.<\/p><ul><li>Which areas of your life are overloaded?<\/li><li>What would you like to simplify? Maybe you want to limit the amount of information you receive, maybe responsibilities, or something else? For example, if you receive too many emails &#8211; check your email only twice a day and reply to 5 emails each time. This way you will work more efficiently and only reply to important emails.<\/li><\/ul><pre>\u00a0<\/pre><p>Focus is the most important factor in determining whether you will achieve your goal of creating a new habit. Focusing on the here and now can also help you a lot &#8211; help you reduce stress and enjoy life to the full.<\/p><p>Focus on the positive.<\/p><p>And.<\/p><p>Learn to say &#8220;No&#8221;.<\/p><pre>\u00a0<\/pre><h2>Key takeaways<\/h2><p>Our health and fitness is a lifelong journey &#8211; it never ends. Once you&#8217;ve reached your goal, you still need to maintain it, so it&#8217;s crucial to understand what lifestyle changes can best help you along the way.<\/p><pre>\u00a0<\/pre><p>The effectiveness of this principle (getting rid of, adopting or changing just one habit at a time) is proven by research and my years of experience.<\/p><p>Choose which habits can help you progress towards your goal the fastest and implement them &#8211; patiently, one at a time. This is the best starting step to improve your eating habits, how you look, and your life in general.<\/p><pre>\u00a0<\/pre><p>Cook more yourself, eat a balanced diet, exercise and &#8211; enjoy life!<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-40b8daa9 elementor-widget elementor-widget-toggle\" data-id=\"40b8daa9\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"toggle.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-toggle\">\n\t\t\t\t\t\t\t<div class=\"elementor-toggle-item\">\n\t\t\t\t\t<div id=\"elementor-tab-title-1081\" class=\"elementor-tab-title\" data-tab=\"1\" role=\"button\" aria-controls=\"elementor-tab-content-1081\" aria-expanded=\"false\">\n\t\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-toggle-icon elementor-toggle-icon-left\" aria-hidden=\"true\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-toggle-icon-closed\"><svg class=\"e-font-icon-svg e-fas-caret-right\" viewbox=\"0 0 192 512\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><path d=\"M0 384.662V127.338c0-17.818 21.543-26.741 34.142-14.142l128.662 128.662c7.81 7.81 7.81 20.474 0 28.284L34.142 398.804C21.543 411.404 0 402.48 0 384.662z\"><\/path><\/svg><\/span>\n\t\t\t\t\t\t\t\t<span class=\"elementor-toggle-icon-opened\"><svg class=\"elementor-toggle-icon-opened e-font-icon-svg e-fas-caret-up\" viewbox=\"0 0 320 512\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><path d=\"M288.662 352H31.338c-17.818 0-26.741-21.543-14.142-34.142l128.662-128.662c7.81-7.81 20.474-7.81 28.284 0l128.662 128.662c12.6 12.599 3.676 34.142-14.142 34.142z\"><\/path><\/svg><\/span>\n\t\t\t\t\t\t\t\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t\t\t\t<a class=\"elementor-toggle-title\" tabindex=\"0\">Sources<\/a>\n\t\t\t\t\t<\/div>\n\n\t\t\t\t\t<div id=\"elementor-tab-content-1081\" class=\"elementor-tab-content elementor-clearfix\" data-tab=\"1\" role=\"region\" aria-labelledby=\"elementor-tab-title-1081\"><p><a href=\"http:\/\/centrespringmd.com\/docs\/How%20Habits%20are%20Formed.pdf\" target=\"_blank\" rel=\"noopener\">How are habits formed: Modelling habit formation in the real world<\/a><\/p><p><a href=\"http:\/\/sspiller.bol.ucla.edu\/articles\/daltonspiller2012.pdf\" target=\"_blank\" rel=\"noopener\">Too Much of a Good Thing: The Benefits of Implementation Intentions Depend on the Number of Goals<\/a><\/p><p><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6176065\/\" target=\"_blank\" rel=\"noopener\">How Focusing on Superordinate Goals Motivates Broad, Long-Term Goal Pursuit: A Theoretical Perspective<\/a><\/p><\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<section class=\"elementor-section elementor-inner-section elementor-element elementor-element-89754af elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"89754af\" 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class=\"elementor-screen-only\">Prev<\/span><\/span><span class=\"elementor-post-navigation__link__prev\"><span class=\"post-navigation__prev--label\">Previous<\/span><span class=\"post-navigation__prev--title\">When veggies are not healthy?<\/span><\/span><\/a>\t\t\t<\/div>\n\t\t\t\t\t\t<div class=\"elementor-post-navigation__next elementor-post-navigation__link\">\n\t\t\t\t<a href=\"https:\/\/dietsabc.com\/en\/sport\/a-comprehensive-guide-to-core-training\/\" rel=\"next\"><span class=\"elementor-post-navigation__link__next\"><span class=\"post-navigation__next--label\">Next<\/span><span class=\"post-navigation__next--title\">A comprehensive guide to core training<\/span><\/span><span class=\"post-navigation__arrow-wrapper post-navigation__arrow-next\"><svg aria-hidden=\"true\" class=\"e-font-icon-svg e-fas-chevron-right\" viewbox=\"0 0 320 512\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><path d=\"M285.476 272.971L91.132 467.314c-9.373 9.373-24.569 9.373-33.941 0l-22.667-22.667c-9.357-9.357-9.375-24.522-.04-33.901L188.505 256 34.484 101.255c-9.335-9.379-9.317-24.544.04-33.901l22.667-22.667c9.373-9.373 24.569-9.373 33.941 0L285.475 239.03c9.373 9.372 9.373 24.568.001 33.941z\"><\/path><\/svg><span class=\"elementor-screen-only\">Next<\/span><\/span><\/a>\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-18744d44 elementor-widget elementor-widget-heading\" data-id=\"18744d44\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">I recommend reading these articles as well<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-16ff80db elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"16ff80db\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-59fd019d\" data-id=\"59fd019d\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-1009a679 elementor-grid-4 elementor-grid-tablet-2 elementor-grid-mobile-1 elementor-posts--thumbnail-top elementor-widget elementor-widget-posts\" data-id=\"1009a679\" data-element_type=\"widget\" data-e-type=\"widget\" data-settings=\"{&quot;classic_columns&quot;:&quot;4&quot;,&quot;classic_columns_tablet&quot;:&quot;2&quot;,&quot;classic_columns_mobile&quot;:&quot;1&quot;,&quot;classic_row_gap&quot;:{&quot;unit&quot;:&quot;px&quot;,&quot;size&quot;:35,&quot;sizes&quot;:[]},&quot;classic_row_gap_tablet&quot;:{&quot;unit&quot;:&quot;px&quot;,&quot;size&quot;:&quot;&quot;,&quot;sizes&quot;:[]},&quot;classic_row_gap_mobile&quot;:{&quot;unit&quot;:&quot;px&quot;,&quot;size&quot;:&quot;&quot;,&quot;sizes&quot;:[]}}\" data-widget_type=\"posts.classic\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-posts-container elementor-posts elementor-posts--skin-classic elementor-grid\" role=\"list\">\n\t\t\t\t<article class=\"elementor-post elementor-grid-item post-24861 post type-post status-publish format-standard has-post-thumbnail hentry category-veseligs-uzturs category-svara-samazinasana tag-brokastis tag-dietas tag-svara-samazinasana tag-veseligs-uzturs\" role=\"listitem\">\n\t\t\t\t<a class=\"elementor-post__thumbnail__link\" href=\"https:\/\/dietsabc.com\/en\/healthy-nutrition\/breakfast-to-eat-or-not-to-eat\/\" tabindex=\"-1\">\n\t\t\t<div class=\"elementor-post__thumbnail\"><img decoding=\"async\" width=\"256\" height=\"300\" src=\"https:\/\/dietsabc.com\/wp-content\/uploads\/2023\/10\/Brokastis-est-vai-neest-256x300.jpg\" class=\"attachment-medium size-medium wp-image-24862\" alt=\"Breakfast to eat or not to eat\" title=\"\" srcset=\"https:\/\/dietsabc.com\/wp-content\/uploads\/2023\/10\/Brokastis-est-vai-neest-256x300.jpg 256w, https:\/\/dietsabc.com\/wp-content\/uploads\/2023\/10\/Brokastis-est-vai-neest-10x12.jpg 10w, https:\/\/dietsabc.com\/wp-content\/uploads\/2023\/10\/Brokastis-est-vai-neest.jpg 500w\" sizes=\"(max-width: 256px) 100vw, 256px\" \/><\/div>\n\t\t<\/a>\n\t\t\t\t<div class=\"elementor-post__text\">\n\t\t\t\t<h3 class=\"elementor-post__title\">\n\t\t\t<a href=\"https:\/\/dietsabc.com\/en\/healthy-nutrition\/breakfast-to-eat-or-not-to-eat\/\">\n\t\t\t\tBreakfast - to eat or not to eat?\t\t\t<\/a>\n\t\t<\/h3>\n\t\t\t\t<div class=\"elementor-post__excerpt\">\n\t\t\t<p>Is eating breakfast healthy? Does eating breakfast help to lose weight? 8 reasons why you should eat breakfast.<\/p>\n\t\t<\/div>\n\t\t\n\t\t<a class=\"elementor-post__read-more\" href=\"https:\/\/dietsabc.com\/en\/healthy-nutrition\/breakfast-to-eat-or-not-to-eat\/\" aria-label=\"Read more about Brokastis &#8211; \u0113st vai ne\u0113st?\" tabindex=\"-1\" target=\"_blank\">\n\t\t\tRead the full article \u00bb\t\t<\/a>\n\n\t\t\t\t<\/div>\n\t\t\t\t<\/article>\n\t\t\t\t<article class=\"elementor-post elementor-grid-item post-6096 post type-post status-publish format-standard has-post-thumbnail hentry category-dietas category-partikas-produkti\" role=\"listitem\">\n\t\t\t\t<a class=\"elementor-post__thumbnail__link\" href=\"https:\/\/dietsabc.com\/en\/diets\/best-protein-sources\/\" tabindex=\"-1\">\n\t\t\t<div class=\"elementor-post__thumbnail\"><img decoding=\"async\" width=\"238\" height=\"300\" src=\"https:\/\/dietsabc.com\/wp-content\/uploads\/2021\/03\/Proteins-steiks-238x300.jpg\" class=\"attachment-medium size-medium wp-image-6097\" alt=\"The best sources of protein\" title=\"\" srcset=\"https:\/\/dietsabc.com\/wp-content\/uploads\/2021\/03\/Proteins-steiks-238x300.jpg 238w, https:\/\/dietsabc.com\/wp-content\/uploads\/2021\/03\/Proteins-steiks.jpg 768w\" sizes=\"(max-width: 238px) 100vw, 238px\" \/><\/div>\n\t\t<\/a>\n\t\t\t\t<div class=\"elementor-post__text\">\n\t\t\t\t<h3 class=\"elementor-post__title\">\n\t\t\t<a href=\"https:\/\/dietsabc.com\/en\/diets\/best-protein-sources\/\">\n\t\t\t\tThe best sources of protein\t\t\t<\/a>\n\t\t<\/h3>\n\t\t\t\t<div class=\"elementor-post__excerpt\">\n\t\t\t<p>Why do we need protein and with what products is it best to absorb it?<\/p>\n\t\t<\/div>\n\t\t\n\t\t<a class=\"elementor-post__read-more\" href=\"https:\/\/dietsabc.com\/en\/diets\/best-protein-sources\/\" aria-label=\"Read more about Lab\u0101kie olbaltumvielu avoti\" tabindex=\"-1\" target=\"_blank\">\n\t\t\tRead the full article \u00bb\t\t<\/a>\n\n\t\t\t\t<\/div>\n\t\t\t\t<\/article>\n\t\t\t\t<article class=\"elementor-post elementor-grid-item post-24930 post type-post status-publish format-standard has-post-thumbnail hentry category-veseligs-uzturs category-dazadi tag-matu-veseliba tag-veseligs-uzturs\" role=\"listitem\">\n\t\t\t\t<a class=\"elementor-post__thumbnail__link\" href=\"https:\/\/dietsabc.com\/en\/healthy-nutrition\/how-does-diet-affect-hair-health-diets-menus-recipes-diets-abc\/\" tabindex=\"-1\">\n\t\t\t<div class=\"elementor-post__thumbnail\"><img loading=\"lazy\" decoding=\"async\" width=\"256\" height=\"300\" src=\"https:\/\/dietsabc.com\/wp-content\/uploads\/2023\/10\/Ka-uzturs-ietekme-matu-veselibu-256x300.jpg\" class=\"attachment-medium size-medium wp-image-24931\" alt=\"How does diet affect hair health\" title=\"\" srcset=\"https:\/\/dietsabc.com\/wp-content\/uploads\/2023\/10\/Ka-uzturs-ietekme-matu-veselibu-256x300.jpg 256w, https:\/\/dietsabc.com\/wp-content\/uploads\/2023\/10\/Ka-uzturs-ietekme-matu-veselibu-10x12.jpg 10w, https:\/\/dietsabc.com\/wp-content\/uploads\/2023\/10\/Ka-uzturs-ietekme-matu-veselibu.jpg 500w\" sizes=\"(max-width: 256px) 100vw, 256px\" \/><\/div>\n\t\t<\/a>\n\t\t\t\t<div class=\"elementor-post__text\">\n\t\t\t\t<h3 class=\"elementor-post__title\">\n\t\t\t<a href=\"https:\/\/dietsabc.com\/en\/healthy-nutrition\/how-does-diet-affect-hair-health-diets-menus-recipes-diets-abc\/\">\n\t\t\t\tHow does diet affect hair health?\t\t\t<\/a>\n\t\t<\/h3>\n\t\t\t\t<div class=\"elementor-post__excerpt\">\n\t\t\t<p>Why do some people have thick and beautiful hair even as they age, while others have dry, thin and brittle hair? Why does hair fall out? What can we do to improve hair health? <\/p>\n\t\t<\/div>\n\t\t\n\t\t<a class=\"elementor-post__read-more\" href=\"https:\/\/dietsabc.com\/en\/healthy-nutrition\/how-does-diet-affect-hair-health-diets-menus-recipes-diets-abc\/\" aria-label=\"Read more about K\u0101 uzturs ietekm\u0113 matu vesel\u012bbu?\" tabindex=\"-1\" target=\"_blank\">\n\t\t\tRead the full article \u00bb\t\t<\/a>\n\n\t\t\t\t<\/div>\n\t\t\t\t<\/article>\n\t\t\t\t<article class=\"elementor-post elementor-grid-item post-18072 post type-post status-publish format-standard has-post-thumbnail hentry category-dietas category-sports category-svara-samazinasana tag-kermena-parkompozicija tag-svara-samazinasana\" role=\"listitem\">\n\t\t\t\t<a class=\"elementor-post__thumbnail__link\" href=\"https:\/\/dietsabc.com\/en\/diets\/body-recomposition\/\" tabindex=\"-1\">\n\t\t\t<div class=\"elementor-post__thumbnail\"><img loading=\"lazy\" decoding=\"async\" width=\"256\" height=\"300\" src=\"https:\/\/dietsabc.com\/wp-content\/uploads\/2022\/09\/Kermena-parkompozicija-256x300.jpg\" class=\"attachment-medium size-medium wp-image-18073\" alt=\"Body recomposition\" title=\"\" srcset=\"https:\/\/dietsabc.com\/wp-content\/uploads\/2022\/09\/Kermena-parkompozicija-256x300.jpg 256w, https:\/\/dietsabc.com\/wp-content\/uploads\/2022\/09\/Kermena-parkompozicija-10x12.jpg 10w, https:\/\/dietsabc.com\/wp-content\/uploads\/2022\/09\/Kermena-parkompozicija.jpg 500w\" sizes=\"(max-width: 256px) 100vw, 256px\" \/><\/div>\n\t\t<\/a>\n\t\t\t\t<div class=\"elementor-post__text\">\n\t\t\t\t<h3 class=\"elementor-post__title\">\n\t\t\t<a href=\"https:\/\/dietsabc.com\/en\/diets\/body-recomposition\/\">\n\t\t\t\tBody recomposition and how to evaluate your progress?\t\t\t<\/a>\n\t\t<\/h3>\n\t\t\t\t<div class=\"elementor-post__excerpt\">\n\t\t\t<p>What is a healthy ratio of muscle mass to body fat? How does it affect our appearance and how to evaluate it?<\/p>\n\t\t<\/div>\n\t\t\n\t\t<a class=\"elementor-post__read-more\" href=\"https:\/\/dietsabc.com\/en\/diets\/body-recomposition\/\" aria-label=\"Read more about \u0136erme\u0146a p\u0101rkompoz\u012bcija un k\u0101 nov\u0113rt\u0113t savu progresu?\" tabindex=\"-1\" target=\"_blank\">\n\t\t\tRead the full article \u00bb\t\t<\/a>\n\n\t\t\t\t<\/div>\n\t\t\t\t<\/article>\n\t\t\t\t<\/div>\n\t\t\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<\/div>","protected":false},"excerpt":{"rendered":"<p>Why do some people succeed in getting fit and staying in good shape in the long term? What do they know or do differently? What do they do that other people don't seem to know?<\/p>","protected":false},"author":25,"featured_media":23825,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[26,1],"tags":[32,76,111],"class_list":["post-23824","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-sports","category-dazadi","tag-fitness","tag-svara-samazinasana","tag-veseligs-uzturs"],"_links":{"self":[{"href":"https:\/\/dietsabc.com\/en\/wp-json\/wp\/v2\/posts\/23824","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/dietsabc.com\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/dietsabc.com\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/dietsabc.com\/en\/wp-json\/wp\/v2\/users\/25"}],"replies":[{"embeddable":true,"href":"https:\/\/dietsabc.com\/en\/wp-json\/wp\/v2\/comments?post=23824"}],"version-history":[{"count":0,"href":"https:\/\/dietsabc.com\/en\/wp-json\/wp\/v2\/posts\/23824\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/dietsabc.com\/en\/wp-json\/wp\/v2\/media\/23825"}],"wp:attachment":[{"href":"https:\/\/dietsabc.com\/en\/wp-json\/wp\/v2\/media?parent=23824"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/dietsabc.com\/en\/wp-json\/wp\/v2\/categories?post=23824"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/dietsabc.com\/en\/wp-json\/wp\/v2\/tags?post=23824"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}