{"id":299477,"date":"2021-10-11T16:32:48","date_gmt":"2021-10-11T14:32:48","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=299477"},"modified":"2024-05-09T17:03:20","modified_gmt":"2024-05-09T15:03:20","slug":"how-does-your-mind-and-body-change-when-you-begin-exercising-and-eating-healthily","status":"publish","type":"post","link":"https:\/\/gymbeam.com\/blog\/how-does-your-mind-and-body-change-when-you-begin-exercising-and-eating-healthily\/","title":{"rendered":"How Does Your Mind and Body Change When You Begin Exercising and Eating Healthily?"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_72 ez-toc-wrap-left counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/gymbeam.com\/blog\/how-does-your-mind-and-body-change-when-you-begin-exercising-and-eating-healthily\/#1_More_energy_for_all_activities\" title=\"1. More energy for all activities\">1. More energy for all activities<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/gymbeam.com\/blog\/how-does-your-mind-and-body-change-when-you-begin-exercising-and-eating-healthily\/#2_Improved_concentration\" title=\"2. Improved concentration\">2. Improved concentration<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/gymbeam.com\/blog\/how-does-your-mind-and-body-change-when-you-begin-exercising-and-eating-healthily\/#3_Improved_mood\" title=\"3. Improved mood\">3. Improved mood<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/gymbeam.com\/blog\/how-does-your-mind-and-body-change-when-you-begin-exercising-and-eating-healthily\/#4_Better_quality_hair_and_nails\" title=\"4. Better quality hair and nails\">4. Better quality hair and nails<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/gymbeam.com\/blog\/how-does-your-mind-and-body-change-when-you-begin-exercising-and-eating-healthily\/#5_Healthier_and_younger_looking_skin\" title=\"5. Healthier and younger looking skin\">5. Healthier and younger looking skin<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/gymbeam.com\/blog\/how-does-your-mind-and-body-change-when-you-begin-exercising-and-eating-healthily\/#6_Eliminates_headache\" title=\"6. Eliminates headache\">6. Eliminates headache<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/gymbeam.com\/blog\/how-does-your-mind-and-body-change-when-you-begin-exercising-and-eating-healthily\/#7_Better_digestion_no_bloated_stomach\" title=\"7. Better digestion, no bloated stomach\">7. Better digestion, no bloated stomach<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/gymbeam.com\/blog\/how-does-your-mind-and-body-change-when-you-begin-exercising-and-eating-healthily\/#8_Eliminates_leg_swelling\" title=\"8. Eliminates leg swelling\">8. Eliminates leg swelling<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/gymbeam.com\/blog\/how-does-your-mind-and-body-change-when-you-begin-exercising-and-eating-healthily\/#9_Eliminates_the_constant_hunger_and_sweet_cravings\" title=\"9. Eliminates the constant hunger and sweet cravings\">9. Eliminates the constant hunger and sweet cravings<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/gymbeam.com\/blog\/how-does-your-mind-and-body-change-when-you-begin-exercising-and-eating-healthily\/#10_Looser_clothing\" title=\"10. Looser clothing\">10. Looser clothing<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/gymbeam.com\/blog\/how-does-your-mind-and-body-change-when-you-begin-exercising-and-eating-healthily\/#11_Firmer_figure_and_less_cellulite\" title=\"11. Firmer figure and less cellulite\">11. Firmer figure and less cellulite<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/gymbeam.com\/blog\/how-does-your-mind-and-body-change-when-you-begin-exercising-and-eating-healthily\/#12_Better_physique\" title=\"12. Better physique\">12. Better physique<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/gymbeam.com\/blog\/how-does-your-mind-and-body-change-when-you-begin-exercising-and-eating-healthily\/#13_Increased_strength\" title=\"13. Increased strength\">13. Increased strength<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/gymbeam.com\/blog\/how-does-your-mind-and-body-change-when-you-begin-exercising-and-eating-healthily\/#14_Food_is_no_longer_the_monster\" title=\"14. Food is no longer the monster\">14. Food is no longer the monster<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/gymbeam.com\/blog\/how-does-your-mind-and-body-change-when-you-begin-exercising-and-eating-healthily\/#15_Better_sleep_quality\" title=\"15. Better sleep quality\">15. Better sleep quality<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/gymbeam.com\/blog\/how-does-your-mind-and-body-change-when-you-begin-exercising-and-eating-healthily\/#16_Improved_stress_management\" title=\"16. Improved stress management\">16. Improved stress management<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/gymbeam.com\/blog\/how-does-your-mind-and-body-change-when-you-begin-exercising-and-eating-healthily\/#17_Strengthened_immunity\" title=\"17. Strengthened immunity\">17. Strengthened immunity<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-18\" href=\"https:\/\/gymbeam.com\/blog\/how-does-your-mind-and-body-change-when-you-begin-exercising-and-eating-healthily\/#18_Better_posture_without_back_pain\" title=\"18. Better posture without back pain\">18. Better posture without back pain<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-19\" href=\"https:\/\/gymbeam.com\/blog\/how-does-your-mind-and-body-change-when-you-begin-exercising-and-eating-healthily\/#19_Increased_sex_drive\" title=\"19. Increased sex drive\">19. Increased sex drive<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-20\" href=\"https:\/\/gymbeam.com\/blog\/how-does-your-mind-and-body-change-when-you-begin-exercising-and-eating-healthily\/#20_Higher_self_%E2%80%93_esteem_and_attractiveness\" title=\"20. Higher self &#8211; esteem and attractiveness\">20. Higher self &#8211; esteem and attractiveness<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-21\" href=\"https:\/\/gymbeam.com\/blog\/how-does-your-mind-and-body-change-when-you-begin-exercising-and-eating-healthily\/#What_should_you_remember\" title=\"What should you remember?\">What should you remember?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Have you ever wondered what effect exercise and diet have on your<strong> mood, energy and figure?<\/strong> Maybe you wake up tired in the morning, you&#8217;re still worried by your sweet cravings, and those pants are getting harder to button, too. Try to think about what your day is like. If you&#8217;re sitting at your computer from morning till night, pouring yourself coffee, and your diet consists mostly of highly processed dishes, you may have just run into your biggest problem. But don&#8217;t worry, you&#8217;re not alone in this. Our example<strong>, Michaela,<\/strong> was in the same situation. But she decided not to let that happen. Over the past year, <strong>she has brought regular exercise into her life, cut out junk food, eats mostly whole foods, drinks enough water,<\/strong> and can&#8217;t help but wonder what great results she has and <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.com\/blog\/a-30-day-challenge-to-help-you-lose-weight-permanently-and-eat-healthily\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">she didn&#8217;t have to include any &#8220;effective&#8221; detox.<\/a><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Let&#8217;s take a closer look together to see if she&#8217;s <a href=\"https:\/\/gymbeam.com\/blog\/could-your-metabolism-have-slowed-down-or-be-damaged-5-tips-for-accelerating-your-metabolism\/\" target=\"_blank\" aria-label=\"sped up her metabolism (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><span style=\"color: #ff6600\">sped up her<\/span> <span style=\"color: #ff6600\">metabolism<\/span><\/a>, as she wished, and what other differences she has noted. Maybe it will motivate you to make some small changes in your life, too.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"1_More_energy_for_all_activities\"><\/span>1. More energy for all activities<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Michaela cut out ultra-processed foods such as doughnuts, fast food burgers, candy bars and similar delicacies. She couldn&#8217;t help but wonder at what happened next. Thanks to the <strong>intake of high-quality foods with a balanced ratio of all macronutrients,<\/strong> she suddenly has <span style=\"color: #ff6600\"><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.com\/blog\/how-to-overcome-autumn-fatigue-and-have-more-energy-during-the-day\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">enough energy<\/a><\/span> for work, home duties and other activities. It is no longer the case that she gets the <span style=\"color: #ff6600\"><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.com\/blog\/why-do-you-feel-tired-after-eating-and-how-to-avoid-it\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">urge to have a nap after every meal<\/a><\/span>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Instead of driving, she walks, and has even found the strength to start playing<strong> sport regularly<\/strong>. The flood of endorphins after exercise gives her even more energy. She feels like she can handle anything now. It&#8217;s not enough to wonder how this always weary woman is changing before everyone&#8217;s eyes. <span style=\"color: #ff6600\">[1-2]<\/span><\/p>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/lh3.googleusercontent.com\/Unvkc_0zFxlbvfUY24B5q-LHZTr5WvXr9xQZdlmGf1p7tq7PV7qou5pq2YDGv4jC7-xdXiNo1PhQ_7_1x9kLiaprZ_o9GkrFkcWYqrc38e4MssShVesvjcJy_gXXJB4uk1Jb3PFY=s0\" alt=\"\"\/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"2_Improved_concentration\"><\/span>2. Improved concentration<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>The fact that sport is associated with <strong>better concentration<\/strong> came to Michaela completely by accident. When the study no longer entered her head, she went for a walk. After an hour of <a href=\"https:\/\/gymbeam.com\/blog\/mental-well-being-weight-loss-and-improved-sleep-what-are-other-benefits-of-the-great-outdoors\/\" class=\"ek-link\"><span style=\"color: #ff6600\">walking<\/span> <\/a><span style=\"color: #ff6600\"><a aria-label=\"outside (opens in a new tab)\" href=\"https:\/\/gymbeam.com\/blog\/mental-well-being-weight-loss-and-improved-sleep-what-are-other-benefits-of-the-great-outdoors\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">outside<\/a><\/span>, however, she returned with a <strong>clear mind<\/strong> and even managed to study some more. Studies even show that after twenty minutes of exercise, young respondents had a <strong>better<\/strong> <strong>performance<\/strong> on their maths tests. Physical activity has many positive effects on our brain. Exercise helps, for example, <strong>improve mood, sleep, reduce stress and also anxiety.<\/strong> All these factors also affect how we can concentrate. Who could fully devote themselves to study when they&#8217;re tired, stressed or feeling anxious? Reducing these negative factors is thus absolutely crucial for better concentration. However, the results of the studies also suggest that more active people have<strong> a larger<\/strong> <strong>section of the brain that controls thoughts and memory.<\/strong><span style=\"color: #ff6600\"> [3-4]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Michaela already feels the benefits of active lifestyle. Whenever she needs to study and has trouble concentrating, she goes and plays sport, and in the end, everything goes better. However, exercise is also very important in older age. Studies show that <strong>physical activity<\/strong> <strong>may delay the decline of cognitive function in the elderly.<\/strong> These include, for example, learning, memory, concentration or speed of thought. In fact, movement causes more oxygenated blood to be pumped into the brain. This factor also contributes to the possibility of <strong>new neural connections,<\/strong> which delays the above-mentioned cognitive decline. <span style=\"color: #ff6600\">[5]<\/span><\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"3_Improved_mood\"><\/span>3. Improved mood<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>What Michaela really loves about sport is the feeling she experiences after exercise. Even though she sometimes has days when she doesn&#8217;t want to, she still ends up talking herself into <strong>going to the gym, a bike ride, a skate, or at least a brisk walk.<\/strong> The surge of good cheer is worth it. We owe it to <strong>endorphins<\/strong>, which are chemicals often referred to as happiness hormones that the body releases through exercise. These induce similar sensations in the body to the known opiate, morphine. After exercise, one often feels euphoric and can <strong>enjoy a good mood surge<\/strong>. Happiness hormones&#8217; sedative (soothing) effect in turn helps to <strong>reduce stress<\/strong>. Moreover, endorphins function to some extent as an analgesic. This means they are able to reduce the <strong>perception of pain<\/strong>. It&#8217;s because endorphins bind to the same neuron receptors as painkillers. This factors Michaela is also trying to use to her advantage. She found that moving even helped her with<strong> headaches<\/strong> and also abdominal pain before menstruation. <span style=\"color: #ff6600\">[3] [6-9]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>If you want to learn more about the benefits of individual sports, you should not miss the article about the<span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.com\/blog\/cycling-can-help-tone-legs-buttocks-and-lose-weight-what-else-can-it-do\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"> benefits of cycling<\/a><\/span> and <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.com\/blog\/11-reasons-to-start-running-how-will-it-change-your-body\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">running<\/a><\/span>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"preload\" as=\"style\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\" rel=\"preload\" as=\"script\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\" rel=\"preload\" as=\"script\">\n    <link data-no-optimize=\"1\" href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"stylesheet\">\n\n    <h2>\n        You might be interested in these products:    <\/h2>\n\n    <div data-app=\"recommended\" data-products=\"41077,28621,39070,54646,29945,5250,30342,43753,56377,36253,7974,43912,5380,28765,3734,29707,37972\" ><\/div>\n\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\"><\/script>\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\"><\/script>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"4_Better_quality_hair_and_nails\"><\/span>4. Better quality hair and nails<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Michaela&#8217;s improvement in the <span style=\"color: #ff6600\"><a aria-label=\"quality of her hair and nails (opens in a new tab)\" href=\"https:\/\/gymbeam.com\/hair-nails-and-skin\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">quality of her hair and nails<\/a><\/span> is largely due to the <strong>dietary changes<\/strong> she has made. She traded her breakfast doughnuts for <span style=\"color: #ff6600\"><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.com\/protein-porridge-1000-g-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">oatmeal with protein<\/a><\/span> and <span style=\"color: #ff6600\"><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.com\/dried-fruit\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">fruit<\/a><\/span>. She no longer spends her lunch break in a fast food restaurant, but in a kitchenette with <span style=\"color: #ff6600\"><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.com\/blog\/how-to-effectively-prepare-and-pack-meals\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">her own lunch box<\/a><\/span>. Well, for dinner, instead of having a pizza delivery, she prefers to make her own pasta salad with <span style=\"color: #ff6600\"><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.com\/tuna-in-brine-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">tuna<\/a><\/span>. Thanks to these changes, she is <strong>able to provide the<\/strong> <strong>body with sufficient micronutrients, such as vitamins and minerals, which affect the quality of nails and hair.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Michaela thus began to see after a while that her hair was significantly stronger, thicker, and also less likely to fall out. Likewise, her <strong>nails had finally stopped breaking<\/strong>. Moreover, having a sufficient vitamin intake also has a positive effect on <strong>bone health<\/strong>, which you will appreciate especially at a later age when its quality generally deteriorates. However, <strong>adequate<\/strong> <strong>protein intake<\/strong> <strong>as well as strength training<\/strong> contribute to greater bone strength and health.<span style=\"color: #ff6600\"> [10]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>A balanced diet containing all the necessary ingredients is crucial for our health and appearance. To give you a better idea, we have provided a specific list of micronutrients that are <strong>directly linked to<\/strong> <strong>hair, nail and bone health.<\/strong> <span style=\"color: #ff6600\">[11]<\/span><\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h3 class=\"wp-block-heading\"><strong>Vitamins and minerals for healthy nails<\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>selenium<\/li>\n\n\n\n<li>zinc<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Vitamins and minerals for healthy hair<\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/gymbeam.com\/d-biotin-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Vitamin B7 (biotin)<\/a><\/li>\n\n\n\n<li><span style=\"color: #ff6600\"><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.com\/copper-bisglycinate-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">copper<\/a><\/span><\/li>\n\n\n\n<li><span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.com\/selenium-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">selenium<\/a><\/span><\/li>\n\n\n\n<li><span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.com\/zinc-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">zinc<\/a><\/span><\/li>\n<\/ul>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h3 class=\"wp-block-heading\"><strong>Vitamins and minerals for healthy bones<\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>zinc<\/li>\n\n\n\n<li>phosphorus<\/li>\n\n\n\n<li><span style=\"color: #ff6600\"><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.com\/magnesium-chelate-b6-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">magnesium<\/a><\/span><\/li>\n\n\n\n<li>manganese<\/li>\n\n\n\n<li><span style=\"color: #ff6600\"><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.com\/calcium-citrate-120-caps-now-foods.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">calcium<\/a><\/span><\/li>\n\n\n\n<li><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.com\/vitamin-c-1000-mg-gym-beam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">vitamin C<\/a>&nbsp;<\/li>\n\n\n\n<li><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.com\/vitamin-d3-2000-iu-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">vitamin D<\/a>&nbsp;<\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.com\/vitamin-k2-gymbeam.html\" class=\"ek-link\">vitamin K<\/a><\/li>\n<\/ul>\n<\/div>\n<\/div>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/10\/image00007-1124x749.jpeg\" alt=\"Improved hair and nail quality thanks to a healthy diet\" class=\"wp-image-298169\" style=\"width:843px;height:562px\" title=\"Improved hair and nail quality thanks to a healthy diet\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/10\/image00007-1124x749.jpeg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/10\/image00007-400x267.jpeg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/10\/image00007.jpeg 1440w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"5_Healthier_and_younger_looking_skin\"><\/span>5. Healthier and younger looking skin<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Changes in diet have also been seen in another area, namely <span style=\"color: #ff6600\"><strong><a aria-label=\"skin (opens in a new tab)\" href=\"https:\/\/gymbeam.com\/blog\/how-to-choose-the-best-collagen-for-healthy-skin-and-joints\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">skin<\/a><\/strong><\/span> <strong>appearance<\/strong>. Michaela has started to <strong>avoid alcohol<\/strong> and is very careful to drink the <strong>necessary amount of water each day, i.e. 30 &#8211;<\/strong> <strong>45 ml per kg of body weight.<\/strong> By starting to naturally include healthier foods, her acne, which had been bothering her for a long time, also improved. With a balanced diet, she has plenty of zinc, iodine, copper, <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.com\/vitamin-b3-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">vitamin B3 (niacin<\/a>)<\/span>, vitamin B2 (riboflavin), vitamin A and vitamin C. <span style=\"color: #ff6600\">[12-14]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Nor does she forget <strong><span style=\"color: #ff6600\"><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.com\/omega-3-6-9-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">omega-3 and omega-6 fatty acids<\/a><\/span><\/strong>, which can have a positive effect on the skin. According to study results, omega intake is even able to reduce the <strong>risk of developing non-melanoma skin cancers<\/strong> to some extent. Thus, she regularly eats, for example, <span style=\"color: #ff6600\"><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.com\/sardines-in-olive-oil-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">fatty fish<\/a><\/span>, <span style=\"color: #ff6600\"><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.com\/walnuts-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">walnuts<\/a><\/span>, <span style=\"color: #ff6600\"><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.com\/almonds-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">almonds<\/a><\/span> or <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.com\/bio-brown-flax-seeds-vanavita.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">flaxseed<\/a><\/span>, and if she did feel that any micronutrients were missing, she could include dietary <span style=\"color: #ff6600\"><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.com\/minerals-1\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">supplements<\/a><\/span> at any time. <span style=\"color: #ff6600\">[12-14]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"6_Eliminates_headache\"><\/span>6. Eliminates headache<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Headaches had previously been a common problem for Michaela. She no longer had hope that she would get rid of them. All it took was a little <strong>more focus on the<\/strong> <strong>water intake<\/strong>. She doesn&#8217;t start her day with coffee anymore. Instead, she drinks two large glasses of water as soon as she wakes up. Only then can she enjoy her morning lungo. During the day, she keeps a <strong><span style=\"color: #ff6600\"><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.com\/bottle-bamboo-infuse-500-ml-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">bottle<\/a><\/span><\/strong> on her desk so she won&#8217;t forget to drink. She also has other liquids, such as her <strong>soup<\/strong>, which Michaela eats regularly before her main meal. She takes her <span style=\"color: #ff6600\"><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.com\/bottle-hydrator-1-89-l-beastpink.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">favourite pink hydrator<\/a><\/span> for her afternoon workout, in which she mixes water with <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.com\/bcaas\" target=\"_blank\" aria-label=\"BCAA (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">BCAA<\/a><\/span>. This will enhance her drinking regimen with sweet taste, and the <strong>amino acids<\/strong> <strong>contained<\/strong> will also promote regeneration after any kind of exercise. She finishes her drinking regimen with an evening lemon balm tea to help calm her mind and prepare for sleep. <strong>The headache didn&#8217;t<\/strong> <strong>stand a chance,<\/strong> and Michaela can go to sleep undisturbed.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>If you are interested in more information about why a drinking regimen is important, you shouldn&#8217;t miss the article <span style=\"color: #ff6600\"><strong><a href=\"https:\/\/gymbeam.com\/blog\/how-insufficient-water-intake-affects-your-health\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">How Does An Inadequate Drinking Regimen Affect Health?<\/a><\/strong><\/span><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/10\/iStock-1249628154-1124x749.jpg\" alt=\"A healthy diet and exercise can help with headaches\" class=\"wp-image-298184\" style=\"width:843px;height:562px\" title=\"A healthy diet and exercise can help with headaches\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/10\/iStock-1249628154-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/10\/iStock-1249628154-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/10\/iStock-1249628154-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/10\/iStock-1249628154-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"7_Better_digestion_no_bloated_stomach\"><\/span>7. Better digestion, no bloated stomach<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>A <strong>bloated stomach<\/strong> was another problem associated with a <strong>poor<\/strong> <strong>regimen<\/strong> that bothered Michaela a great deal. Occasionally, she would get to the point where she was unable to fasten her pants in the morning. Her wardrobe consisted mostly of looser pieces of clothing to hide the problem. That didn&#8217;t make her very confident. How, you ask, did she get rid of this troublesome problem? Most of all, it helped to include <strong>smaller portions of food<\/strong> <strong>to be consumed calmly.<\/strong> She chews each mouthful thoroughly and no longer literally eats on the run. She also thrives on sports that can <strong>stimulate bowel movement and<\/strong> <strong>circulation.<\/strong> This may work to <strong>prevent constipation<\/strong>, which in Michaela&#8217;s case also caused a bloated abdomen. She also benefited from focusing on <strong>adequate fibre intake from <span style=\"color: #ff6600\"><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.com\/blog\/myths-and-facts-about-fruit-does-it-detoxify-and-can-you-eat-it-in-the-afternoon-and-evening-when-losing-weight\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">fruit<\/a><\/span>, vegetables<\/strong> <strong>and wholegrain foods.<\/strong> This is practically essential for proper digestive functions. <span style=\"color: #ff6600\">[15]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>With regular <strong>post-lunch walks<\/strong> and better diet composition, she eliminated her bloated stomach and other digestive problems. This allows her to finally wear her favourite clothes again. <span style=\"color: #ff6600\">[16-17]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>If you want to learn more tips on how to fight a bloated stomach, you shouldn&#8217;t miss the article <span style=\"color: #ff6600\"><strong><a href=\"https:\/\/gymbeam.com\/blog\/stomach-bloating-and-how-to-get-rid-of-it\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Why Do You Suffer From A Bloated Stomach and How To Get Rid Of It?<\/a><\/strong><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"8_Eliminates_leg_swelling\"><\/span>8. Eliminates leg swelling<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Michaela&#8217;s <strong>feet and ankles were swollen<\/strong> all day in the office, and she took this as a given. She was all the more surprised to find that as she implemented life changes, the swelling and sensation of heavy legs began to decrease. Crucially, she began to <strong>drink<\/strong> <strong>more fluids,<\/strong> and so the body did not tend to retain water unnecessarily. It also helped to<strong> reduce her salt intake<\/strong> by eliminating ultra-processed foods from her daily diet. Michaela became more active during the day as well. At work, she made time for short pauses to stretch or walk around the office. At the same time, she stopped using the elevator and is<strong> taking the stairs<\/strong> instead. Even such apparent slight changes can help with leg swelling. <span style=\"color: #ff6600\">[18-21]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/lh3.googleusercontent.com\/XokAi7XdatxQPoDvFDqCvsfiFjJSc_Ls3Vcz0Dn49Q3x3reC07muAc3r1YnPhEpACMg3RflsTu3GXp-mIZXwkhBV8gsdsyLRvdXcWsVqt_DB2vViJPJQZ-NqBhKdZuIctq-0IeIY=s0\" alt=\"\" title=\"A healthy diet decreases sweet cravings\"\/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"9_Eliminates_the_constant_hunger_and_sweet_cravings\"><\/span>9. Eliminates the constant hunger and sweet cravings<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>Constant hunger and sweet cravings<\/strong> can have many causes. The most common culprit, however, is probably from a<strong> poor diet<\/strong>. Michaela, too, had felt hungry after finishing her meal. And cravings? These accompanied her every step of the way. A combination of several factors was likely to blame:<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>inadequate drinking regimen<\/strong> &#8211; water partially fills the stomach and so can help regulate hunger and increase satiety <span style=\"color: #ff6600\">[22]<\/span><\/li>\n\n\n\n<li><strong>consumption of alcohol<\/strong> &#8211; increases appetite and also the likelihood of choosing more calorific dishes <span style=\"color: #ff6600\">[23]<\/span><\/li>\n\n\n\n<li><strong>protein deficiency<\/strong> &#8211; proteins are the macronutrient that have the highest satiating effect, therefore their lack in your diet may be related to frequent hunger <span style=\"color: #ff6600\">[24-25]<\/span><\/li>\n\n\n\n<li><strong>inadequate fibre intake<\/strong> &#8211; its optimum intake affects the feeling of satiety, increasing digestion time, and also helps to control blood sugar fluctuations <span style=\"color: #ff6600\">[26]<\/span><\/li>\n\n\n\n<li><strong>excess simple sugars<\/strong> &#8211; sugar rapidly increases blood glucose levels, which the body tries to regulate by producing more insulin, this can cause a further fall in blood glucose, hunger and cravings <span style=\"color: #ff6600\">[27-28]<\/span><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Michaela traded a poor salad for a quality meal, wine with dinner for water, began to <strong>eat more protein, fruit or vegetables with each<\/strong> <strong>meal,<\/strong> and reduced the amount of sugar eaten. And what happened? The constant hunger and cravings began to recede, eventually disappearing altogether.<\/p>\n<\/div>\n<\/div>\n\n\n\n<p>If you&#8217;re interested in more tips on how to get rid of hunger and cravings, you shouldn&#8217;t miss our article <span style=\"color: #ff6600\"><strong><a href=\"https:\/\/gymbeam.com\/blog\/how-to-get-rid-of-constant-hunger-and-cravings\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">How To Get Rid Of Constant Hunger and Cravings?<\/a><\/strong><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"10_Looser_clothing\"><\/span>10. Looser clothing<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Better eating habits, along with exercise, yielded results, and Michaela finally got the change she was looking forward to. Her pants have become looser, and <strong>she can fit back into the sizes she<\/strong> <strong>wore years ago.<\/strong> And what does it mean? She&#8217;s<strong> lost weight<\/strong> and it&#8217;s time to change her wardrobe. In addition to new skirts and jeans, however, she would need new <a aria-label=\"sports leggings (opens in a new tab)\" href=\"https:\/\/gymbeam.com\/fitness-leggings\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><span style=\"color: #ff6600\">sports<\/span> <span style=\"color: #ff6600\">leggings<\/span><\/a> and <span style=\"color: #ff6600\"><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.com\/womens-t-shirts-and-tank-tops\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">T-shirts<\/a><\/span>. This will help <strong>keep her <span style=\"color: #ff6600\"><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.com\/blog\/5-tips-to-stay-active-motivated-and-never-stop-exercising-even-at-home\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">motivated to exercise<\/a><\/span>.<\/strong> She&#8217;s already looking forward to finally hitting the gym in her new outfit.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>She achieved these great results even without having to count macros. It was enough that she followed the simple rules mentioned in the article <span style=\"color: #ff6600\"><strong><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.com\/blog\/caloric-deficit-how-to-lose-weight-and-also-have-a-life\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">Caloric Deficit: How To Lose Weight and Have A Life Of Your Own?<\/a><\/strong><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"960\" height=\"1124\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/10\/gymbeam-plener1-960x1124.jpg\" alt=\"Firmer figure and less cellulite thanks to exercise\" class=\"wp-image-298290\" title=\"Firmer figure and less cellulite thanks to sport\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/10\/gymbeam-plener1-960x1124.jpg 960w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/10\/gymbeam-plener1-342x400.jpg 342w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/10\/gymbeam-plener1.jpg 1195w\" sizes=\"auto, (max-width: 960px) 100vw, 960px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"11_Firmer_figure_and_less_cellulite\"><\/span>11. Firmer figure and less cellulite<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>Approximately 80-90% of women<\/strong> have cellulite, and so Michaela was certainly no exception. Still, she&#8217;s pleased that a better lifestyle has made its occurrence a little more moderate. Well, what exactly is cellulite? It is a metabolic disorder of the subcutaneous tissue where <strong>fat cells in the subcutaneous tissue grow larger, push towards the skin and produce typical dimples.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>But when Michaela began to exercise vigorously, her muscles began to give the impression of an optically stronger figure. In the beginning, she was afraid that if she started exercising, she&#8217;d have muscles like Rambo, and she knows now that it was stupidity to think this, and that the worry was unnecessary. Conversely, her blood flow and lymph nodes in her body improved, to some extent helping to <strong>reduce the signs of cellulite<\/strong>.<span style=\"color: #ff6600\"> [29-31]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>When you add an adequate water intake, more natural movement and focus on <strong>better eating habits with sufficient protein,<\/strong> you can soon see results.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>If you want to learn more about what cellulite is, why it occurs and how you can reduce its manifestation, you shouldn&#8217;t miss our article <span style=\"color: #ff6600\"><strong><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.com\/blog\/cellulite-what-causes-it-and-how-to-get-rid-of-it\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">Cellulite &#8211; What Causes It and How To Get Rid Of It?<\/a><\/strong><\/span><\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"12_Better_physique\"><\/span>12. Better physique<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>Brisk walks, outdoor runs, cycling and other activities<\/strong> that Michaela engages in are reflected not only in her <strong>appearance<\/strong>, <strong>better mood,<\/strong> but also in her physique. Catching the bus had previously seemed like a superhuman task requiring superpowers. It&#8217;s a matter of course for Michaela now, and she doesn&#8217;t really remember the last time a vehicle drove off in front of her. And if that happens, never mind. Michaela would take this as an <strong>opportunity to take an unexpected walk during the day.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>If you want to start running, you shouldn&#8217;t miss the article <span style=\"color: #ff6600\"><strong><a href=\"https:\/\/gymbeam.com\/blog\/how-to-start-running-a-simple-guide-for-complete-beginners\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">How To Start Running? A Simple Guide For Complete Beginners<\/a>.<\/strong><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"13_Increased_strength\"><\/span>13. Increased strength<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Greater strength isn&#8217;t just so as to show off at the gym so that other exercisers can admire how much you&#8217;re putting on your barbell. It&#8217;s also a very<strong> practical thing<\/strong> to appreciate in everyday life. Our Michaela knows better. She used to only go shopping by car. When she needed to carry heavy groceries to the fourth floor without an elevator, she had to <strong>call on her stronger partner to<\/strong> <strong>help.<\/strong> But things are different now. <strong>She takes home the shopping as part of her fitness routine.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>She regularly lifts weights at the gym, and some shopping bags are as light as a feather compared to the weights she loads on at the gym. It is no longer the case that her partner has to help her carry the groceries and water bottles out of the store, rather the opposite. They&#8217;ll voluntarily buy a few extra items to <strong>increase the<\/strong> <strong>load.<\/strong> Her walk home with the bags then resembles the so-called &#8220;farmer&#8217;s walk&#8221; where it gets pretty hard on the legs, arms and middle of the body. Her only concern is that the heavy bags of groceries don&#8217;t break. Without much problem, Michaela can now also chop wood, do heavier gardening, or sweep away snow in the winter. And all because of regular strength training.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"14_Food_is_no_longer_the_monster\"><\/span>14. Food is no longer the monster<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>When Michaela didn&#8217;t know what calories were and what different dishes consisted of, she lived in <strong>constant fear of food.<\/strong> She thought she would automatically gain a kilo of fat after eating cake, so she avoided all celebrations and social events. But then she was sorry to have lost moments with her loved ones, and kept her <strong>sadness at bay with food.<\/strong> In the end, however, she ate a lot more calories than she would at a regular party.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Fortunately, Michaela has more knowledge now. She <strong>figured out<\/strong> <span style=\"color: #ff6600\"><strong><a href=\"https:\/\/gymbeam.com\/blog\/how-to-calculate-energy-and-macronutrient-intake-for-weight-loss-or-muscle-gain\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">what macronutrients are and how the calorie deficit works<\/a>.<\/strong><\/span> Although she lost weight first through small changes, she now wants to immerse herself further in the world of nutrition to get to know food a little better. She&#8217;s not afraid to have her favourite ice cream anymore. She <strong>knows she won&#8217;t gain a kilo of fat<\/strong>. It&#8217;s just about 200 extra kcal that can take away elsewhere and still be in a calorie deficit. This attitude completely changed her view of food.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>If you want to indulge in your favourite foods, you should learn the magic of IIFYM. Read the article <span style=\"color: #ff6600\"><strong><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.com\/blog\/iifym-flexible-diet-that-would-help-to-achieve-your-goals\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">How To Eat Pizza, Sweets, and Still Lose Weight Thanks To IIFYM?<\/a><\/strong><\/span><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/10\/iStock-1266159984-1124x749.jpg\" alt=\"IIFYM: How to eat sweet foods and not gain weight\" class=\"wp-image-298201\" style=\"width:843px;height:562px\" title=\"IIFYM: How to eat sweet foods and not gain weight\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/10\/iStock-1266159984-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/10\/iStock-1266159984-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/10\/iStock-1266159984-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/10\/iStock-1266159984-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"15_Better_sleep_quality\"><\/span>15. Better sleep quality<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Countless factors influence <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.com\/sleep-supplements\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">sleep time and quality of sleep<\/a><\/span>. Michaela always had trouble sleeping. When she got into bed, she began to think about study, work, and other daily duties. Occasionally, after a few hours staring at the ceiling, she would start <strong>stressing<\/strong> herself, that she would have to get up soon and have to fall asleep quickly to be rested. But the body did the exact opposite. These <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.com\/blog\/what-happens-to-your-body-when-you-dont-get-enough-sleep\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">sleepless nights then had a negative effect<\/a><\/span> <strong>on her energy,<\/strong> <strong>concentration<\/strong> and mood the next day. Since Michaela started playing sports, she goes to bed every night feeling <strong>pleasantly<\/strong> <strong>tired.<\/strong> Thanks to the good mood she still has from training, her daily problems seem very small. She knows that the next day she will solve them best, so she sleeps in the evening with good conscience. In the morning, she <strong>wakes full of energy<\/strong>, eager to face new challenges. <span style=\"color: #ff6600\">[32]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Meanwhile, if you yourself are in a situation where you can&#8217;t sleep at night, you shouldn&#8217;t miss the article <span style=\"color: #ff6600\"><strong><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.com\/blog\/how-to-fall-asleep-quickly-try-these-simple-tips-for-a-better-sleep\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">How To Fall Asleep Quickly? Try These Simple Tips For A Better Sleep.<\/a><\/strong><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"16_Improved_stress_management\"><\/span>16. Improved stress management<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Before Michaela began exercising regularly, her struggle with stress was relatively unsuccessful. Though she often told herself that there was no point in <strong>stressing about things<\/strong> that wouldn&#8217;t affect her, they still greatly interfered with her life. That was killing her, and she spent her free time mostly at home on the couch with some treats. When she started doing more sport, she noticed that <span style=\"color: #ff6600\"><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.com\/blog\/why-is-stress-dangerous-and-how-to-reduce-it\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>stress was far from controlling her life<\/strong> <strong>as it had been before<\/strong><\/a><strong>.<\/strong><\/span> Before an important test or presentation, she can even use it to her advantage and perform better. Once her mind is full of worry at home, too, she <strong>goes for a run and slowly releases her problems.<\/strong> She then returns home with a clear head. How is that possible?<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>This is mainly due to <strong>endorphins<\/strong>, which flood into the body when it is active. As we said above, these chemicals are capable of <strong>alleviating pain and stress levels<\/strong>. In addition, sport can also <strong>reduce the level of stress hormones such as cortisol.<\/strong> Just twenty minutes of activity will help to make you feel better, according to the results of scientific research. We can all find time for that, can&#8217;t we? <span style=\"color: #ff6600\">[33-34]<\/span><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/10\/IMG_9370-1124x749.jpg\" alt=\"Better stress management thanks to sport\" class=\"wp-image-298305\" style=\"width:843px;height:562px\" title=\"Better stress management thanks to sport\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/10\/IMG_9370-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/10\/IMG_9370-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/10\/IMG_9370-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/10\/IMG_9370-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"17_Strengthened_immunity\"><\/span>17. Strengthened immunity<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>In addition to a better psyche, Michaela noted that her <strong>overall health<\/strong> <strong>improved with regular sport<\/strong>. She&#8217;s not that often sick, and she can&#8217;t even remember the last time she had, like, a cold. Michaela&#8217;s conclusion that she owes it to sport are probably well-founded. Even the results of research <strong>show that regular activity has a positive effect on our immune system.<\/strong> People who play sport regularly are less likely to have viral diseases. Regular movement is such a great way to <span style=\"color: #ff6600\"><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.com\/blog\/15-ways-to-strengthen-your-immune-system-and-protect-health\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">boost immunity<\/a><\/span>. In the long term, it can also help us to <strong>reduce the risk of developing chronic<\/strong> <strong>diseases<\/strong> such as diabetes, high blood pressure or other cardiovascular diseases. <span style=\"color: #ff6600\">[35-38]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>If you want to support your defences even more, give cold water therapy a chance. Read more about it in <span style=\"color: #ff6600\"><strong><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.com\/blog\/how-to-get-stronger-immunity-thanks-to-cold-water-therapy\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">How To Get A Stronger Immune System Through Cold Water Therapy?<\/a><\/strong><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"18_Better_posture_without_back_pain\"><\/span>18. Better posture without back pain<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Spending all day in a computer chair is definitely not the best thing for your back. This is all the worse if you are also sitting in an ordinary chair that is not designed for this. Even though Michaela had an ergonomic office chair, the <strong>pain in her lower back and shoulders did not escape her.<\/strong> The main cause of these problems were her flabby muscles, which could not provide enough support for her spine. Even this problem, however, can be solved by <strong>regular fitness training at the gym<\/strong>, with Michaela strengthening her back muscles and the entire middle or core of her body. In addition, sport helps her to <strong>move her stiff back<\/strong> throughout the day and improve her overall posture. There will be no more encounters with Michaela hunched over.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Furthermore, research results show that <strong>cardio activities<\/strong> such as swimming, walking or cycling also have a <strong>positive effect<\/strong> on back pain and posture. On the contrary, it is a good idea to avoid the unilateral burden that could create disbalance. We include golf or tennis among these less suitable activities. <span style=\"color: #ff6600\">[39]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>If you, too, are suffering from back pain, you shouldn&#8217;t miss our article <span style=\"color: #ff6600\"><strong><a href=\"https:\/\/gymbeam.com\/blog\/7-tips-on-how-to-outsmart-back-pain-caused-by-long-periods-of-sitting\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Seven Tips On How To Beat Back Pain Caused By Extended Periods Of Sitting<\/a>.<\/strong><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"19_Increased_sex_drive\"><\/span>19. Increased sex drive<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Unfortunately, <strong>fatigue, stress or low mood are known libido killers<\/strong> which can ruin a planned night of passion. Michaela knows better. Before her healthier life, she often did not have sex on her mind. To some extent, this was due to the <strong>increased levels of the stress hormone cortisol,<\/strong> which causes <span style=\"color: #ff6600\"><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.com\/blog\/10-symptoms-of-testosterone-deficiency-what-causes-it-and-how-to-treat-it\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">testosterone levels<\/a><\/span> to decrease. And that, as we know, even in women, is directly linked to sex drive. Added to the fact that Michaela wasn&#8217;t <strong>comfortable in her body<\/strong>, it&#8217;s no wonder sex was rather the exception in their relationship. But that changed with regular exercise. Michaela&#8217;s<strong> figure looks better and better<\/strong>, which gives her confidence. Plus, she&#8217;s not stressing nearly as much, and she&#8217;s in a <strong>better mood and has more energy<\/strong> thanks to sport and a flood of endorphins. This is also reflected in her love life, which in the end not only makes her happy, but also her partner. <span style=\"color: #ff6600\">[40-42]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"20_Higher_self_%E2%80%93_esteem_and_attractiveness\"><\/span>20. Higher self &#8211; esteem and attractiveness<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Michaela herself feels that something is different after the series of changes. Actually, not just something, but everything. She finally feels like she&#8217;s enjoying life, not just surviving. <strong>A perpetually tired woman becomes a confident beauty<\/strong> who has goals and does her best to achieve them. She cherishes her body, gives it quality nutrients and always finds time for movement. She knows that it is important for <strong>both her mental and physical health<\/strong>. A new approach to life has made her feel great, energized, and reclaimed her long-lost self-confidence. Even those around her are very positive about this transformation. Everyone wonders what magic Michaela did. She knows now that all she had to do was take better care of herself.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/10\/unnamed-21-1124x749.jpg\" alt=\"Higher self-esteem and attractiveness thanks to exercise\" class=\"wp-image-298229\" style=\"width:843px;height:562px\" title=\"Higher self-esteem and attractiveness thanks to exercise\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/10\/unnamed-21-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/10\/unnamed-21-400x266.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/10\/unnamed-21-1536x1023.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/10\/unnamed-21.jpg 2000w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"What_should_you_remember\"><\/span>What should you remember?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>As you can see in the example of Michaela, even <strong>small things can<\/strong> <strong>have massive positive consequences<\/strong>. There&#8217;s no need to kickstart your whole life. Try to gradually make small changes that will lead you to<strong> bigger goals<\/strong> over time. In the beginning, going for regular walks may be enough, and over time you might add strength training. You can also work on your diet. First you can cut out fast food, gradually stop preparing even home fried and fatty foods. The next step may be to <strong>reduce ultra-processed sweets and snacks.<\/strong> These gradual changes will then take you to a stage where you will <strong>feel better physically and mentally,<\/strong> which will affect your self-esteem and the overall energy you exude.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Do you have someone amongst your friends who doesn&#8217;t exercise, doesn&#8217;t eat healthily and still wonders why they are tired and doesn&#8217;t feel well? Share this article with them and maybe you can help them improve their quality of life.&nbsp;<\/p>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tHealthy food\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tVitamins\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n<\/div>\n<\/div><\/div>\n","protected":false},"excerpt":{"rendered":"<p>Exercise and a healthy diet can provide not only a leaner and firmer physique, but also more muscle or a better sleep. Let&#8217;s take a look at the benefits of a healthy lifestyle together.<\/p>\n","protected":false},"author":100,"featured_media":298253,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":15,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[97],"tags":[6449,7631,7349,6365],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-299477","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-fitness-tips","8":"tag-exercise","9":"tag-healthy-lifestyle","10":"tag-nutrition","11":"tag-weight-loss","12":"h-entry","13":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>How Does Your Mind and Body Change When You Begin Exercising and Eating Healthily? - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"What happens to the body when you start eating and exercising healthily? You will have more muscle, better sleep, less fatigue and healthy hair and nails.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/gymbeam.com\/blog\/how-does-your-mind-and-body-change-when-you-begin-exercising-and-eating-healthily\/\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"How Does Your Mind and Body Change When You Begin Exercising and Eating Healthily? - GymBeam Blog\" \/>\n<meta property=\"og:description\" content=\"What happens to the body when you start eating and exercising healthily? You will have more muscle, better sleep, less fatigue and healthy hair and nails.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/gymbeam.com\/blog\/how-does-your-mind-and-body-change-when-you-begin-exercising-and-eating-healthily\/\" \/>\n<meta property=\"og:site_name\" content=\"GymBeam Blog\" \/>\n<meta property=\"article:published_time\" content=\"2021-10-11T14:32:48+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2024-05-09T15:03:20+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/10\/Navrh-bez-nazvu-69.png\" \/>\n\t<meta property=\"og:image:width\" content=\"1200\" \/>\n\t<meta property=\"og:image:height\" content=\"628\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"Simona Svobodov\u00e1\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Simona Svobodov\u00e1\" \/>\n\t<meta name=\"twitter:label2\" content=\"Estimated reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"24 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/gymbeam.com\/blog\/how-does-your-mind-and-body-change-when-you-begin-exercising-and-eating-healthily\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/how-does-your-mind-and-body-change-when-you-begin-exercising-and-eating-healthily\/\"},\"author\":{\"name\":\"Simona Svobodov\u00e1\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/680bf44f1718322327563d45611c3dda\"},\"headline\":\"How Does Your Mind and Body Change When You Begin Exercising and Eating Healthily?\",\"datePublished\":\"2021-10-11T14:32:48+00:00\",\"dateModified\":\"2024-05-09T15:03:20+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/how-does-your-mind-and-body-change-when-you-begin-exercising-and-eating-healthily\/\"},\"wordCount\":4004,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#organization\"},\"image\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/how-does-your-mind-and-body-change-when-you-begin-exercising-and-eating-healthily\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/10\/Navrh-bez-nazvu-69.png\",\"keywords\":[\"exercise\",\"healthy lifestyle\",\"nutrition\",\"weight loss\"],\"articleSection\":[\"Diet and healthy lifestyle\"],\"inLanguage\":\"en-GB\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\/\/gymbeam.com\/blog\/how-does-your-mind-and-body-change-when-you-begin-exercising-and-eating-healthily\/#respond\"]}]},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/gymbeam.com\/blog\/how-does-your-mind-and-body-change-when-you-begin-exercising-and-eating-healthily\/\",\"url\":\"https:\/\/gymbeam.com\/blog\/how-does-your-mind-and-body-change-when-you-begin-exercising-and-eating-healthily\/\",\"name\":\"How Does Your Mind and Body Change When You Begin Exercising and Eating Healthily? - GymBeam Blog\",\"isPartOf\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/how-does-your-mind-and-body-change-when-you-begin-exercising-and-eating-healthily\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/how-does-your-mind-and-body-change-when-you-begin-exercising-and-eating-healthily\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/10\/Navrh-bez-nazvu-69.png\",\"datePublished\":\"2021-10-11T14:32:48+00:00\",\"dateModified\":\"2024-05-09T15:03:20+00:00\",\"description\":\"What happens to the body when you start eating and exercising healthily? You will have more muscle, better sleep, less fatigue and healthy hair and nails.\",\"breadcrumb\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/how-does-your-mind-and-body-change-when-you-begin-exercising-and-eating-healthily\/#breadcrumb\"},\"inLanguage\":\"en-GB\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\/\/gymbeam.com\/blog\/how-does-your-mind-and-body-change-when-you-begin-exercising-and-eating-healthily\/\"]}]},{\"@type\":\"ImageObject\",\"inLanguage\":\"en-GB\",\"@id\":\"https:\/\/gymbeam.com\/blog\/how-does-your-mind-and-body-change-when-you-begin-exercising-and-eating-healthily\/#primaryimage\",\"url\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/10\/Navrh-bez-nazvu-69.png\",\"contentUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/10\/Navrh-bez-nazvu-69.png\",\"width\":1200,\"height\":628,\"caption\":\"Jak se zm\u011bn\u00ed t\u011blo i mysl, kdy\u017e \u010dlov\u011bk za\u010dne cvi\u010dit a j\u00edst zdrav\u011b?\"},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\/\/gymbeam.com\/blog\/how-does-your-mind-and-body-change-when-you-begin-exercising-and-eating-healthily\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Home\",\"item\":\"https:\/\/gymbeam.com\/blog\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"How Does Your Mind and Body Change When You Begin Exercising and Eating Healthily?\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#website\",\"url\":\"https:\/\/gymbeam.com\/blog\/\",\"name\":\"GymBeam Blog\",\"description\":\"Najnov\u0161ie inform\u00e1cie zo sveta fitness\",\"publisher\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#organization\"},\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\/\/gymbeam.com\/blog\/?s={search_term_string}\"},\"query-input\":{\"@type\":\"PropertyValueSpecification\",\"valueRequired\":true,\"valueName\":\"search_term_string\"}}],\"inLanguage\":\"en-GB\"},{\"@type\":\"Organization\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#organization\",\"name\":\"GymBeam\",\"url\":\"https:\/\/gymbeam.com\/blog\/\",\"logo\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-GB\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/logo\/image\/\",\"url\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/GymBeam-logo.png\",\"contentUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/GymBeam-logo.png\",\"width\":266,\"height\":75,\"caption\":\"GymBeam\"},\"image\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/logo\/image\/\"}},{\"@type\":\"Person\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/680bf44f1718322327563d45611c3dda\",\"name\":\"Simona Svobodov\u00e1\",\"image\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-GB\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/image\/\",\"url\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/Navrh-bez-nazvu-2022-01-05T140539.508-e1641387956400-96x96.png\",\"contentUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/Navrh-bez-nazvu-2022-01-05T140539.508-e1641387956400-96x96.png\",\"caption\":\"Simona Svobodov\u00e1\"},\"description\":\"Simona Svobodov\u00e1 is an expert editor for GymBeam Magazine with experience in sports journalism since 2016. She earned her Master's degree at the Faculty of Social Studies of Masaryk University (one of the leading universities in Central Europe). She expanded her formal education in the field of health with a professional Nutrition Consultant certification from the recognised educational authority, Fitness Institut. Throughout her career, she has gained extensive experience in the editorial offices of the largest national daily newspapers and leading regional sports platforms. In the editorial team, she specialises in weight loss, endurance sports, sleep, and wellbeing. As a qualified journalist, she applies strict analytical standards to her writing. Her texts are built on an Evidence-Based Medicine (EBM) approach and rely exclusively on international meta-analyses, systematic reviews, and peer-reviewed research. She tests her theoretical knowledge in practice through running, cycling, and skiing.\",\"url\":\"https:\/\/gymbeam.com\/blog\/author\/simona-svobodova\/\"}]}<\/script>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"How Does Your Mind and Body Change When You Begin Exercising and Eating Healthily? - GymBeam Blog","description":"What happens to the body when you start eating and exercising healthily? You will have more muscle, better sleep, less fatigue and healthy hair and nails.","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/gymbeam.com\/blog\/how-does-your-mind-and-body-change-when-you-begin-exercising-and-eating-healthily\/","og_type":"article","og_title":"How Does Your Mind and Body Change When You Begin Exercising and Eating Healthily? - GymBeam Blog","og_description":"What happens to the body when you start eating and exercising healthily? You will have more muscle, better sleep, less fatigue and healthy hair and nails.","og_url":"https:\/\/gymbeam.com\/blog\/how-does-your-mind-and-body-change-when-you-begin-exercising-and-eating-healthily\/","og_site_name":"GymBeam Blog","article_published_time":"2021-10-11T14:32:48+00:00","article_modified_time":"2024-05-09T15:03:20+00:00","og_image":[{"width":1200,"height":628,"url":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/10\/Navrh-bez-nazvu-69.png","type":"image\/png"}],"author":"Simona Svobodov\u00e1","twitter_card":"summary_large_image","twitter_misc":{"Written by":"Simona Svobodov\u00e1","Estimated reading time":"24 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/gymbeam.com\/blog\/how-does-your-mind-and-body-change-when-you-begin-exercising-and-eating-healthily\/#article","isPartOf":{"@id":"https:\/\/gymbeam.com\/blog\/how-does-your-mind-and-body-change-when-you-begin-exercising-and-eating-healthily\/"},"author":{"name":"Simona Svobodov\u00e1","@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/680bf44f1718322327563d45611c3dda"},"headline":"How Does Your Mind and Body Change When You Begin Exercising and Eating Healthily?","datePublished":"2021-10-11T14:32:48+00:00","dateModified":"2024-05-09T15:03:20+00:00","mainEntityOfPage":{"@id":"https:\/\/gymbeam.com\/blog\/how-does-your-mind-and-body-change-when-you-begin-exercising-and-eating-healthily\/"},"wordCount":4004,"commentCount":0,"publisher":{"@id":"https:\/\/gymbeam.com\/blog\/#organization"},"image":{"@id":"https:\/\/gymbeam.com\/blog\/how-does-your-mind-and-body-change-when-you-begin-exercising-and-eating-healthily\/#primaryimage"},"thumbnailUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/10\/Navrh-bez-nazvu-69.png","keywords":["exercise","healthy lifestyle","nutrition","weight loss"],"articleSection":["Diet and healthy lifestyle"],"inLanguage":"en-GB","potentialAction":[{"@type":"CommentAction","name":"Comment","target":["https:\/\/gymbeam.com\/blog\/how-does-your-mind-and-body-change-when-you-begin-exercising-and-eating-healthily\/#respond"]}]},{"@type":"WebPage","@id":"https:\/\/gymbeam.com\/blog\/how-does-your-mind-and-body-change-when-you-begin-exercising-and-eating-healthily\/","url":"https:\/\/gymbeam.com\/blog\/how-does-your-mind-and-body-change-when-you-begin-exercising-and-eating-healthily\/","name":"How Does Your Mind and Body Change When You Begin Exercising and Eating Healthily? - GymBeam Blog","isPartOf":{"@id":"https:\/\/gymbeam.com\/blog\/#website"},"primaryImageOfPage":{"@id":"https:\/\/gymbeam.com\/blog\/how-does-your-mind-and-body-change-when-you-begin-exercising-and-eating-healthily\/#primaryimage"},"image":{"@id":"https:\/\/gymbeam.com\/blog\/how-does-your-mind-and-body-change-when-you-begin-exercising-and-eating-healthily\/#primaryimage"},"thumbnailUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/10\/Navrh-bez-nazvu-69.png","datePublished":"2021-10-11T14:32:48+00:00","dateModified":"2024-05-09T15:03:20+00:00","description":"What happens to the body when you start eating and exercising healthily? You will have more muscle, better sleep, less fatigue and healthy hair and nails.","breadcrumb":{"@id":"https:\/\/gymbeam.com\/blog\/how-does-your-mind-and-body-change-when-you-begin-exercising-and-eating-healthily\/#breadcrumb"},"inLanguage":"en-GB","potentialAction":[{"@type":"ReadAction","target":["https:\/\/gymbeam.com\/blog\/how-does-your-mind-and-body-change-when-you-begin-exercising-and-eating-healthily\/"]}]},{"@type":"ImageObject","inLanguage":"en-GB","@id":"https:\/\/gymbeam.com\/blog\/how-does-your-mind-and-body-change-when-you-begin-exercising-and-eating-healthily\/#primaryimage","url":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/10\/Navrh-bez-nazvu-69.png","contentUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/10\/Navrh-bez-nazvu-69.png","width":1200,"height":628,"caption":"Jak se zm\u011bn\u00ed t\u011blo i mysl, kdy\u017e \u010dlov\u011bk za\u010dne cvi\u010dit a j\u00edst zdrav\u011b?"},{"@type":"BreadcrumbList","@id":"https:\/\/gymbeam.com\/blog\/how-does-your-mind-and-body-change-when-you-begin-exercising-and-eating-healthily\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Home","item":"https:\/\/gymbeam.com\/blog\/"},{"@type":"ListItem","position":2,"name":"How Does Your Mind and Body Change When You Begin Exercising and Eating Healthily?"}]},{"@type":"WebSite","@id":"https:\/\/gymbeam.com\/blog\/#website","url":"https:\/\/gymbeam.com\/blog\/","name":"GymBeam Blog","description":"Najnov\u0161ie inform\u00e1cie zo sveta fitness","publisher":{"@id":"https:\/\/gymbeam.com\/blog\/#organization"},"potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/gymbeam.com\/blog\/?s={search_term_string}"},"query-input":{"@type":"PropertyValueSpecification","valueRequired":true,"valueName":"search_term_string"}}],"inLanguage":"en-GB"},{"@type":"Organization","@id":"https:\/\/gymbeam.com\/blog\/#organization","name":"GymBeam","url":"https:\/\/gymbeam.com\/blog\/","logo":{"@type":"ImageObject","inLanguage":"en-GB","@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/logo\/image\/","url":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/GymBeam-logo.png","contentUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/GymBeam-logo.png","width":266,"height":75,"caption":"GymBeam"},"image":{"@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/logo\/image\/"}},{"@type":"Person","@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/680bf44f1718322327563d45611c3dda","name":"Simona Svobodov\u00e1","image":{"@type":"ImageObject","inLanguage":"en-GB","@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/image\/","url":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/Navrh-bez-nazvu-2022-01-05T140539.508-e1641387956400-96x96.png","contentUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/Navrh-bez-nazvu-2022-01-05T140539.508-e1641387956400-96x96.png","caption":"Simona Svobodov\u00e1"},"description":"Simona Svobodov\u00e1 is an expert editor for GymBeam Magazine with experience in sports journalism since 2016. She earned her Master's degree at the Faculty of Social Studies of Masaryk University (one of the leading universities in Central Europe). She expanded her formal education in the field of health with a professional Nutrition Consultant certification from the recognised educational authority, Fitness Institut. Throughout her career, she has gained extensive experience in the editorial offices of the largest national daily newspapers and leading regional sports platforms. In the editorial team, she specialises in weight loss, endurance sports, sleep, and wellbeing. As a qualified journalist, she applies strict analytical standards to her writing. Her texts are built on an Evidence-Based Medicine (EBM) approach and rely exclusively on international meta-analyses, systematic reviews, and peer-reviewed research. She tests her theoretical knowledge in practice through running, cycling, and skiing.","url":"https:\/\/gymbeam.com\/blog\/author\/simona-svobodova\/"}]}},"_links":{"self":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts\/299477","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/users\/100"}],"replies":[{"embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/comments?post=299477"}],"version-history":[{"count":4,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts\/299477\/revisions"}],"predecessor-version":[{"id":567242,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts\/299477\/revisions\/567242"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/media\/298253"}],"wp:attachment":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/media?parent=299477"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/categories?post=299477"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/tags?post=299477"},{"taxonomy":"filter_section","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/filter_section?post=299477"},{"taxonomy":"filter_attribute","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/filter_attribute?post=299477"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}