24 Simple Fitness And Diet Tips
Many people want to include fitness and a healthy diet into their regular routine. However, many find it difficult to make time to include daily exercise and prepare healthy snacks and meals because of their busy schedules. However, staying healthy does not require as much time as you may think it does.
With the following tips below you can ensure that you can slowly transition into having fitness and a healthy diet as part of your lifestyle.
It will take a little time and will result in you feeling better and seeing the positive results by adopting a healthier lifestyle.
1. Indulge in Your Favorite Treats
Studies have shown that if you deprive yourself of the foods that you love then you are more likely to overeat on unhealthy foods.
Therefore, it is perfectly fine to have a piece of that chocolate cake or a bowl of ice cream once a week. But remember, moderation is the key for a successful diet.
2. Get a Fitness Buddy
Many people love to get together with their friends to catch up over a cup of coffee. However, if you switch the coffee with a light jog or walk you can hit two birds with one stone. This is because not only will you spend time with your friends but you also get the chance to exercise at the same time.
In addition, having a fitness buddy is a great way to keep yourself motivated, by having someone that encourages you and has the same commit to lose weight.
3. Things to Include in Your Diet
When it comes to eating healthy it can sometimes be hard to choose what to eat from a large selection that you are confronted with at the grocery store.
For instance, balsamic vinegar, shell nuts, and fat-free yogurt.
You can use these three things for multiple meals and snacks. For example, yogurt for breakfast, shell nuts for your salads or as a snack and balsamic vinegar can be used as a salad dressing after you add your favorite vegetables.
4. Relieve Post-Exercise Sore Muscles
Many people can get discouraged after a workout when they experience sore muscles. As it can cause aches and pains; therefore making it hard to stay consistent with your workout routine. However, you can relieve the post-exercise muscle aches by having a cold bath with salt as it helps relax your muscles for a faster recovery time.
5. Substitute Your Drinks
The major cause for an unhealthy diet and weight gain is the choices you make when you choose something to drink. This is because soda, juice, alcohol and other sugary drinks are a major reason for why so many people have large bellies.
Therefore, by replacing your sugary drinks with infused water, regular water, green tea or a protein shake you can really make a difference in your overall health.
6. Create the Perfect Playlist
After a long day of work, it may be difficult to motivate yourself to head to the gym or go for a jog. However, if you have an upbeat playlist on your phone this task will become much more fun and enjoyable. Good and upbeat music can allow you to develop energy and a positive mood to get through your daily workout routine.
7. Measure & Weigh Yourself
Having a small journal that you can jot down your weekly progress is a great way to stay motivated. This is because it allows you to physically see the changes that you are looking for. This could be shrinking your waistline or bulking up your arm muscle.
A good tip to follow when weighing yourself is to do this as soon as you get up in the morning and at the same time; as this will give you the most equate results.
8. Keep an Eye on Your Portions
When it comes to having a healthier diet this does not mean that you need to cut everything out of a diet. Instead, this means that you can eat everything but just in moderation and paying attention to what you are eating.
For example, having half a chicken breast and having more vegetables and fruit on your plate. Also limiting yourself to not eating potatoes and sauces as this can increase your salt, sugar and calorie intake by a lot.
9. Keep Your Hunger in Control
When you go for a workout, walk, hike or a swim many of us tend to get hungry; which results to sometimes overeating or eating unhealthy foods to satisfy your hunger.
It is important to plan to fuel yourself before participating in physical activities. For example, having a protein shake before you exercise or having a small bowl of oatmeal. It is recommended to consume around 200 healthy calories before 90 minutes physical activity.
10. Don't Skip Meals
Many people tend to skip meals to lose weight because they cannot find the time to prepare healthy meals or exercise. However, this is something that you do not want to do because it will slow down your metabolism and store the food you eat into fat. For that reason, it is better to have a smaller meal than to skip it.
11. Drink a Lot of Water
Ideally you should drink 8 glasses of water each day as it comes with many health benefits.
It helps remove toxic wastes and helps make you feel full; which will allow you to eat less throughout the day. Also, it helps keep yourself hydrated and energized when you are working out or when you are on the go.
12. Getting Enough Sleep
Getting enough sleep each night is important if you want to maintain good health.
This is because it will allow you to have more energy throughout the next day and it is a great way to maintain good mental health as well.
In addition, some studies have shown that if you get 7 hours of high quality sleep each night it will help you lose weight and stay less hungry.
13. Hide Tempting Food
When there is a bowl of candy that is present in your kitchen you are more tempted to snack on it. However, if you hide away sugary and salty snacks you are less likely to consume it.
Even better you can decide not to purchase unhealthy foods to cut out the temptation completely. One great thing you can do is having a bowl of fresh fruit in the kitchen instead of a jar of cookies.
14. Change Things Up
Having the same or similar meals over and over again can become boring and tasteless; therefore it is important to change things up a bit once in a while.
For example, adding different spices, herbs and zest on your vegetables or meat is a great way to change things up a bit by adding different flavors.
For example, when you cook broccoli add a little bit of soy sauce.
15. Add Variety
When trying to stay motivated to exercise daily, many people become bored with the same routine over and over again. For that reason, many people become unmotivated to keep an active healthy schedule.
This is why it is important to change things up when choosing what physical activity to participate in.
For instance, instead of cycling on an indoor bike, go for a jog outside.
16. Having the Right Outfit
It is important to have workout clothes, not just to look good but also to be comfortable. Therefore, it is important to wear appropriate gym wear; for example, fabrics that are breathable and a pair of runners that have good support and are comfortable.
17. Don't Forget to Stretch
When you are sore it is hard to get up and participate in a physical activity; however, this can be avoided by stretching.
In order to have a fast recovery and to soothe achy muscles it is important to stretch before and after any activity. Remember to stretch your neck and all the way down to your toes.
18. Take The Stairs
Sometimes it is hard to fit in 30 minutes of exercise into your day; however, there are small things that you can do to include some physical activity into your day.
For example, taking the stairs at work, parking further away and doing a few stretched when you get up in the morning.
19. Plan Out Your Meals
The one question that comes up all the time is "what should I have for dinner" and it usually results in take out or that frozen dinner that has been sitting in your freezer from last month.
In order to avoid this common trend it is a good idea to plan out your meals for the entire week. This will help you pick up what you need from the grocery store and help with making healthy dinners a lot faster.
20. Avoid White
When trying to lead a healthy lifestyle it is important to have a nutritional diet. The best way to do this is to avoid white cards; this is white rice, bread, chip, potato.
By doing this, it will help you lose weight, limit yourself from developing certain diseases and you will also just feel a lot better physically and mentally.
21. Slim Down With Snacks
When 3:00 pm rolls around it is hard not to grab a cookie and a bag of potato chips to munch on. However, by replacing these sugary and salty snacks with more healthy options you can help yourself stay healthy while satisfying your hunger.
For instance having veggies with some light dip or having a bowl of berries are great snack options.
22. Choosing the Healthier Option
Sometimes you are running late for dinner or you have a family dinner and are forced to eat out. However, you can still maintain a healthy diet by choosing the right meal. For instance, instead of that cheeseburger with fries; have a salmon dinner with a green salad.
23. Eat off a Smaller Plate
Some people tend to overeat by making sure that they fill up their plate and making sure that they finish every bite; this can lead into a unhealthy diet.
However, you can avoid this by eating off a smaller plate which gives you the illusion that you are eating more, but in reality you are eating less.
24. Take Part in Fun Activities
Some people hate going to the gym; however, there are many other ways in which you can get exercise and stay physically active.
For example, going kayaking, playing soccer, a dance class, swimming and much much more.
IMPORTANT NOTE: The above information is intended to increase awareness of health information and does not suggest treatment or diagnosis. This information is not a substitute for individual medical attention and should not be construed to indicate that use of the drug is safe, appropriate, or effective for you. See your health care professional for medical advice and treatment.