Fitness and Nutrition
When it comes to knowing what’s healthy, even qualified experts often seem to hold opposing opinions. This can make it difficult to figure out what you should actually be doing to optimize your health.
We all want to be our best, healthiest selves. Still, with so much advice floating around, it can be hard to choose which healthy lifestyle tips are worth trying. To make your life a bit easier, we’ve rounded up some of our go-to diet and fitness strategies to help you achieve your goals.
In today’s fast-paced world, maintaining optimal fitness and nutrition is essential for overall well-being.
Stay Hydrated
Water is vital for bodily functions, including digestion, circulation, and temperature regulation. Aim to drink at least eight 8-ounce glasses of water daily. Hydration needs can vary based on activity level and climate, so adjust accordingly.
Get Enough Sleep
The importance of getting enough quality sleep cannot be overstated.
Poor sleep can drive insulin resistance, can disrupt your appetite hormones, and reduce your physical and mental performance (25, 26, 27, 27a).
What’s more, poor sleep is one of the strongest individual risk factors for weight gain and obesity. People who do not get enough sleep tend to make food choices that are higher in fat, sugar, and calories, potentially leading to unwanted weight gain (28, 29).
Fuel Your workout
Proper nutrition before and after workouts enhances performance and recovery. If you plan on picking up the pace during your next workout, you’ll want to eat food that will help keep you going strong. For breakfast, opt for a high-carbohydrate meal—one similar to what you’ll be eating on race day, so you can find out what foods digest best for yourself. Try a whole-grain English muffin or a bagel with peanut butter or low-fat cream cheese. Then, have a well-rounded meal post-workout to help with recovery.
Eat Mindfully
When it comes to your Fitness and Nutrition, mindful eating involves paying attention to what and how you eat. It helps prevent overeating and improves digestion. Avoid distractions like TV or smartphones during meals, chew slowly, and savor each bite.
Avoid Ultra-Processed food
Ultra-processed foods (UPFs) are foods containing ingredients that are significantly modified from their original form. They often contain additives like added sugar, highly refined oil, salt, preservatives, artificial sweeteners, colors, and flavors as well. UPFs are highly palatable, meaning they are easily overeaten, and activate reward-related regions in the brain, which can lead to excess calorie consumption and weight gain. Studies show that diets high in ultra-processed food can contribute to obesity, type 2 diabetes, heart disease, and other chronic conditions.
Some example include:
- fast food
- package cookies
- frozen meals
- chips
- snack cake
Pick your perfect tunes
I know several elite athletes that listen to what we’d consider ‘relaxing’ music, such as symphony music, while they do a hard workout. Running with music is a great way to get in a good workout groove. To pick the ultimate playlist, think about what gets you going and that you find uplifting. The best part about music during a workout is that the right music can make you feel better emotionally, help you perform better, and improve how much oxygen you take in.
Manage your Stress
A healthy eating plan has a few characteristics. One of those characteristics is staying within your daily calorie needs when it comes to what you eat and drink. If you have a day when you consume more calories than your body needs to function, try not to stress. Keep in mind that it takes a lot of calories to gain a pound of body fat. If you get off track, you can set up a personal reminder (e.g., on a sticky note or mobile device) to ensure you eat more mindfully on future days. You can also consider doing some meal planning for home or when you’re on the go and aim to maintain a healthy exercise schedule.
Set a Realistic Goals
Establishing realistic and achievable fitness and nutrition goals is crucial. SMART goals (Specific, Measurable, Achievable, Relevant, Time-bound) provide a clear path and help maintain motivation. For example, aim to lose 5 pounds in a month by exercising three times a week and eating balanced meals.
Stock your fridge with health Healthy Foods
Foods like fruits, vegetables, and lean meats can go a long way for your fitness journey.
There are even some delicious, healthy snack options to take advantage of, like hummus, grapes and walnuts, and apple slices with cheese.
Additionally, some key ingredients may make it a lot easier to meet your weight-loss goals. During your next grocery store run, you could also consider placing Newgent’s top three diet-friendly items in your cart:
- Balsamic vinegar (it adds a pop of low-cal flavor to veggies and salads)
- In-shell nuts (their protein and fiber keep you satiated)
- Fat-free plain yogurt (a creamy, comforting source of protein)
Listen to your body
Pay attention to your body’s signals. Rest when needed, and don’t push through pain or exhaustion. Balance workout intensity with adequate rest and recovery to prevent injuries and burnout.
A Quick Reminder for your Fitness and Nutrition
Whether you’re just starting or trying to maintain your nutrition and fitness progress, you have many options to help you meet your goals. From changing how you eat to finding the right fitness wear for your exercise routine, you can personalize your journey to a healthier lifestyle using Health‘s tips and strategies.