26 Helpful Tips for Fitness and Nutrition

Everyone aspires to be their healthiest, best selves. Nevertheless, it can be challenging to determine which healthy lifestyle suggestions are genuinely worthwhile to pursue given the abundance of advice available.

We’ve compiled a selection of our favorite diet and exercise methods to make your life a little easier while assisting you in achieving your objectives.

Continue to hydrate

It’s always crucial to stay hydrated so you can stay energized and have your best workout, regardless of whether you’re going to a boot camp, spin class, or any other type of exercise. But for hydration, you shouldn’t just grab anything.

According to Jackie Newgent, RD, author of The Big Green Cookbook, drinking water is typically acceptable until you’re exercising for more than an hour because electrolyte-loaded athletic beverages, for instance, can be a source of extra calories.

However, feel free to choose standard sports beverages if you are engaging in high-intensity activity for an extended amount of time because they might provide you with a helpful replenishment boost. According to Newgent, there are now lower-calorie sports drinks that you can buy in the grocery store if you don’t want the calories but still want some flavor.

Locate a Workout Partner

Finding a companion who will excite you rather than discourage you is crucial if you want to stay motivated while exercising. Make a list of every person who enjoys exercising, and then determine who meets the following requirements, advised Andrew Kastor, an ASICS running coach:

Can you arrange a regular workout with your friend?
Do they support—rather than criticize—your objectives?
Will your friend be able to keep up with you during important workouts or perhaps push you to your limits?
Make the call to start putting together workout regimens if you know someone who meets all three criteria.

Put Nutritious Foods in Your Refrigerator

Including things like fruits, vegetables, and lean meats in your diet can make a big difference in your fitness goals. Even some delectable, healthy snack choices are there for you to choose from.

Additionally, a few essential ingredients make it much simpler to achieve your weight-loss objectives. You might also think about adding Newgent’s top three diet-friendly items to your shopping basket on your subsequent trip: balsamic vinegar (it gives vegetables and salads a burst of low-calorie flavor), in-shell nuts (their protein and fiber keep you satisfied), and fat-free plain yogurt (a creamy, comforting source of protein).

Additionally, Greek yogurt excels as a natural, low-calorie base for sauces and dips—or as a tangier substitute for sour cream, according to Newgent.

Soothe Those Tired Muscles

There’s a good probability that you’ll experience tight calves and sore thighs after a strenuous workout.

Fortunately, you can ease post-workout aches by immersing your lower body in a cold bath for 10 to 15 minutes (it should be between 50 and 55 degrees Fahrenheit; you may need to add some ice cubes to make it chilly enough).

According to Andrew, many elite athletes employ this technique to lessen pain following workouts. “An athlete should think about receiving one to two massages every month to help with training recuperation,” Andrew continued.

Reduce Your Sugar Appetite

Reduce your sugar intake to help you lose weight. According to a chapter in Malnutrition released in April 2022, those who consume less sugar have lower weights.

Think “fruit first” to sate your sweet desire without going over your daily calorie limit, even late at night. said Newgent. You can eat fresh fig halves spread with ricotta or a sliced apple with a tablespoon of nut butter (such as almond or peanut).

Put on relaxed sneakers

Shoes that hurt shouldn’t be purchased; Andrew advised, “Your shoes should feel comfy from the first step.”

If you require sneakers, you should shop when your feet are at their largest because your feet swell during the day and then halt in the late afternoon. Additionally, make sure the shoes have just enough area for your toes to move, but not more.

They ought to be comfortable right away, but Andrew claimed that once you’ve walked or run 20 to 40 miles in them, they’ll become much more so.

Choose Your Ideal Songs

A fantastic approach to get into a workout rhythm is to run while listening to music. Consider what motivates and inspires you when choosing the perfect playlist.

Andrew remarked, “I know numerous top athletes who listen to what we’d call’relaxing’ music, like symphony music, while they work out hard.

The best thing about listening to music while exercising is that, according to a study published in the February 2020 issue of Psychological Bulletin, the correct music can increase your performance, emotional state, and ability to inhale more oxygen.

Determine How Often and When to Weigh Yourself

It’s common to feel the urge to weigh yourself right away after beginning a new diet or exercise regimen. The best time to weigh yourself is in the morning, before you eat or drink and before you start your regular activities, according to Newgent.

If you’re unsure of how frequently to weigh yourself, make sure to do so for the most accurate result at a regular interval—possibly once a week. Also, keep in mind that weight swings are common, so try not to let them discourage you too much.

Keep an Eye on Your Portions

Controlling your portion sizes can assist with weight management when you make dietary modifications. Notably, you must pay close attention to your current eating patterns if you wish to change them to more ideal ones. For instance, you might want to think about halving your amount of beef if your steak occupies more than half of your plate. That’s because, according to Newgent, it’s recommended to try and fill half of your plate with vegetables or a combination of vegetables and fresh fruit so you may obtain a balanced diet of proteins, lipids, and carbohydrates.

Pour Slowly

Try to order a glass of water in between cocktails if you know you’ll be having more than one, Newgent said. You won’t consume more calories than you intended to in this manner.

But your water doesn’t have to be uninteresting. Make it festive by ordering the sparkling variety in a martini or highball glass with lots of fruit, such as a lime, lemon, and orange wedge.

Schedule Your Runs in Advance

It’s crucial to prepare what you’re going to eat the morning before a 5K or 10K (or simply a regular run) by choosing a meal that will keep you nourished and go down easily.

Despite the fact that every person is unique, “we always have good luck with a high-carbohydrate breakfast like a small bowl of oatmeal with fruit or a couple of pieces of toast with peanut butter or cream cheese,” said Andrew. He also suggested consuming 200 to 250 calories, mostly from carbohydrates, about 90 minutes prior to beginning your run.

On race day, don’t fret about skipping your coffee fix. Because it sharpens your mind and may even offer you more energy than you initially have, coffee is excellent for athletic achievements, Andrew continued.

Pun Prepared Then

Make sure you have these essential essentials with you whenever you go for a run, whether it be on a track, trail, or in a race:

a timer or GPS device to record your overall time.
a music device
If you don’t mind clinging onto it, a cell phone
A RoadID (a $20 wristband with all of your personal information; roadid.com).
Wear sunglasses if the weather is sunny. They lessen brightness, which helps lessen squinting and, ultimately, improve shoulder pain, according to Andrew. And that’s good for your performance since it allows you to run longer on less energy.

Do not Worry About a Eheat Day

Gaining one pound of body fat requires consuming a lot of calories. So in reality, Newgent added, “that one bad day doesn’t usually result in any considerable weight increase.”

The essential thing is what you do the following day and the day after that. Don’t veer off course, but also don’t go overboard. Furthermore, the appropriate response to bad days is not starvation or excessive activity.

Spice Up the Food You’re Eating

Even if you are eating a lot of tasty fruits and vegetables, it is simple to fall into a diet rut. Fortunately, having an abundance of spices, fresh herbs, and lemons available can assist.

It’s incredible what a small amount of spice, herbs, lemon zest, or lime juice can do to brighten up a dish—and your diet, according to Newgent.

Recognize when to modify your exercise schedule

It might be time to step up your exercise intensity if your weight on the scale plateaus or your muscles don’t feel as worn out. Consider the following if you decide to alter your running schedule: For events longer than a half-marathon, the basic rule of thumb is to increase your weekly mileage by 5 to 10 percent.

If all you’ve been doing is exercising on the elliptical, going cycling, or using a workout DVD, you might also want to freshen up your routine. Every time you work out, you might choose to practice a new workout (such as HIIT, cardio, or pilates) or set up particular days or times for various activities. You may increase the variety in your week in this way.

Replace your shoes as needed

Although it’s common knowledge that running shoes lose their effectiveness after 300 to 350 kilometers, you might still be hanging onto your favorite pair. However, that’s not a wise move.

According to Andrew, UV radiation has a tendency to cause the glue and other components of the shoe to degrade. Therefore, recycle your sneakers if they are more than two years old and only have 150 miles on them because it’s likely that they have already started to degrade.

Select a Stable Sports Bra

You need to know what to look for to make sure you have the appropriate sports bra for the activities you’ll be doing.

“The greatest sports bras have roomy chests so you can properly stretch your ribs and diaphragm. Nevertheless, they must also be form-fitting “Deena Kastor, an American marathon record holder and bronze medallist at the 2004 Olympics, noted.

Just make sure the cup is made of soft, comfortable fabric, such as a compression cup; check for terms like “breathability” and “compression” in the description.

Get Rid of Those Side Stits

You’re familiar with the sensation: a sharp pain right below the ribs that always appears to appear as you exert yourself the most. The side stitch is a very bothersome condition that can prevent you from finishing an exercise.

Take your fist and place it beneath your ribs while exhaling deeply from your belly for about ten steps to relieve the pain. You can return to work after the pain has subsided for around 30 seconds.

Fuel for Exercise

You should eat food that will assist you stay strong if you intend to increase the intensity of your next workout.

Choose a high-carbohydrate breakfast that is comparable to what you will eat on race day so that you may determine which foods suit your digestive system the best. Try a bagel or whole-grain English muffin with low-fat cream cheese or peanut butter. After your workout, have a balanced meal to aid in your recovery.

One to two slices of French toast with a side of fruit were Andrew’s go-to meals, he said to Health. The protein-to-carbohydrate ratio is ideal for accelerating Andrew’s recovery.

Get Rid of Peer Pressure

If your partner, coworkers, or friends don’t follow your healthy eating habits, it may be difficult to keep on track even if you’ve been eating well and exercising regularly.

If your companion like pizza, consider ordering a pie that is high in vegetables and low in cheese, and serve it with a side salad. Additionally, instead of bringing a really sweet dessert to work on baked goods day, you may bring baked pears with cinnamon or little fruit-and-nut muffins.

Embrace Your Carbs

You might be tempted to make radical changes, like cutting out all of your carbs, when attempting to lose weight and tone up.

However, before you go and put dinner rolls and chips on your “no” list, keep in mind that delicious foods like brown rice, pumpernickel bread, and even potato chips contain resistant starch, a metabolism-boosting carb that keeps you full for longer—which means you won’t need to eat as much to feel satisfied.

When exercising outdoors, wear sunscreen

Exercise outdoors is fantastic for getting fresh air, but it also exposes you to dangerous UV rays.

Choose a sweat-proof sunscreen with an SPF of 30 or higher, lip balm with an SPF of 15 or higher, a lightweight hat, and sports sunglasses to keep yourself protected while still enjoying the sun. It’s important to note that sunscreens with the designation “water resistant” must undergo testing in accordance with FDA regulations; however, the FDA declared that “waterproof” sunscreens are not currently available.

Additionally, think about ditching your white t-shirt in favor of a garment with UV protection. The Skin Cancer Foundation’s “Seal of Recommendation” requires a UV protection factor (UPF) rating of 30, but a white T-shirt only has a rating of 10.

Additionally, the sun’s rays are strongest between the hours of 10 a.m. and 4 p.m., so try to schedule a sweat session before or after work.

Pick healthier fast food and snack options

Even while it’s okay to eat something to tide you over until supper, some options may be preferable to others. It’s difficult to resist that mid-afternoon stomach rumble. Have some fruit, vegetables, or snacks high in protein on hand instead of rushing to the vending machine.

If fast food is your only choice, check the nutrition information for the establishment online before you visit so you can decide what to order in advance. Nearly every quick-service restaurant, according to Newgent, offers one or two reasonably healthy choices. Salads, chili, or grilled chicken are all suitable choices, according to Newgent.

Take Steps to Prevent Chafing

On your thighs, around your sports bra, and even beneath your arms, you can develop a chafing rash that is brought on by moisture and continuous friction. There are a few anti-chafing products you can try to stop the next incident.

For instance, you can apply an anti-chafe stick to any areas that could chafe. When doing strenuous exercises or lengthy runs, when chafing is most likely to happen, reserve your quick-dry shirts (Nike, Asics, and Under Armour all make them) for. Moisture-wicking materials also aid.

Increase Your Fiber Intake

Fiber is one of those nutritional components that keeps you full and fueled all day long, along with protein and healthy fats. Fiber is therefore your best buddy if you’re attempting to lose weight and become in shape. A noteworthy point is that the National Library of Medicine recommends consuming between 21 and 30 grams of fiber per day for most persons (NLM).

Workout Regularly

It can be advantageous to exercise at the same time each week or on the same days.

Exercise and Sport Sciences Reviews, an October 2020 study, revealed that for people who are overweight or obese, consistent exercise periods (especially in the morning) were related to the experience of weight reduction and the development of exercise routines.

So, even though it may be difficult to develop the habit of exercising, setting up time or a certain location to work out might be beneficial for your health.

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