7 Tips to Eat Healthy and Stay Fit

Staying fit and healthy is a very colossal task. It might sound easy but the hardest part is changing your eating habits and keeping a regular workout schedule. And if you’re a newbie in this department, you would have to really turn your mindset around to maintain a healthy routine.

They say that abs are made in the kitchen, and it’s true. People might think working out will make you lose those extra pounds. But in reality, a good and healthy lifestyle is only 20 percent fitness and 80 percent nutrition.

You can hit the gym day in and day out, but if you’re always frequenting your favorite hamburger restaurant daily, your calories will add up. But that doesn’t mean you can’t eat your favorite food. Ask any fitness coach, and anyone will agree that “moderation” is key when eating healthy. Moreover, by doing simple tweaks on your fitness and eating routine, you’ll truly see those extra pounds melt away.

In this article, we’ll tell you seven simple tips to eat healthily and stay fit.  

1. Have the right mindset

The first and most obvious tip before turning your life around and changing it for the better is to have the right mindset. Ask yourself these questions before starting:

• Why should I change my bad unhealthy habits?
• What goal do I want out of this fitness journey?
• Am I doing it for myself or others?
• Do I have the budget to invest in a gym and healthy food?
• Am I ready to take on this life-changing journey?

Having the right mindset means you’re psyching yourself up for the months or years ahead. Staying fit and healthy cannot be done overnight. It is a journey that can sometimes take years for someone’s life to turn around and be better.

If you’re doing it for someone else, then discontinue your plan. Make sure that you want to change because you want to be healthy, not only on the outside but also on the inside. This is the only way you can feel confident.

Lastly, changing your mindset can urge you to be more willing and determined when going to the gym or choosing the kind of food you eat. 

2. Drink lots of water

Water is life, as they say. And drinking a lot of it can assist you in your weight loss. It is recommended that you drink one to two liters of water per day to go with your workout routines. If you’re always outdoors and under the sun a lot, drink up to three liters of water per day.

Water contains no calories and can make you full as well. Increasing your water consumption can also burn a higher amount of calories. This is called the resting energy expenditure.

Moreover, drinking water before meals may also reduce your appetite. In fact, a study showed that water consumption before breakfast can reduce calorie intake during the meal by 13 percent. That being said, never take water for granted. If you’re always out and about, carry a liter of water bottle with you. This way, you can calculate how much water you’ve been drinking the entire day. Refilling your bottle twice a day means you’re good for the recommended water intake daily.

3. Never skip breakfast

Some people have this misconception that if you skip breakfast, you’re eating one less meal filled with calories that can lead to weight loss. But this is farther from the truth. Many people will tell you that breakfast is the most important meal of the day, and we agree.

In intermittent fasting, experts advise that your first meal after fasting for at least 16 hours should be a healthy one. Instead of grabbing for a large pack of fries, filling your body with a nutrient-packed meal will nourish it properly. This concept applies to breakfast as well.

Moreover, skipping breakfast makes you feel hungrier during the first meal. And this can lead to overeating. So never ever skip breakfast. Choose breakfast meals that are filled with good nutrients instead of sugar-filled food or saturated fats.

4. Avoid saturated fats and sugar-laden food

There are three types of fats that we normally consume on a day to day basis:

• Saturated fats
• Unsaturated fats
• Trans fats

Saturated fats are considered as the “bad” fats and this type of fat, along with trans fats are known to cause health conditions. You can find saturated fats in products like milk, meat, cheese, oils like palm and coconut oils.

However, that doesn’t mean you have to give up food with saturated fats holistically. All you have to do is to limit the intake of saturated fats.

And the same goes for sugar-laden food and drinks. When choosing your snacks, try to avoid unhealthy ones like sugary cereals, fizzy drinks, puddings, chocolate, alcohol, or cakes. Go for healthier ones instead.

5. Eat more fruits and vegetables

Speaking of avoiding sugar-laden food and drinks, try to replace these bad options with healthier ones such as fruits. Going for fruits instead of a chocolate bar will make you feel fuller for longer hours.

Moreover, opting for smoothies instead of pre-packed juice powders will also nourish your body with the nutrients fruits have. Plus, smoothies are excellent to make your stomach full.

6. Eat more fiber-rich food

Most people think that rice and potatoes will make you fat. Of course, if you’re not watching your intake, eating too many carbohydrates will definitely make you gain weight.

Carbohydrates from rice, potatoes, bread, and pasta should be eaten at a minimum. It is recommended to eat starchy carbohydrates at a one-third limit of your overall meal intake for the day. Carbohydrates are also essential to give the body energy.

7. Meal prep and 30-minute exercises

To ensure that you stick to a healthy diet, meal prep every start of the week to prevent binging on unhealthy food because you are short on time. Do your bulk groceries during the weekend and prepare your meals for the week every Sunday. That way, you can easily grab something from the fridge and reheat it anytime you’re hungry.

Last but not least, always make sure that you break a sweat at least 30 minutes per day. This way, you’re burning calories that will lead to a calorie deficit by the end of the week. The only way you’re going to lose weight (if this is your goal) is to consume less than the recommended calories.

AUTHOR BIO:

Sarah Brooks loves to travel, taste different cuisines, and write about her experience. She is currently working with RedRobin, the leading hamburger restaurant based in Missoula.