Content

• Steps
• Part 1 of 3: Playing Sports
• Part 2 of 3: Balanced Diet
• Part 3 of 3: Developing Willpower and Motivation
• Tips

Keeping fit is a great bonus in life and can lead to a happy and healthy person. Keeping fit and healthy will not only make you look and feel better, but also lower your risk of medical complications such as diabetes, heart attack, high cholesterol, and hypertension. There are many helpful strategies to stay fit and healthy that, with patience and ambition, can be used.

Steps

Part 1 of 3: Playing Sports

1. 1 Start walking, jog or ride a bike. Regardless of your speed, walking, jogging or cycling are very important parts of a healthy lifestyle, as they are activities that engage your muscles and stimulate blood circulation. If you need to save your knees or avoid body pain, then cycling is the best solution.
   • Start with a daily walk, run, or trip that suits your schedule (for example, go for a run every day at 6:00 pm). Over time, you can increase your distance, speed and time.
   • Make the extra effort to walk more. For example, if you're shopping at a store, try parking at the farthest point from the exit so you have to take a few extra steps along the way.
   • Walk or bike to work / school. If you live close enough to work or school, then walking or cycling is a good option.
   • If you are jogging, you must run at least a kilometer to lose fat, but it is very important to move at your own pace.
2. 2 Exercise at home. Not everyone has the time or money to go to the gym, and they don't need to. Playing sports at home is very simple and can be of great benefit. Home exercises include:
   • Push ups. Use your weight from the floor or wall to work on upper body strength.
   • Lifts of the torso. The lifts can be done while lying on the floor or, in more advanced technique, with a chair or exercise ball.
   • Yoga. Yoga practices such as "head down dog" or "sun salutation" are easy to do on a carpet or yoga mat.
3. 3 Work out in the gym. If you love the vibe of a gym and can afford a membership, then the gym is a great place to keep fit.
   • Use cardiovascular equipment and weights, but be careful and never use too much weight. Use small dumbbells and you will see you move to higher weights very quickly.
   • Learn strength training and toning techniques from an instructor or professional.
4. 4 Join a local sports team. If you're not a fan of the gym or free workout then joining a local sports team can be a great way to get out, get moving and have some fun! Many cities have sports teams that gather to play on certain days.
   • The most popular urban sports are bouncer, pioneerball, volleyball, basketball and everlasting frisbee.

Part 2 of 3: Balanced Diet

1. 1 Get rid of junk food. It is one of the most important components of a healthy lifestyle. Many people ignore this, but if you exercise and eat a lot of junk food, then you will not get in shape. This is because junk food turns into fat almost instantly. Unhealthy food contains little or no nutrients, but a lot of salt and sugar. For this reason, your body's sugar levels drop after consuming them, and you experience a severe lack of energy. Foods to avoid:
   • High in sugar: Donuts, tarts, cookies, pudding, breakfast cereals, canned or dried fruit, and sodas.
   • High in fat: Processed meats, butter, hydrogenated oils (coconut and palm), margarine, cheese, and animal fats (note: Although cheese is high in fat, it is also rich in protein, which is an excellent macronutrient for the body. Mature and unprocessed cheeses are the best options.)
   • High in cholesterol: egg yolk, fried foods, and mayonnaise.
   • Avoid anything that contains high fructose corn syrup (HFCS) and monosodium glutamate (MSG).
2. 2 Eat right. Eating a balanced diet can sometimes be difficult if you don't have time to cook for yourself every day. But also find healthy alternatives in restaurants and food deliveries. You will find that a healthy and balanced diet can boost your energy and productivity, speed up your metabolism, and make you a happier person because you are consuming the nutrients and vitamins your body needs. Foods to eat:
   • Fresh fruits and vegetables: Melons, bananas, apples, oranges, carrots, onions, broccoli and corn, etc. (note: These fruits and vegetables must be fresh, not canned. You can make a vegetable sauté in olive oil for a better taste.) If you are making a salad, the more flowers you make, the better!
   • Organic meats: fish, poultry and veal for protein. Instead of grilling the meat, try baking it with olive oil or herbal lemon juice.
   • Cereals: Whole grain toast, oatmeal, and pasta.
   • Protein-rich foods: tofu, soybeans, egg whites, nuts, cottage cheese, and quinoa.
   • Fiber-rich foods: legumes, black beans, green peas, pears, raspberries, and oat bran.
3. 3 Understand the difference between complex and simple carbohydrates. Simple carbohydrates are carbohydrates that are made up of one or two sugar molecules that have little nutritional value. Complex carbohydrates are made up of a chain of sugars, but are very high in fiber and contain beneficial vitamins and minerals.
   • Examples of simple carbohydrates include sugar, syrups, jams, and candy.
   • Examples of complex carbohydrates include whole grains and vegetables.
4. 4 Know when to eat. It's really important not to skip meals. Many people think they will lose weight if they skip a meal, but this is not true. In fact, avoiding food slows down your metabolic rate and can lead to the loss of nutrients your body needs. Here are some examples of healthy meals and snacks, and when to consume them:
   • Light breakfast: egg whites (you can mix egg whites with vegetables like onions or mushrooms, etc.) with grapefruit and a slice of toast.
   • Morning snack: yogurt with berries.
   • Lunch: salad (be careful with the dressing) with protein (grilled chicken or turkey).
   • Daily snack: an apple, orange, or banana with almonds and a spoonful of peanut butter.
   • Dinner: baked salmon with lemon, brown rice and asparagus.
5. 5 Drink plenty of water. the human body is 50-65% water and you need to replenish it. Your body excretes this water in the form of sweat, so you need to replenish it.
   • The amount of water you need to drink depends on your weight. To calculate how much water you should drink, take your weight and multiply by 30. So, for example, if you weigh 60 kg, then you should drink 1800 ml of water per day.
   • If you exercise, you will need to increase the amount of water you consume in order to restore the water that comes out in the form of sweat.

Part 3 of 3: Developing Willpower and Motivation

1. 1 Stick to your plan. You know you can do it. You are the only one who can control your actions, and willpower can make you happy!
   • Stick to a daily plan or exercise every other day. Having a routine to follow will make it much easier for you to stick to it than if you presume to exercise or eat a healthy meal.
2. 2 Don't let others humiliate you. If you are in the gym and are using light weight, don't let your neighbor who uses a giant barbell scare you. Just know that you are working at your own pace and that it is perfect for you. If you continue to follow your schedule, then you can achieve whatever goal you set.
3. 3 See if those around you want to join you. It can be helpful if you have someone to look after your health and fitness with you. Their added motivation can be very inspiring, and it's also a great way to strengthen relationships.
   • It's a good idea to ask family members, coworkers or classmates, neighbors (if you have a good relationship with them), or local friends about this.
4. 4 Pamper yourself. Set goals for yourself, and when you achieve them, you earned a reward.
   • For example: if you stick to your schedule and nutrition and hit your goal for the week by jogging for 30 minutes instead of 20, then on Friday night you can indulge yourself with a small portion of your favorite snack.
5. 5 Believe in yourself. Don't worry about what others think. If you are determined and believe that you can achieve your goal of keeping yourself in shape, then you can do it! Get to know the feeling when you feel great, and try to achieve that goal every day.
   • Motivate yourself by continuing to follow the path of wellness and health. You want to feel good, you want to look good, you want to be healthy ... and you can definitely achieve it!

Tips

• Try not to overdo it. Move slowly and train at your level. Don't start by running 7 km if you haven't run before.