Content

• Steps
• Method 1 of 3: Exercise Effectively
• Method 2 of 3: Eat Right
• Method 3 of 3: Find a Healthy Worldview
• Tips
• Warnings

By staying fit, we recharge our batteries, improve our appearance and improve overall health. Unfortunately, staying in good shape is not always easy. However, if you focus on nutrition and exercise, you can make many beneficial physical changes. Don't forget that a positive attitude is also very important to stay fit and beautiful and healthy.

Steps

Method 1 of 3: Exercise Effectively

1. 1 Take time. Exercise is one of the most important aspects of maintaining (or improving) fitness and health. Experts recommend allocating at least half an hour a day for physical activity. Try to schedule your workout times the same way you schedule other appointments and commitments. You are more likely to stick to your plan if you have it on your calendar.
   • If you are trying to lose weight or tone your body, you may need to exercise for more than half an hour a day. If you have a gym membership, consult a personal trainer. It will help you set up a schedule for achieving your specific goals.
   • Train in stages. If you find it difficult to set aside 30 or 60 minutes a day for sports, try to actively move for shorter periods of time. For example, walk to work, walk at lunchtime, and walk home as well.
2. 2 Make it a habit. You will see more benefits from exercising if you do it regularly. A good way to get into a habit and stick to it is to choose a workout routine that you enjoy. For example, if you love swimming, set a goal to swim in circles twice a week.
   • Make it easy for you to stick to your schedule. Try to fold your workout clothes and gym bag the night before. This way, you will be on full alert before leaving the house in the morning.
   • Use technology. Choose a gadget that helps you track your movements, such as a fitness bracelet. There are even free phone apps where you can set a reminder that notifies you once an hour to get up and move.
   • Do not give up. Typically, it takes 20 to 30 days for the habit to take root. Keep exercising and eventually it will become a natural part of your day.
3. 3 Go outside. There are definitely some benefits to exercising in the gym, like having an air conditioner or a TV. However, scientists report that exercising outdoors, at least part of the time, has tremendous benefits.The varied surfaces of the road, sidewalk or hiking trail challenge our bodies in a way that the monotony of a treadmill or elliptical trainer cannot.
   • Exercise in the fresh air also has a positive effect on mental health. According to studies, people who walked both outdoors and indoors reported that they got much more satisfaction from outdoor activities.
   • Use local parks. Many parks have excellent running or walking areas. If you love sports, you can also play on the tennis or basketball courts.
4. 4 Socialize. Involving other people in your workouts will have a positive impact on your results. Your training partner will help you with self-control. If you schedule a workout with a friend, you are less likely to cancel it than if you were going to do it alone.
   • Group classes also provide a number of benefits. In class, instructors can speak encouraging words, as well as motivate you and correct your execution technique so that you can be confident in the safety and effectiveness of each movement.
   • Playing sports is a great way to meet new people. Try joining a running or tennis club. This will help you make friends with people with similar interests and stay in great shape.
5. 5 Change your training program. It's great if you find exercises that you like. And there is no reason to give up what you love, like yoga or swimming. However, it can be helpful to vary your training program. The body will respond positively to new challenges, and you will achieve better results if you alternate exercises.
   • The body becomes accustomed to a regular regimen and eventually begins to expend less energy during exercise. This means that you will burn fewer calories and are more likely to experience stagnation in achieving your fitness goals.
   • Try to alternate strength and cardio exercises. For example, try running for two minutes and then stop to do some core exercises, such as a plank or crunch. You can change the order of the exercises and add new ones to your program.
   • If you prefer to exercise indoors, try using cardiovascular equipment such as a treadmill. You can visit the gym or buy your own exercise machine. You may even be able to find and buy used equipment.
   • Try to change your program every two to four weeks to see faster results.

Method 2 of 3: Eat Right

1. 1 Cook it yourself. Eating well has many benefits. It helps maintain a healthy weight, improve skin condition, and provides more energy for the body. One of the best ways to eat healthily is to cook your own food. Research shows that people who cook their own meals consume less sugar and fat. Cooking with fresh ingredients also helps you consume fewer chemicals that are typically high in sodium.
   • Make cooking fun. Involve family members to make it seem like a less chore. Give each family member a day of the week when they can request a specific meal and find a new recipe to try.
   • The organization will simplify the cooking process. Try to prepare the menu in advance. Putting together a healthy weekly meal plan can help you cut down on trips to the grocery store and help you stay on track to reach your fitness goals.
2. 2 Get the nutrients you need. Cooking yourself gives you complete control over which ingredients you use.This will help you make sure you are getting the nutrients your body needs. Eating the right diet will help you control your weight and also give you the energy to exercise regularly.
   • Try to eat a diet that includes several servings of fresh fruits and vegetables a day. They are full of vitamins and fiber.
   • Eat lean meats and fish. They will provide you with protein as well as healthy fats.
   • Make your plate colorful. The more different colors you have on your plate, the more fruits and vegetables you are likely to eat. Try leafy greens like kale and something bright orange like sweet potatoes or carrots.
3. 3 Please consult your healthcare professional. You can create a standard healthy diet for yourself. But if you have any special concerns about your weight or general health, it might be a good idea to consult your doctor. It will help you figure out which foods will help you achieve your fitness goals, whether it's maintaining your current fitness level or losing weight.
   • Your doctor can also help you figure out which foods to avoid. For example, if you suffer from high blood pressure, your doctor will likely recommend a low sodium diet.
   • Check with your doctor before taking any dietary supplement for weight loss. Although diet pills can be effective when used safely, it is best to check with your doctor to see if they are right for you or not.
   • See your doctor for a referral to a qualified dietitian. It can help you reevaluate your diet and plan meals to help you lose weight or maintain an already healthy lifestyle.
4. 4 Read labels. Pay attention to nutritional labels for the foods you buy. The information provided there will help you make the right choice about what to supply your body with. When reading the labels, pay particular attention to the amount of sugar, fat and calories that are listed there. For example, you can see on them what proportion of the recommended daily value for sugar is contained there.
   • Pay attention to the serving size. For example, if you are looking to buy a pack of chips, check the package to see if it has total calorie information. Sometimes a third of the package is considered a full serving.
   • If you have hypertension, you will most likely need to monitor your salt intake. Be sure to read how much salt / sodium each food contains to make sure you are not consuming more than 1,500 mg per day. Canned food and convenience foods are often high in sodium.
   • Most ingredients have several different names. For example, sugar has at least 61 name variations, including sucrose, high fructose corn syrup, dextrose, and rice syrup. If you are trying to avoid a particular ingredient, make sure you can recognize all of its names.

Method 3 of 3: Find a Healthy Worldview

1. 1 Develop a positive attitude towards your body. Mental health is very important to feel good and to be in great health. It is difficult to develop a positive attitude towards our body when we are surrounded by photographs of very slender actresses and models. However, there are ways to learn how to feel satisfied with yourself, regardless of their form. Having a positive attitude towards your body will help you stay motivated to eat and exercise properly.
   • Find something you like about your appearance and focus on that. For example, if you've been running a lot lately, compliment yourself on how strong your legs look.
   • Avoid negativity. Try not to criticize yourself. The desire to make changes is great, but try to encourage, not blow yourself to pieces.For example, instead of beating yourself up for eating a packet of cookies, say, "I think now I have the motivation to do 20 extra squats tomorrow!"
2. 2 Focus on how you feel. Being positive about your body boils down to how you feel about your appearance. So try to focus on the positive feelings. Concentrate on the good things your body does for you, such as giving you energy to play with your dog. If you feel healthy, you will also feel more fit and beautiful.
   • Don't worry about the numbers on the scale. Instead, focus on how strong you feel and how your clothes fit. Base your personal fitness score on energy and overall health, not your weight.
3. 3 Don't compare yourself to others. It can be tempting to judge yourself based on how other people look. However, experts say that comparing yourself to other people is harmful. For example, self-esteem can be lowered because of this. It can also lead to decreased self-esteem and overall energy levels.
   • Set your own goals. Trying to look like someone else will not help you achieve your goals. Better evaluate your level of fitness, noting the improvements and sensations of difference in the body.
   • Consider your physique. All people are different. Some have a narrow bone, while others have a wide one. Perhaps yours is average. You can determine your physique by measuring your wrist circumference and consulting a special table. Remember - if you have a wide bone, you will have different weight goals than someone who is naturally smaller.
   • Try to keep a daily diary and write down positive statements about yourself in it. You can use this diary to keep track of your workouts and diet, or simply to write down happy, reassuring thoughts to keep you motivated.

Tips

• Try several different workout plans to find the one that works best for you.
• There are always new variations on old workouts. For example, you can study a program like laughter yoga, which can help increase endorphin levels.

Warnings

• Check with your doctor before embarking on any new exercise schedule.