Written By Anjali Goel

Nowadays, people are becoming more and more aware of the need to stay fit and healthy. It is
also important because of the gradual increase in chronic diseases around the globe. People
need to be more cautious of what they consume and how optimally they utilize their energy.
People should also keep additional attributes in their minds and follow certain ways to lead a
healthy life. Here are 10 fitness and diet tips that anyone can follow and benefit from them :

1. PROPER SLEEP
Proper sleep is as important as exercise and a healthy diet. It is one of the main sources
of your body& energy supply. Sleep resets your body back to normal. It is just like
charging your electronic device.
Poor sleep patterns play with your mind that affects your mood. Healthy sleep patterns
keep your mind stable and your mood lifted. Having a sound and uninterrupted sleep
also increases productivity and concentration levels. It reduces risk of heart issues and
diabetes issues.

2. STAY HYDRATED
Water has a lot of health benefits such as aiding in digestion, supplying oxygen and
nutrients to the body’s cells, normalising blood pressure, etc. One should consume a
minimum of 3-4 litres of water in a single day. Being hydrated also keeps your mind
calm.
Studies show that a loss of 2%-3% of water can hamper the functioning of the brain.
This can lead to physical and mental issues such as stress, headache, anxiety, fatigue,
loss of motivation to do anything, memory and overall brain performance.

3. STRESS LESS
Stress is the parent problem of all other diseases and mental health issues. It is mainly
caused due to excess of Cortisol hormone, also known as stress hormone. Reducing
stress can have various health benefits. One can meditate, practice yoga, or do what
he/she loves and enjoys in order to lower the stress levels.
Stress causes High Blood Pressure. Reducing stress regulates the blood pressure and
also improves digestion, prevents diseases, reduces muscle tension and boosts your
immune system. It also provides your body a sound sleep to get ready for the next day.

4. WORKOUT IN THE MORNING
We all know that working out is necessary in order to lead a healthy life. Every person
works-out as per their availability of time and comfort. However, it has been shown that
working out in the morning can be more beneficial than working out in the evening.
Especially when one wants to lose weight, they should switch to heavy intensity morning
workouts. The reason being that exercising in the morning can boost your metabolism
rate and help you burn extra calories throughout the day.
It also regulates the level of Cortisol, also known as the stress hormone, in the body.
Exercising also releases endorphins, also known as feel-good hormones, which makes it
a perfect way to start one day on a positive note.

5. EXERCISE REGULARLY
Exercising gives results when one does it on a daily basis. Consistency is the key here.
Regular exercise can be very beneficial for your body.
It can keep your weight in check. When you burn calories daily, your body will get more
fit as the time passes by. It will also make you feel happy and more confident about
yourself. Your muscles will become strong and your body energy levels will rise at an
exceptional rate. It also reduces the risk of various chronic diseases.

6. DONT SKIP WARM-UPS AND COOL-DOWNS
The main purpose of warm ups is to increase your heart rate slowly. This increases the
temperature of your body and pushes the blood towards each and every muscle of the
body. This increase in the blood flow oxygenates your cells and muscles properly and
makes them ready for the upcoming heavy workout.
Cool down is as important as warm ups. It is essential to bring your body back to normal
after a stressful workout. Cooling down reduces the heart rate that increases at an
exceptional rate during various exercises. It promotes relaxation. It slows down your
breathing and makes you calm all over again.

7. FIND A WORKOUT BUDDY
However silly it may sound, but working out along with a friend or your partner can make
significant improvements in your overall achievements. One stays more motivated and
consistent than usual while working out with a companion.
Try to find a person who you can trust and who shares the same goal as you. This way,
you can challenge each other in a healthy way and compare each other progress. This
will create a sense of accomplishment in you and push you to perform better.

8. CONSUME A HEALTHY DIET
Eating a healthy and balanced diet is where it all starts. It affects your body from top to
bottom. From your physical health to your mental health. Everything is influenced by the
food you consume. That’s why consuming a nutrient-dense diet is really important.
With healthy eating, one can reduce the risk of heart diseases by 80%. That’s a huge
number. Even studies have shown a reduction in the risk of cancer by eating healthy. It
also promotes better mood, gut health, weight loss, sharp memory, bone and muscle
health and reduction in the risk of diabetes.

9. INCREASE YOUR FIBRE CONSUMPTION
Dietary fibre, also known as roughage, is basically found in vegetables. It is the part of
the plant which is resistant to the digestive enzymes in the human body, for example,
cellulose, lignin etc. It is an essential part of a balanced diet as it helps in relieving
constipation and keeping the gut healthy.
It also helps in maintaining healthy weight as it contains less calories than comparatively
low-fibre food items. It can also help in controlling the sugar levels by slowing down the
body absorption of sugar, preventing sudden spikes in blood sugar levels. High-fibre
foods are also known to reduce the risk of cardiovascular disease by reducing
cholesterol levels.

10. MINIMIZE SUGAR INTAKE
Yes, sugar is delicious, but consuming it in larger portions can harm your body a lot. You
should minimize it’s intake as much as you can.
Reducing sugar in your daily meals can help you a lot in your weight loss journey. Food
and drinks high in sugary substances contain a lot of calories that can be avoided with
reducing the sugar intake. It can also lead to stable mood and energy levels. Less sugar
also promotes good heart health, less risk of diabetes, healthy teeths and healthier brain
functioning.
Apart from these tips, there one more thing that matters the most, i.e., staying motivated. Keep
a positive outlook on your progress. It is not possible to see any changes or improvements
overnight, but with time you’ll start to feel better, both physically and mentally. Stay patient and
motivated. We hope you found this article helpful.

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