How to elevate fitness: Easy changes, big impact

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Ready to kickstart your journey to a healthier lifestyle? We’ll walk you through easy steps to improve your physical fitness by tweaking your eating habits and lifestyle. So, let’s get started!

(A) Improve your eating habits

1. Calculate how many calories you need to eat each day

For weight loss, ensure your calorie intake is less than the calories burned. So, keep a detailed record of your daily food intake by starting a food diary. Weigh your food to accurately track portions and check labels to ensure you are meeting your daily calorie requirements.

2. Follow a balanced diet

The food you consume plays a crucial role in your fitness results and overall well-being. Maintain a balanced diet that includes:

• Fruits and vegetables (e.g., bananas, apples, oranges, broccoli, spinach).
• Lean proteins (e.g., skinless chicken, salmon, grass-fed cattle, seeds, nuts, eggs, beans).
• Complex carbohydrates (e.g., brown rice, whole-wheat noodles, whole-wheat bread).

3. Avoid unhealthy foods

Opt for healthy foods and limit intake of:

• Foods high in sugar and/or trans fats (e.g., sugary cereals, sweets, baked goods).
• Greasy or fried foods (e.g., onion rings, chips, fried fish).
• Highly processed foods (e.g., canned soups, cookies, frozen dinners).

4. Drink plenty of water

Staying hydrated is crucial for fitness. So, aim for about 1900ml of water daily and increase intake after exercising. Replace also sugary beverages with water to promote hydration.

(B) Lifestyle changes for fitness

1. Consult a doctor

Before making significant changes to your diet or activity, consult your doctor, especially if you have specific health concerns. Personalized advice is crucial because everyone’s body responds differently to lifestyle changes.

2. If you are overweight, it is better to lose weight

Obesity increases the risk of chronic diseases. So, consider initiating a weight loss program. Even a modest weight loss of 5%-10% can yield positive results, such as lower blood pressure and improved cholesterol levels.

3. Quit smoking

Smoking hampers fitness goals and contributes to severe health issues. So, consult your doctor for guidance on quitting. Various treatments such as prescription medications and cessation programs, may be beneficial.

4. Drink less

Excessive alcohol intake can impede fitness goals. Consume alcohol in moderation to avoid dehydration and other health issues. If you struggle with moderation, seek advice from a doctor.

Conclusion

Incorporating small changes in your eating habits and lifestyle can make a big difference in your physical fitness journey. Remember, progress is progress, no matter how small. Stay committed, stay active, and enjoy the rewards of a healthier, fitter you!