Fact: If you want more out of life, you need to be ready to commit more and invest more into staying fit and eating right. While there have been innumerable diet plans and exercise programs sprouting like mushrooms nowadays -- all claiming to provide the fastest results–we all know the basic equation to staying fit and healthy is regular exercise and proper diet.This article is designed to help you equip yourself with tips, tricks and practical advice on how you can stay fit and healthy in the modern times. It doesn’t have to be a constant struggle.

Vital Tips For A Fitter, Healthier You!

• 1 Stay hydrated.

This is one of the most important advices you can ever get when it comes to staying healthy and fit. Drinking water every chance you get, or at least every couple of hours. Water helps ensure your body systems will keep running smoothly and it also plays a vital role in weight loss. So don’t forget to drink up.

• 2 Your mom was right, never skip breakfast.

You have probably heard it over and over how breakfast is the most important meal of the deal. And it really is. A lot of people seem to think skipping breakfast will help them lose weight faster. This could  not be farther than the truth! According to numerous medical studies, people who skip this meal actually have increased risks of gaining weight. Breakfast helps stabilize the body’s metabolism. Ditching your first meal of the day will result to an increase in LDL levels or bad cholesterol and lower insulin levels. The increase in bad cholesterol in the body will result to clogged arteries, which can lead to a number of serious health complications such as heart disease. There is also that little known fact that people tend to take in higher calories all throughout the day after missing their breakfast. If you are trying to lose weight, have a small fruit, granola or yogurt for breakfast.

• 3 Take fish oil supplements.

Recent  studies  conducted by University of Western Ontario revealed  that regular intake of fish oil supplements can speed up burning of calories by as much as 400 more calories. Fish oil supplements are rich in Omega 3, which is also effective in the prevention of the hardening of the arteries, which is one of the leading causes of heart diseases. However, it is generally best to check with your physician first before adding fish oil supplements into your daily regimen.

• 4 Work up a sweat.

Make exercise a part of your daily routine. Regular exercise helps keep the heart healthy. There are number of ways you can incorporate exercise into your lifestyle, it’s a matter of finding one that best suits you. Try to exercise at least 3 to 4 times a week, you will be surprised how much calories a simple jog or brisk walk can burn. To give you an idea, here are some few examples:

• Biking at a leisurely pace for 1 hour ---- a total of 230 to 340 calories burned

• Walking at a moderate pace for 1 hour – a total of 205 to 300 calories burned

• Mowing the lawn for 1 hour – a total of 300 to 450 calories burned

• Jogging at a moderate pace for 1 hour ---- a total of 300 to 600 calories burned.

• 5 Add variety to your exercise routine.

Keep  things  light  and fun by  changing your fitness  routine every now and then. Explore activities that aid weight loss, go outside and job along the park or by the beach. Consider taking up strength training, mountain climbing, cycling and other fun activities that can make exercise more fun and exciting.

• 6 Get enough sleep.

With  the  fast--paced  lifestyle and grueling  schedules, sleep  is  often  taken  for granted. An average person needs to have 7 to 8 hours of sleep every night. If you want to maintain a healthy weight, sleep should be given equal importance, as it is the only time the body can heal and repair itself. Lack of sleep also impairs brain function so make sure you get enough zzzzs.

• 7 Enjoy mind and body exercises.

Consider taking yoga or tai chi classes. These exercises do not only stretch your  muscles as well as strengthen the bones, sinews and joints, it can also help you relax mentally. Mind and body exercises are great way to wind down after a long and grueling day at work. It can help ease anxiety and pain as well as sped up recovery time.8 Learn relaxation techniques. It’s no secret that stress can contribute to weight gain and development of chronic diseases. By learning relaxation responses, you can stop the adverse effects that come with stress. Among the popular relaxation techniques include breathing exercises, journaling, visualization and laughter, among others. If you deal with serious amount of stress on a daily basis, teach your body how to best cope with it.

• 8 Ditch the chips for healthier snack options.

Cultivate smarter food choices to stay fit and healthy. This includes choosing your snacks   with   more   thought   and   consideration.   If   you   enjoy   a   bag   of   chips   while watching TV or movie, replace it healthier snack choices like a piece of apple, small yoghurt or whole wheat pita bread – all of which can satisfy your cravings minus the calories. Keep your healthy snacks readily on hand so you won’t be tempted to indulge in junk food. Make sure you don’t have junk food and unhealthy food products on your desk and pantry. By keeping it out of sight, you won’t feel deprived.

• 9 Discover the healthy goodness of green tea.

Take cure from the Japanese and discover how green tea can aid in rapid weight loss. You can use it to quench your thirst instead of soda and other fizzy drinks. Green tea have been known to work well with a number of health conditions include rheumatoid arthritis,  cardiovascular  diseases,  impaired  immune  function,  infections,  high cholesterol levels and even certain forms of cancer.

• 10 Take vitamin supplements.

If you are trying to cut down on your calorie intake, chances are, you may be also compromising your nutrition. The best way to augment the depleted vitamins and minerals in the body is through supplementation. Discuss this with your physician and determine   which   type   of   supplementation   will   best   address   you   nutrition requirements.

• 11 Wash your hands often.

One preventive measure to avoid getting sick or contamination is by washing hands thoroughly and regularly. This may be a very basic habit that has been inculcated in us since early childhood, but one that is sorely overlooked. Here are some guidelines on washing hands: Wash hands before:

• Preparing meals

• Before eating

• Treating wounds

• Giving medication

• Caring for the injured and sick

Wash hands after:

• Handling food, especially when handling raw meat and poultry

• Using the toilet

• Changing diapers

• Touching toys, pets and waste• Coughing, blowing of nose, and sneezing into hands

• Treating wounds

• Caring for the injured and sick

• Handling chemicals and garbage or anything that might be contaminated

•  12 Take annual health tests.

Annual physical examinations are generally covered by health insurance or you can also get it for free or at a minimum cost. Routine tests are critically important to detect health problems at an early stage before they grow into a serious health issue.

• 13 Be kind to yourself.

Treat yourself every now and then. These can just be simple pampering such as getting your hair done at a posh salon, or scheduling a massage appointment. Break away from the demands and pressures of daily living and allow yourself to slow down, recharge and find temporary relief.

• 14 Stay motivated.

It can be difficult to stay on track to a health and fitness program if you are no longer motivated. Seek inspiration and find ways to stay motivated to make smarter choices and right decisions every single day. You are constantly faced with choices that pose real temptations such as choosing between watching TV and working out, or choosing between a chocolate chip cookie and a piece of fruit.

•  15 Limit sugar in your diet as much as possible.

We all know how sugar can be detrimental to health. The problem is it is in so many products so make sure to read the labels and learn to steer clear from any processed food   products   as   it  is   most   likely   laden   with   too  much   sugar.   Nutrition  experts recommend limiting added sugar to no more than 10 tablespoons a day. However, sugar can come in so many forms and under many names. Be extra wary on food products that contain the following:

• Glucose

• High fructose corn syrup

• Lactose• Honey

• Fruit juice concentrates

• Molasses

• Maltose

• Sucrose

• Brown sugar

• Fructose

To give you an idea on the sugar content on some of the popular food products and

beverages, refer to the data provided below:

• Regular soda 33%

• Candies 16%

• Cakes, pies and cookies  13%

• Fruit drinks 10%

Individuals who are constantly exposed to consumption of food products with high  sugar content also increase their calorie intake and lower micronutrient supply.

• 16 Eat complex carbohydrates.

When it comes to losing weight and eating right, we all know we need to watch our carb intake. However, there are good carb sources that are perfectly safe to eat such as whole grains. FDA recommends 55% of daily calorie supply should be derived from carbohydrates.   However,   you   need   to   closely   monitor   the   sources   of   your carbohydrates   as   there   is   a   huge   difference   between   complex   and   simple carbohydrates. Simple carbohydrates are normally found in pasta, rice, white potatoes along with some daily products. They contain high amounts of sugar that need to be broken down by the body. While this type of sugar provides energy, when not consumed, it will be converted to fat. This is the reason why many diets restrict the intake of carbohydrate--rich food. Simple carbohydrates can contribute to weight gain and are especially risky for pregnant women. On the other hand, complex carbohydrates, while containing sugar also feature more complex chains, making it more difficult to break it down. This allows the human body ample time to use it longer. Another great benefit of complex carbs is the high fiber content, which add bulk to the diet, effectively warding of hunger at the same time alleviate and prevent constipation.

• 17 Cut down your caffeine.

Too much caffeine can be bad for your health. Limit your intake to at least one to two cups   per   day.   However,   a   lot   of   people   are   actually   silent   victims   of   caffeine addiction with common symptoms that include irritability, anxiety, upset stomach, poor concentration, insomnia, and depression, among others. Caffeine has become a lifetime drug addiction for many. In essence, it is a toxic substance that should always be taken in moderation. Like sugar, it has the tendency to over stimulate and then weaken the adrenal glands, which results to fatigue. People suffering anxiety attacks and insomnia and are caffeine addicts will require   high levels of tranquilizers to aid relaxation and promote better sleep. If you are not really hooked into drinking coffee, avoid the addiction at all cost. Like illegal   drugs,   caffeine   also   has   its   own   host   of   unpleasant   symptoms   during withdrawal.21 Push yourself. You have probably heard advices telling you not to be hard on yourself. There is a huge difference between castigating yourself and adhering to self0disciplen. Push yourself in a positive way but don’t allow self--imposed pressure overwhelm you instead of motivate you.

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• 18 Take it from Nike, JUST DO IT.

Most times we find ourselves willing victims of procrastination, always putting of exercise and  diet  for  another day. Instead of over thinking  and over--planning  things,  just go ahead and do it. You will soon find your momentum and discover that one hardest part is getting started.

• 19 Watch what you put on your grocery cart.

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One cardinal rule you need to vigilantly follow is to never do your grocery shopping on an   empty   stomach.   Otherwise,   you   will   find   yourself   falling   prey   to   compulsive buying. Instead, prepare a list of things you need and but make sure to stick to that list. Make sure to stick to whole, fresh food products.

• 20 Take 5 to 6 meals a day.

Digital Yogi

Digital Yogi

Many people who go on a diet often complain about dealing with hunger pangs and that sense of deprivation. One way to combat this is to replace your 3 large meals with 5 to 6 small ones. This will not only prevent you from overeating and caving in to temptation, regular food intake can pump up your metabolism.
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Staying healthy and keeping fit can be an uphill struggle when you're busy. If we want to start our journey to having a better body to feel great, Exercise Daily. Exercise daily for at least an hour. Eat the Right Foods and Portion Each Meal. Keep Track of Calories and Food Intake Per Day.

Thank you very much

Digital Yogi