We
all want to be our fittest selves, but with so much advice floating around out
there, it can be hard to hone in on what healthcare tips actually work. To make
your life a bit easier, we’ve rounded up a number of our go-to healthy
strategies, to help you reach your most ambitious fitness goals even quicker.
Say hello to H2O:
Whether
you're heading off to spin class, boot camp, or any other exercise, it's always
important to hydrate so you can stay energized and have your best workout.
Electrolyte-loaded athletic drinks, though, can be a source of unnecessary
calories, so "drinking water is usually fine until you're exercising for
more than one hour". At that point, feel free to go for regular
Gatorade-type drinks (and their calories), which can give you a beneficial
replenishment boost.
Buy comfy sneaks:
You
shouldn't buy kicks that hurts, bottom line! "Your shoes should feel comfortable
from the first step". So shop in the evening—your feet swell during the
day and stop in the late afternoon, so you want to shop when they're at their
biggest. Also make sure the sneaks are a little roomy—enough so that you can
wiggle your toes. They should be comfy.
Find the best fitness friend:
A
workout buddy is hugely helpful for keeping motivated, but it's important to
find someone who will inspire—not discourage. So make a list of all your
exercise-loving friends .Is she supportive (not disparaging) of your goals? And
last, will your bud be able to keep up with you or even push your limits in key
workouts? If you've got someone that fits all three, make that phone call.
Pick up your perfect tunes:
Running
with music is a great way to get in a groove (just make sure it's not blasting
too loudly, or you won't hear those cars!). To pick the ultimate iPod playlist,
think about what gets you going. “I know several elite athletes that listen to
what we'd consider ‘relaxing’ music, such as symphony music, while they do a
hard workout”.
Police your portion:
Does
your steak take up more than half your plate? Think about cutting your serving
of beef in half. That's because it's best to try and fill half your plate with
veggies or a mixture of veggies and fresh fruit, so that it's harder to overdo
it on the more caloric dishes (like cheesy potatoes or barbecue sauce–slathered
ribs—yum!).
Run with this:
Before
you hit the road, make sure you're packing these key staples: a watch to log
your total time (or a fancy GPS to track your mileage), an iPod with great
amp-you-up music, a cell phone if you don't mind holding onto it, and a RoadID (a bracelet that includes all your
vital information. And on a sunny day, wear sunglasses. "They reduce
glare, which can decrease squinting, ultimately releasing the tension in your
shoulders". Hey, we'll take a boost where we can get it!
Fun up your food
It's
easy to get in a diet, even if you're loading up on flavorful fruits and
veggies. The solution is, Have plenty of spices, fresh herbs, and lemons at
your cooking beck and call. "It's amazing a little dash of spice, sprinkle
of herbs, pinch of lemon zest, or squirt of lime juice can do to liven up a dish—and
your diet". The best part: They contain almost no calories.
Find healthy fast food:
Have
to work late tonight and need dinner—in a hurry? Not to worry. If you find fast
food is your only option, pull up the restaurant's nutrition facts online
before you go; you can make an informed decision ahead of time about what to
order. "Nearly every quick-service restaurant has a relatively healthful
option or two". We're thinking salads, chili, or grilled chicken.
Up your fiber intake:
Along
with protein and good-for-you fat, fiber is one of those nutrition elements
that keep you full and fueled all day long. And if you’re trying to get fit and
shed pounds, fiber is your best friend. In fact, in one an American Heart
Association study, participants who consuming 30 grams of fiber a day ended up
losing weight and improving their heart health. So when it comes to staying
healthy and slim, aim for that 30 gram fiber goal!
Work out in the morning:
Sure,
it can be a pain to drag yourself out of bed for a morning workout. But
according to a study from Appalachian State University, opting for a 45-minute
a.m. sweat could cause a metabolic spike, helping your body continue to burn an
additional 190 calories throughout the day.
Have a hearty breakfast:
By now you’re probably tired of hearing how
breakfast is the most important meal of the day—but this tired piece of advice
couldn’t be more true! In one study completed at the Imperial College of
London, participants who skipped breakfast were more tempted to reach for
unhealthy, high-calorie foods later in the day. And in case you need more
evidence to eat that a.m. meal, further research found that women had a larger
When to weigh:
You've
been following your diet for a whole week. Weigh to go! Now it's time to start
tracking your progress (and make sure pesky pounds don't find their way back
on). “It's best to step on the scale in the morning before eating or drinking”.
For the most reliable number, be sure to check your poundage at a consistent
time, whether daily or weekly.
posted by:Aleena Atif
