Maintaining ideal figures seems like a fantasy. You might keep an opinion that staying fit means indulging in those hardcore exercises and living a life of deprivation, and use it as an excuse to stay unhealthy. If so, you aren’t the only one. 

According to a survey, 34% of men and 42% of women are not meeting the recommended levels of aerobic activity. This leads to obesity and, then chronic diseases, causing earlier deaths of women in the UK. Don’t worry. I'm here to help. Lend me your concentration for a while and see how these five foolproof tips for staying fit can make wonders happen. 

However, before diving into the topic, let’s have a small TED talk. Staying healthy doesn’t only mean exercising regularly or eating healthy. It’s a complete mindset. It involves making healthy life choices and adopting healthy habits. Of course, it has its challenges, and you have to compromise on various things. The beauty of this whole thing is, it will never let you down.

Hence, without further ado, let’s get started.

1.               Exercise
 
·       Start walking or jogging.
 

 The first thing that you need to do to get in shape is to stay physically active. If your daily routine doesn’t include this, you can develop a habit of walking or jogging. This keeps your heart and lungs working actively and increases the overall blood flow. 

The best part is; you can do it anytime and anywhere without any equipment. All you need is a good pair of shoes, and you are good to go.

Furthermore, it improves cholesterol levels, strengthens bones, and maintains blood pressure. Not just this, jogging or walking reduces the risk of several diseases like diabetes or other heart-related diseases and can potentially reduce age-related memory loss.

You can start by making a routine that suits your schedule. For example, you can wake up an hour or two before your set time and go for a walk, and give an active start to your day. Start by walking for 10-15 minutes a day and then slowly increase the duration until you walk for 30-60 minutes or more per day. 

Additionally, if your workplace or office is nearby, you can start walking on foot rather than by bike or any other mode of transport. In places like malls or stores, you can park your vehicles a bit farther from the entrance so that you get to walk a little.

However, we should remember that the key is to develop a habit first because you don’t want to give up as soon as you start, and then slowly level up by increasing the pace and distance of your walk. 

·       Exercise at home

If you are not a severe exerciser, the idea of going to the gym can be a bit intimidating. The good news is, many exercises are so simple you can do them at home without any equipment. All you need is a strong will and determination, and you can achieve your fitness goals, that too in the comfort of your home!

These exercises include push-ups, squats, lunges planks, and side planks. Even yoga practices are effective. Together, these sets of activities helps to keep your weight under control and improve your muscular strength and range of motion. They help you strengthen your bones and joints as well.

An effective way to get results through exercises is to keep them changing regularly. Your body quickly adapts to the exercises you are doing, so continuing them for a long time won’t be a good idea. If you usually do exercise, you might get your hands on yoga. Whereas, if you prefer running, doing exercise would be a good option. This technique will enhance your results.

·         Swimming

Swimming is one of the best workouts ever. The best part about swimming is that the water takes the strain off your joints and bones and helps you move easily. It is helpful for people with arthritis because it’s not much weight-bearing. 

Moreover, it can also help you get in a better mood. Daily sessions of swimming can help you shed extra pounds and get in shape. Remember, the key here is to stay consistent.

2) Maintain a balanced diet

No matter how hard you are exercising or how many calories you are burning a day, you will not be able to come in shape unless you avoid junk food. According to the World Health Organization, improving diets could prevent up to 40% of cancer, at least 80% of heart disease, stroke, and Type 2 diabetes. 

 The best way to do so is to build a habit of eating a balanced diet. 

Now, the question arises. What is a balanced diet?

A balanced diet

A balanced diet provides your body with all the nutrition it needs. This nutrition comes from five different sources, namely proteins, fruits, vegetables, dairy products, and whole grains. If you consume these foods in proper portions, you’ll very soon start observing changes in your overall health and mood, since a healthy diet affects your mood. 

It gives you energy, which makes you more productive and helps you achieve all your tasks without even getting tired as you otherwise would.

Having discussed its benefits, let us discuss the components of a balanced diet in detail.

Components of a balanced diet
 

·         Proteins

Your body requires protein to build up body cells, heal wounds, maintain muscles, and do numerous other tasks. It is high in iron, which plays the role of carrying oxygen to all the parts of the body.

Protein comes from two sources; animal-based protein and plant-based protein. The best option for animal-based protein includes poultry such as chicken and meat such as mutton and fish. However, you should ensure that the meat should be fresh, as processed meat contain salt and other preservatives that may harm your body. 

As for plant-based proteins, nuts, beans, lentils, peas, and almonds are some options.

·         Fruits

Fruits provide your body with fiber. Taking a proper portion of fruits implies that you provide yourself with vitamins, minerals, and antioxidants. Some of them are hydrating as well. Fruits, however, are high in sugar. This sugar is natural and hence is not as harmful as that found in sweet dishes. As they have sweet nature, fruits are a better alternative to sweets and desserts. 

Here again, we need to clear our mind that seasonal fruits are better than imported ones because they are fresher and have a higher nutritional value. If you are a diabetic patient, you should consider talking to your doctor, as your case differs from others.

·         Vegetables

Vegetables are essential sources of vitamins, minerals, and antioxidants. They also are rich in fiber, which helps to keep your digestive tract healthy and clean. 

What we love about them is that they offer you fewer calories and fill your belly simultaneously. Vegetables have a wide variety, including green leafy vegetables, starchy vegetables, beans and peas, red vegetables, and others.

If you want to obtain full nutrition, you have to eat from each of these varieties. You'd be smart if you eat them raw or slightly cooked as over-cooking them can decrease their nutritional value. That's also why it's best to have them as salad or juices.

·         Dairy products

Dairy and fortified products are vital sources of calcium, protein, and vitamin D. They also contain high amounts of fats. Therefore you should be careful while choosing them. Choose products that offer low fats. Some low-fat options include low-fat milk, soy milk, cottage cheese, and yogurt.

If you are a vegetarian, don’t worry. You still have got some better alternatives. Like, you can always go for fortified foods, such as almonds, oats, flax seed, and coconut. Fortified cereals and juices along with rice and beans can provide you with a good amount of calcium and vitamin D.

·         Whole grains

There are two categories of grains; whole grains and refined grains. Refined grains, as their name implies, have their major components eliminated during their refining or processing. Hence, they don’t provide complete nutrition. Whole grains, on the other hand, contain complete nutrition. They contain all three parts, called bran, germ, and endosperm. 

Additionally, refined grains can increase your blood sugar level. It is not good for your health and even worse if you struggle to lose weight. On the other hand, whole grains don't have a significant effect on your blood sugar level. In fact, it offers you some vital vitamins, minerals, and fiber. Some healthy options we have include oats, barley, and brown rice.

 
·         Fats and oils

When it comes to healthy eating or dieting, most people think of fats as unhealthy and something they should avoid. However, the case is a bit different. Your body needs fats as they are an essential source of energy and vital for cell health. The problem starts when you take high amounts of fats, which increase your calories, and you end up gaining weight. 

To avoid this, you can take some general measures, such as avoiding deep-fried food, because it has lost most of its nutrition and contains a high amount of calories. Choosing which oil to use can be of great help. Vegetable oil, fish oil, and olive oil offer lesser calories and higher nutrition, and hence, can be our choice. 

In addition, trans-fats usually found in hydrogenated oil should be avoided fully. As I said earlier, healthy life doesn't necessarily deprive you. Thus, you can still consume butter and cheese, though it’s better to have them sparingly.

 
A healthy eating plate

Now, that we’ve learned what to eat, let’s have a look at how much of each we should eat, as when it comes to making a healthy plate, the size of portions matters a lot.

A healthy eating plate. As mentioned earlier, healthy eating should comprise five components.

•   Proteins        

  
They should take up 1/4th of your plate. Poultry, chicken, beef, and beans are all healthy choices. Processed meat, should, however, be avoided.

• Fruits and vegetables.

They should take up 1/2nd of your plate. Remember to always go for a variety to avoid boredom and take complete nutrition out of them.

•  Dairy products

You should have dairy products in one or two servings per day. Make sure to avoid a high intake of them.

•    Whole grains

They should take up 1/4th of your plate. Here, a life-saving tip would be to replace pasta or white rice with whole-wheat pasta and brown rice. Swapping unhealthy food with healthy alternatives can be life-changing.

•  Fats and oils

Experts yet can’t advise an exact amount, but we should take it in moderation.
By making your plate, according to the above-mentioned tips, you will be able to see results very soon. As we discussed earlier, these steps will never put you down.
 

Now, let’s get back to the topic. Where were we? Yes, on our third proven tip to stay healthy and fit.

3) Keep yourself hydrated
 

Water makes up 60% of your body weight. This clearly explains why there is a need to drink plenty of water. All the processes taking place inside your body depend on it since it’s the medium of all chemical reactions. Therefore, it's crucial to drink recommended 12 amount of water every day. 

However, in situations such as hot weather and fever, you need to increase the intake since your body is losing more water than usual. In such cases, you can have 13 or more glasses.

If you are not a big fan of plain water. Don’t worry! We’ve got you. You can mix water with fruits to give it some flavor. You can choose fruits of your choice, and even vegetables can serve the purpose well.

 All you need is determination and you can reach your goals. If you are exercising, having water before, after, or in the middle of the exercise can greatly enhance your performance.

As much as drinking an adequate amount of water is crucial, drinking clean water has significance too. Contaminated water carries the risk of water-borne diseases such as diarrhea, hepatitis, polio, and typhoid. Therefore, it’s important to drink clean water. If you are unaware of the water source, make sure to boil it and let it cool naturally before drinking.

4) Make healthy choices whenever and wherever possible
 

• Get adequate sleep

Going to bed early and taking 8 hours of sleep is essential. It is when you are sleeping that your body releases hormones such as testosterone that your body requires. The chemical calms and refreshes your brain to make it ready to work again tomorrow. Taking proper sleep, for the same reason, keeps you in a better mood and your mind alert. 

Now, what happens when you deprive yourself of proper sleep? Midnight cravings. What happens is when your brain is tired, it is unable to tell whether it needs sleep or glucose, so it just craves sugar, and you get your midnight cravings. This is our brains’ way of getting energy. This way, you end up consuming a greater amount of sugar when sleep-deprived as compared to when you are taking proper sleep.

 Meanwhile, no matter how busy your life is or how tempting it is to stay up a little late to complete those tasks, you need to get to bed when it’s time to sleep. If you have trouble sleeping, the best thing you can do is develop a habit. Once it becomes a part of your routine, you will find it easy to sleep early and wake up on time.

·  Get yourself tested

Getting yourself tested is an important step to knowing your overall health status, especially if you have diseases such as HIV or hepatitis B. If left untreated, these diseases can worsen over time and lead to your death. Therefore, getting checked up is necessary, so you either continue preventing it or take necessary measures to stop it.

·  Avoid the use of alcohol

One of the best things you can do to maintain a healthy lifestyle and lean body is to avoid alcohol. Excessive use of alcohol can increase the risk of physical as well as mental disorders. Some major problems include liver cirrhosis, cancers, heart diseases, and even stroke. 

Moreover, if you have a habit of driving after being drunk, you may get serious injuries and even die in an accident.

• Avoid smoking

You must have read or heard that smoking is injurious to health. But how often do you think about it? The worst part about smoking is that it affects all parts of your body. It increases your blood pressure, which leads to the development of many heart diseases. 

Furthermore, it damages your lungs by decreasing their capacity. Their efficiency also decreases which you might feel when you are exercising. Eventually, you will find it harder to exercise. If you still don’t quit smoking, you will get liver cirrhosis.

·       Wake up early

If you are waking up early, let's say at dawn, you are committing yourself to a healthy lifestyle. You have plenty of time, which you can schedule into different tasks. You can have your workout sessions and jogging before going to work, which spares you the evening time to enjoy with family and friends.

5)     Keep yourself motivated

This is something that I can't emphasize enough. Keeping yourself motivated will lead you to accomplish anything. If you fail in doing so, you might as well be devastated. 

See, it all starts with faith and belief. Tell yourself that you can do it. It’s your life and it’s you who is going to decide what to do with it. Tell yourself that you want to get fit, and can do it! It all starts with you, and a strong mind and determination will lead you to achieve anything.

Once you motivate yourself, the next thing you need to do is to make a plan or set a routine since it is easier to stick to it and stay committed. It also eliminates the procrastination part of your life. As now, instead of thinking about what you should do or avoid today, you are just going to wake up and have your daily tasks achieved one by one.

In addition, you can also ask others to join you in your journey. Additional help from them will keep you motivated on days when you are feeling a bit low and help you achieve your target. Last but not least, give yourself some treats after accomplishing your goals. If you’ve spent an entire week exercising, eating healthy, and following your routine. You can treat yourself by going out on a movie night or eating at your favorite restaurant. Remember, healthy life does not deprive you of its pleasures.

Conclusion

Healthy living is a complete mindset. Once you succeed in motivating yourself, you can easily make a routine and start following it. Remember, you are not going to be harsh on yourself. Instead, you get into this routine slowly, bit by bit.

By following these 5 proven tips to stay health. Including eating a balanced diet, exercising, and making healthy choices, you can surely achieve that desired lean body. There will be times when you’d find yourself teetering between eating unhealthy and staying fit. In those times, remember these little compromises will amount to one precious thing; health.