How to stay fit by eating healthy and staying active

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Want to know the secret of feeling great and staying on top of your game? Know the secrets to a good life by eating the right food.

One of the easiest ways you can feel better and maintain a healthy weight is to stay physically active and eat food that is good for you. There are people who depend on you, so to be there for them, and keeping up with the busy daily schedule requires you to eat better and move more. This article will discuss the importance of regular physical activity and having a good daily diet, and how you can incorporate it into your daily routine.

Why is it important to eat better and move more

One of the prime reasons for you to eat better and be more active is to allow you to reach a healthy weight and maintain it. The other primary reason is,  it helps you to fight the chances of developing health issues like stroke, kidney disorder, certain types of cancer, high blood pressure, and heart disease. 

Along with that, a few other benefits of eating well and moving more are just to have more energy for your daily activities, have a better feeling about yourself and your family, give your body a better tone, and managing stress becomes a lot easier.

Adopting healthier habits does not happen overnight and getting the help of your friends, family and colleagues can make it easier for you. You can convince them to join you on the road to a healthier life by letting them know that it’s also important for them to be healthy. Having a company in your journey will make it easy for you to eat better and move more.

Should you seek professional advice before starting?

If you are planning to start with less intense physical activities such as walking, then you probably don’t need to consult a physical health professional. Although, if you have diabetes or other chronic conditions then it’s a good idea for you to consult with a health professional about the amount and type of physical activity that will suit you best.

How to manage eating healthily

When it comes to healthy eating, nothing tops fruits, vegetables, and having portions of whole grains and protein in your food. Your body needs an adequate supply of important nutrients and fiber, that you will get in these foods. Discussed below are a few healthy options for meals that you can plan for yourself and your family:

  • You can try eating a variety oft-colored vegetables as a salad, like sweet potatoes, yellow peppers, or spinach.
  • Whole-grain cornmeal, whole-wheat bread, brown rice, oatmeal, or other whole grains.
  • Fruits of different colors, such as bananas, grapes, and apples. You can try seafood, tofu, beans, chicken, or other foods that are rich in protein such as pork and lean beef.
  • You can include milk products such as low-fat or fat-free milk, or non-dairy products such as rice or almond milk.

It’s not a problem to have a treat every now and then. But you must avoid taking sweet treats like candy, cookies, or ice cream every day. No harm in taking them in a small amount on special occasions. Sugar and calories are things you should avoid, besides it’s important that you know, soda and alcohol have a lot of sugar in them. Instead, try cold-pressed juice that is backed by science and 100% based on plant nutrition.

You can go for lactose-free yogurt and milk if you have trouble digesting the lactose in milk products. Soy and nuts are a great source of calcium, so be sure to add juices and drinks made from it. Cereals will provide you with the much-needed calcium. Leafy vegetables such as kale and collard greens and fish such as salmon will also provide you with your daily dose of calcium.

How to get enough physical activity

Getting regular physical activity is crucial to improve and maintain your health. Your target should be to achieve 30 minutes of moderate physical activity on several days in the week or 150 minutes a week. Dancing or brisk walking are examples of moderate physical activity. Your breathing and heart rate will be speeded up with moderate physical activity.

The trick is to work slowly towards your goal of 150 minutes per week, that is if you haven’t been that active lately. This can be achieved by starting with moderate activities throughout the week for a shorter period of time. You will notice the health benefits that you will get even after doing as little as one hour of moderate activity in a week.  

You must realize that some physical activity is better than no physical activity any day. So spread out the activity throughout the week according to your convenience. It’s totally fine even if it is just for 10 to 15 minutes on any given day.

There’s nothing like some good old’ physical exercise to help you lose weight and stay fit. So consider working out for an hour a day for five days a week. You can also try to strengthen your muscles so go for activities that help in doing that. Workouts that require rubber strength bands and hand weights are good for strengthening muscles.

How to maintain a balanced diet on the go

Slipping off when you are on the go is not an option. Here are a few ways to avoid that.

  • Avoid unhealthy fast food at work, instead pack a healthy snack such as fat-free yogurt with fruits, or an apple.
  • You don’t need to finish your entire meal in one sitting. Share it with a friend or bring half of it home to finish later.
  • Fried foods are bad for your system. So instead of fried chicken, go for grilled, broiled, or baked chicken.
  • Don’t include heavy sauces, salad dressings, or gravies in your food. Leave them off or take them as sides.


Reaching better fitness is not going to happen overnight. You need to set specific realistic goals that you can achieve and try to reach them at a pace you can manage easily. Take the help of your friends, co-workers, and family. Let them motivate you by helping you get back on track if you suffer a setback, or rejoice in your achievements. Just keep a positive attitude and keep trying until you reach the ultimate goal of feeling great and staying fit!




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