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26 HELPFUL TIPS FOR FITNESS AND NUTRITION

Get stronger in no time with these accessible, actionable tips.

By
Leslie Barrie
Leslie Barrie
Leslie Barrie is a health and wellness writer and editor. She has worked on
editorial staff of several publications including Health, Seventeen, Woman's
Day, Marie Claire, and more.
health's editorial guidelines
Updated on December 19, 2022
Medically reviewed by
Elizabeth Barnes, RDN
Medically reviewed by Elizabeth Barnes, RDN
Elizabeth Barnes, MS, RDN, LDN, is a dietitian with a focus on treating clients
with eating disorders and disordered eating to help them to mend their
relationship with food and their bodies.
learn more
 * 
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Trending Videos


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We all want to be our best, healthiest selves. Still, with so much advice
floating around, it can be hard to choose which healthy lifestyle tips are worth
trying.



To make your life a bit easier, we've rounded up some of our go-to diet and
fitness strategies to help you achieve your goals.




STAY HYDRATED

Whether you're heading off to spin class, boot camp, or any other exercise
class, it's always important to hydrate so you can stay energized and have your
best workout. But you don't want to grab just anything for hydration purposes.



Electrolyte-loaded athletic drinks, for example, can be a source of unnecessary
calories.1 So "drinking water is usually fine until you're exercising for more
than one hour," Jackie Newgent, RD, author of "The Big Green Cookbook," told
Health.



But if you are doing high-intensity exercise for a long period, feel free to go
for regular sports drinks. They can give you a beneficial replenishment
boost—especially since they typically include minerals, electrolytes, and
sometimes vitamins.2



If you don't want the calories but want some flavor, there are lower-calorie
sports drinks available, added Newgent, that you could find in the grocery
store.




FIND A WORKOUT BUDDY

A friend you can work out with is very helpful for staying motivated, but it's
important to find someone who will inspire—not discourage. So make a list of all
your exercise-loving friends, then see who fits this criterion, Andrew Kastor,
an ASICS running coach, told Health:


 * Can your pal meet to exercise on a regular basis?
 * Are they supportive (not disparaging) of your goals?
 * 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 the phone call to start getting
fitness plans together. But if you don't have someone close to you who could be
your workout buddy, you may be able to find other ways to exercise with others.



You could check out a local gym or recreation center for more information about
group workout classes, personal training sessions, or exercise-focused groups.
You could even ask your family members or friends if they know individuals who
are also looking for a workout buddy.




STOCK YOUR FRIDGE WITH HEALTHY FOODS

Foods like fruits, vegetables, and lean meats can go a long way for your fitness
journey.



There are even some delicious, healthy snack options to take advantage of, like
hummus, grapes and walnuts, and apple slices with cheese.



Additionally, some key ingredients may make it a lot easier to meet your
weight-loss goals. During your next grocery store run, you could also consider
placing Newgent's top three diet-friendly items in your cart:


 * Balsamic vinegar (it adds a pop of low-cal flavor to veggies and salads)
 * In-shell nuts (their protein and fiber keep you satiated)
 * Fat-free plain yogurt (a creamy, comforting source of protein)



"Plus, Greek yogurt also works wonders as a natural low-calorie base for
dressings and dips—or as a tangier alternative to sour cream," said Newgent.


10 Foods That May Help With Weight Loss



RELIEVE THOSE ACHY MUSCLES

After a grueling workout, there's a good chance you're going to be feeling sore
thighs and tight calves.



Fortunately, you might get relief from post-fitness aches by using cold water
immersion in the form of ice baths. This involves submerging your lower body in
a cold bath (50 to 59 degrees Fahrenheit; you may have to throw in some ice
cubes to get it cold enough) for 10 to 15 minutes.34



"Many top athletes use this trick to help reduce soreness after training
sessions," said Kastor. "An athlete training for an important race should
consider getting one to two massages per month to help aid in training
recovery."



Of note, when a person puts their body in cold water, doing so can lead to
increased breathing, heart rate, and blood pressure. The body can also lose heat
faster in cold water than in air.5



In other words, cold water can cause the body to work harder, which may not be
good for certain health conditions. People should not use ice baths if they
have, for example, the following conditions:


 * Cryoglobulinemia (a condition where antibodies in the blood thicken in the
   cold)6
 * Heart conditions
 * Impaired circulation
 * Open wounds
   
 * Raynaud's disease (a condition where blood vessels get narrow due to cold or
   stress)7
   
 * Type 1 and type 2 diabetes



Cold temperatures might also worsen dysesthesia symptoms (when normal stimuli,
like touch, are painful or don't feel good)8 or lead to urticaria, or hives.9



To be sure ice baths are safe for you, talk with a healthcare provider if you
are interested in trying this type of therapy.




CURB YOUR SWEET TOOTH

Cutting down on sugar can assist you with weight loss—individuals who consume
less sugar end up with lower weights.10




HOW ELSE CAN REDUCING SUGAR BE BENEFICIAL?

Limiting sugar, especially added sugar, may also help with the following
conditions:1112

 * Type 2 diabetes
 * High blood pressure
 * Tooth decay
 * Heart disease

"To satisfy your sweet tooth without pushing yourself over the calorie edge,
even in the late night hours, think 'fruit first,'" said Newgent.



You can enjoy a sliced apple with a tablespoon of nut butter (like peanut or
almond) or fresh fig halves spread with ricotta.




WEAR COMFORTABLE SNEAKERS

You shouldn't buy shoes that hurt: "Your shoes should feel comfortable from the
first step," said Kastor.



Your feet swell during the day and stop in the late afternoon, so if you need
sneakers, you'll want to shop when your feet are biggest. Also, make sure the
shoes are a little roomy—enough to wiggle your toes, but no more than that.



They should be comfy from the get-go, but they'll be even more so once you've
walked or ran 20 to 40 miles in them, said Kastor.




PICK YOUR PERFECT TUNES

Running with music is a great way to get in a good workout groove. To pick the
ultimate playlist, think about what gets you going and that you find uplifting.



"I know several elite athletes that listen to what we'd consider 'relaxing'
music, such as symphony music, while they do a hard workout," said Kastor.



The best part about music during a workout is that the right music can make you
feel better emotionally, help you perform better, and improve how much oxygen
you take in.13




KNOW WHEN TO WEIGH YOURSELF—AND HOW OFTEN

It's normal to want to weigh yourself soon after starting a new diet or fitness
routine. "It's best to step on the scale in the morning before eating or
drinking—and before plunging into your daily activities," said Newgent.



If you're wondering how often to weigh yourself, be sure to check your weight at
a consistent time—possibly every week—for the most reliable number, and don't
let yourself get too discouraged by different results since weight fluctuations
are normal.


What Weighs More: Muscle or Fat?



KEEP YOUR PORTIONS IN CHECK

When you change your diet, portion control can help with weight management.



Portion control requires special attention to your current eating habits. For
example, if your steak takes up more than half of your plate, you may want to
consider 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, said Newgent, so you can get a healthy mix
of proteins, fats, and carbs.




SIP SLOWLY

If you know you'll be partaking in more than one drink, try to order a glass of
water between cocktails, said Newgent. Drinking water can help you stay hydrated
and feel less thirsty.14



But your H20 doesn't have to be ho-hum. "Make it festive by ordering the
sparkling variety with plenty of fruit, like a lime, lemon, and orange wedge in
a martini or highball glass," added Newgent.




PLAN YOUR RUNS AHEAD OF TIME

When you have a 5K or 10K (or just a regular run) on your calendar, it's
important to plan out what you're going to eat the morning of—something that
will keep you fueled and go down easy.



While everyone is different, "we [tend to] have good luck with a
high-carbohydrate breakfast such as a small bowl of oatmeal with fruit or a
couple of pieces of toast with peanut butter or cream cheese," said Kastor.



Also, eat around 200 to 250 (primarily carb) calories about 90 minutes before
you warm up for your run, advised Kastor.



And don't worry about nixing your caffeine fix on race day. "Coffee is great for
athletic performances," added Kastor, as it makes you sharper and may even give
you extended energy.




RUN PREPARED

Whenever you go for a run—on a track or trail or during a race—make sure you've
packed these key staples:


 * A watch or GPS tracker to log your total time
 * A music player
 * A cell phone, if you don't mind holding onto it
 * A RoadID (a bracelet that includes all your vital info)



If it's a sunny day, wear sunglasses. "They reduce glare, which can decrease
squinting, ultimately releasing the tension in your shoulders," said Kastor. And
that's a performance bonus because relaxing them helps conserve energy on your
runs.


Ways To Enjoy Running



DON'T STRESS IF YOU GO BEYOND YOUR CALORIE NEEDS

A healthy eating plan has a few characteristics. One of those characteristics is
staying within your daily calorie needs when it comes to what you eat and
drink.15 (Of note, everyone's daily caloric needs will be different.)



If you have a day when you consume more calories than your body needs to
function, try not to stress. Keep in mind that it takes a lot of calories to
gain a pound of body fat. "So really, that one off day doesn't usually result in
any significant weight gain," said Newgent.



What you do the next day and the day after is really important. Also, remember
that starvation and excessive exercise are not healthy answers for an off day.



If you get off track, you can set up a personal reminder (e.g., on a sticky note
or mobile device) to ensure you eat more mindfully on future days. You can also
consider doing some meal planning for home or when you're on the go and aim to
maintain a healthy exercise schedule.




ADD SOME SPICE TO YOUR FOOD

It's easy to get in a diet rut, even if you're loading up on flavorful fruits
and veggies. Fortunately, having plenty of spices, fresh herbs, and citrus at
your cooking beck and call can help.16



"It's amazing what 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," said
Newgent.



Some spices you could consider using include:16


 * Cayenne pepper
 * Oregano
 * Garlic powder
 * Thyme
 * Paprika
 * Tumeric
 * Cinnamon
 * Chili powder
 * Bay leaf




KNOW WHEN TO MAKE CHANGES TO YOUR EXERCISE ROUTINE

If your weight on the scale plateaus or your muscles don't feel as fatigued, it
might be time to increase the intensity of your exercise.



Take if you decide to change your running routine: "The general rule of thumb is
to up the amount of miles run, for races half-marathon length and longer, by 5
to 10% each week," said Kastor.



You might also want to switch up your routine if you've been doing the same
thing repeatedly, such as using the elliptical, cycling, or exercising with a
workout DVD. While these are all great ways to work out, it's best to add some
variety.



You could also do a different type of exercise (e.g., HIIT, cardio, Pilates)
every time you work out or dedicate specific days or times for different
exercises. That way, you can have more variety throughout your week.




SWAP OUT YOUR SHOES WHEN NECESSARY

While we've all heard that running shoes break down after logging lots of miles
(about 300 to 350), you may still be holding on to your favorite pair. But
that's not a good idea.



"Glue has a tendency to break down under ultraviolet light, as do the other
materials that make up the shoe," said Kastor. So even if your sneakers have
only 150 miles on them but are more than two years old, recycle them because
chances are they've already started deteriorating.




CHOOSE A SUPPORTIVE SPORTS BRA

It's good to know what to look for in a sports bra. You'll want to choose the
right type of sports bra based on the exercise you'll be doing.



"The best sports bras are loose around the chest so you can expand your ribs and
diaphragm more effectively. But they should also be form-fitting," Deena Kastor,
an American marathon record holder and 2004 Olympic marathon bronze medalist,
told Health.



Just make sure the cup is made of comfy material, like a soft compression
fabric—look for descriptions that include the terms "breathability" and
"compression."




RELIEVE THOSE SIDE STITCHES

You know the feeling: a sharp pain just below the rib cage that always seems to
pop up when you're working out your hardest. It's called the side stitch, also
medically known as exercise-related transient abdominal pain (ETAP).17



Side stitches can be a major nuisance—especially when they keep you from
completing a workout. Suggested ways to ease the ache have included actions such
as:17


 * Deep breathing
 * Pushing on the area that hurts
 * Stopping exercise



However, out of those methods, stopping a workout is the most helpful way to get
relief from side stitches.17




You might also be able to prevent side stitches from happening in the first
place. Waiting at least two to four hours to do any physical activity after
consuming a lot of foods or drinks can help. You might also consider limiting
how much you move your torso—or at least have support (e.g., a wide belt) for
any torso movement.17




FUEL FOR FITNESS

If you plan on picking up the pace during your next workout, you'll want to eat
food that will help keep you going strong.



For breakfast, opt for a high-carbohydrate meal—one similar to what you'll be
eating on race day, so you can find out what foods digest best for yourself.



Try a whole-grain English muffin or a bagel with peanut butter or low-fat cream
cheese. Then, have a well-rounded meal post-workout to help with recovery.



Kastor said his favorite meal consisted of one to two slices of French toast
with a side of fruit: "The protein-to-carbohydrate ratio is perfect for
enhancing my recovery."


What To Eat When You Run



SAY GOODBYE TO PEER PRESSURE

Even if you've been eating healthy and exercising, it may be tough to stay on
track if your partner, coworkers, or friends don't share your healthy eating
habits.



If your partner loves pizza, try ordering a pie that's heavy on the veggies and
light on the cheese—then supplement it with a side salad.



Also, instead of bringing a super sweet dessert on baked goods day at work, you
could take baked pears with cinnamon or mini fruit-and-nut muffins to substitute
for brownies and blondies.




SAVOR YOUR CARBS

At times, you may consider cutting out your carbs to lose weight. But before
adding dinner rolls and chips to your "no" list, remember that yummy foods like
brown rice, pumpernickel bread, and even potato chips contain resistant starch.



This type of starch has been said to help with weight management by keeping a
person feeling fuller for longer.18 This means you won't have to eat as much to
feel satiated.




WHAT IS RESISTANT STARCH?

Resistant starch refers to starch that cannot be broken down by digestive
enzymes in the small intestine. It is also considered to be a complex carb.19


USE SUNSCREEN FOR OUTDOOR WORKOUTS

Getting the fresh air from exercising outdoors is great, but along with it, you
also get harmful UV rays.



To keep yourself shielded while still having fun in the sun, opt for:


 * A sweat-proof sunscreen with SPF 30 or higher
 * A lip balm with SPF 15 or higher
 * A broad-brimmed hat
 * Sports shades



You'll want to be aware of sunscreens labeled "water resistant," as they are
required to be tested to see how effective they are. Additionally, the FDA
stated that "waterproof" sunscreens do not exist—at some point, sunscreens will
wash off.20



Also, consider trading in your white tee and instead going for a shirt with
built-in UV protection. A 30 ultraviolet protection factor (UPF) rating is
necessary to be awarded the Skin Cancer Foundation's "Seal of Recommendation."21
A white T-shirt has a rating of 10.



Furthermore, the sun's rays are at their brightest from 10 a.m. to 4 p.m., so
try to plan a before-or post-work sweat session.




OPT FOR HEALTHIER SNACK AND FAST-FOOD OPTIONS

It's hard to avoid that 3 p.m. stomach rumble. While eating something to hold
you over until dinner is fine, some choices may be better than others. As often
as possible, try to have some fruit, veggies, or snacks with a lot of protein
handy.



However, if you find fast food is your only option, pull up the restaurant's
nutrition facts online. 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," said Newgent. Salads, chili, or grilled chicken are all good
options.




PROTECT YOURSELF FROM CHAFING

You can get a chafing rash (caused by moisture and constant friction) on your
thighs, around your sports bra, and even under your arms. To prevent the next
occurrence, you can try a few anti-chafing products.



For example, you can rub an anti-chafe stick on any spots that have the
potential to chafe. Moisture-wicking fabrics help, too. So, if you have a few
quick-dry shirts (Nike, Asics, and Under Armour all make them), save those for
your long runs or tough workouts when chafing is most likely to occur.




UP YOUR FIBER INTAKE

Along with protein and healthy fats, fiber is one of those nutritional elements
that keeps you full and fueled all day long. If you're trying to lose weight,
fiber is your best friend.



Of note, for most adults, the recommended amount of fiber you should consume
daily is between 21 grams to 30 grams.22




WORK OUT CONSISTENTLY

Working out at the same time during the week or on the same days can have its
benefits.



Researchers of a 2020 review found that for people with overweight or obesity,
having consistent exercise times (particularly in the morning) was associated
with the experience of weight loss and the creation of exercise habits.23



Although it may take a lot to get into the habit of exercise, planning to
workout at a set time or place can be advantageous for your health.


How Many Days To Work Out



A QUICK REVIEW

Whether you're just starting or trying to maintain your nutrition and fitness
progress, you have many options to help you meet your goals. From changing how
you eat to finding the right fitness wear for your exercise routine, you can
personalize your journey to a healthier lifestyle using Health's tips and
strategies.

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23 Sources
Health.com uses only high-quality sources, including peer-reviewed studies, to
support the facts within our articles. Read our editorial process to learn more
about how we fact-check and keep our content accurate, reliable, and
trustworthy.

 1.  Centers for Disease Control and Prevention. Rethink your drink.

 2.  Centers for Disease Control and Prevention. Water and healthier drinks.

 3.  Wang Y, Li S, Zhang Y, et al. Heat and cold therapy reduce pain in patients
     with delayed onset muscle soreness: A systematic review and meta-analysis
     of 32 randomized controlled trials. Physical Therapy in Sport.
     2021;48:177-187. doi:10.1016/j.ptsp.2021.01.004

 4.  Machado AF, Ferreira PH, Micheletti JK, et al. Can water temperature and
     immersion time influence the effect of cold water immersion on muscle
     soreness? A systematic review and meta-analysis. Sports Med.
     2016;46(4):503-514. doi:10.1007/s40279-015-0431-7

 5.  Williamson L. You're not a polar bear: the plunge into cold water comes
     with risks. American Heart Association.

 6.  MedlinePlus. Cryoglobulinemia.

 7.  MedlinePlus. Raynaud's disease.

 8.  National Cancer Institute. Dysesthesia.

 9.  American College of Allergy, Asthma, & Immunology. Hives.

 10. Ordoñez-Araque R, Revelo-Vizuete B. Sugar and its impact on health.
     In: Malnutrition [Working Title]. IntechOpen; 2022.
     doi:10.5772/intechopen.104454

 11. Centers for Disease Control and Prevention. Be sugar smart: limiting added
     sugars can improve health.

 12. Centers for Disease Control and Prevention. Get the facts: added sugars.

 13. Terry PC, Karageorghis CI, Curran ML, Martin OV, Parsons-Smith RL. Effects
     of music in exercise and sport: A meta-analytic review. Psychological
     Bulletin. 2020;146(2):91-117. doi:10.1037/bul0000216

 14. Academy of Nutrition and Dietetics. Helpful tips for healthy holiday
     parties.

 15. Centers for Disease Control and Prevention. Healthy eating for a healthy
     weight.

 16. Academy of Nutrition and Dietetics. Get to know your spice rack.

 17. Morton D, Callister R. Exercise-related transient abdominal
     pain(ETAP). Sports Med. 2015;45(1):23-35. doi:10.1007/s40279-014-0245-z

 18. Birt DF, Boylston T, Hendrich S, et al. Resistant starch: promise for
     improving human health. Advances in Nutrition. 2013;4(6):587-601.
     doi:10.3945/an.113.004325

 19. Maier TV, Lucio M, Lee LH, et al. Impact of dietary resistant starch on the
     human gut microbiome, metaproteome, and metabolome. Moran MA, ed. mBio.
     2017;8(5):e01343-17. doi:10.1128/mBio.01343-17

 20. US Food and Drug Administration. Sunscreen: how to help protect your skin
     from the sun.

 21. Skin Cancer Foundation. Seal of recommendation.

 22. Akbar A, Shreenath AP. High fiber diet. In: StatPearls. StatPearls
     Publishing; 2022.

 23. Schumacher LM, Thomas JG, Raynor HA, Rhodes RE, Bond DS. Consistent morning
     exercise may be beneficial for individuals with obesity. Exercise and Sport
     Sciences Reviews. 2020;48(4):201–208. doi:10.1249/JES.0000000000000226




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