Top 10 Health and Fitness Tips.

 

    Top 10 Health and Fitness Tips to Kick-Start                                 Your New Year.

Introduction

Now that the holidays are over, you may have found the extra pounds you put on. If you are struggling to shed off those extra pounds and regain your health, then consider this blog to be your health and fitness bible. No matter if you want to lose weight, start an exercise program, or just get fit and healthy, this blog will help you.

New Year's Resolution: To get in shape. Now that you've made this resolution, it's time to begin by setting a few specific goals. We've all heard of 10,000 steps per day, but is this enough? How far is too far to run? What is the right amount of protein to have in your diet? Understanding these questions is just the beginning. This blog will provide you with the tools to set measurable goals and achieve real results this year.

The new year always brings about a lot of resolutions, and for many of us, one of those resolutions is to get fit and healthy. We want to lose weight, eat better, and get our minds focused again on living healthier life. The following blog gives you 10 great tips to help get you started on this new year's resolution.

 

    

1) Join A Gym

Joining a gym is a great way to stay committed to your health and fitness goals. If you're new to the world of gym memberships,

First, you must do your research on the different types of gyms in your area. Some gyms specialize in weightlifting while others have more cardio equipment or classes like yoga or boxing available. 

Find what's most important for you so that when it comes time for your membership, you know what type of equipment will be available as well as how much time they spend on specific activities like weightlifting versus cardio machines.

2) Cut out sugar

Cut out sugar It's as simple as it sounds. Sugar is the leading cause of obesity in America, with over one-third of the population suffering from obesity-related illnesses, including type 2 diabetes and heart disease.

 The average American consumes 22 teaspoons of sugar a day - double the recommended amount, according to the U.S Department of Agriculture (USDA). 

Eating too much sugar can lead to weight gain, obesity, tooth decay, high blood pressure, and a host of other medical problems. Even natural sugars like honey, maple syrup, or agave nectar are still processed by your body into glucose so limit those as well.

3) Count Calories

One of the best ways you can keep track of your daily calories is by writing them down. 

For example, if you eat a bowl of cereal in the morning, write down three hundred calories on a piece of paper. If you go out for lunch at a restaurant, make sure to write down what you ate and the number of calories. 

This way, if there is any doubt about whether or not you're eating too much or too little, all it takes is a glance at your list, You can also use an app like MyFitnessPal that will automatically tally up your daily caloric intake as long as you know how many calories are in the foods you're eating.

4) Start A Workout Routine

Find a workout routine that works for you. Make sure it includes cardio, strength training, stretching, and core work. It doesn't matter what type of exercise you do as long as you are working out at least three times per week. 

If you like exercising outdoors, find a park with hiking trails or rent a bike from your local library. You can also try doing some online research on different types of workouts such as Zumba or Pilates. If there is a gym near you, go in during their opening hours and talk to one of the staff members about their membership options.

5) Take Supplements

Supplements can be used in combination with food or on their own as a way to ensure you're meeting your nutritional needs. 

* Vitamin A (5000IU)

* Vitamin B12 (1000mcg) * Vitamin C (500mg) * Calcium (1200mg) * Vitamin D3 (10mcg) * Omega 3 Fatty Acids (1000mg EPA + 1000mg DHA) * Zinc (30mg).

6) Eat Breakfast

Breakfast fuels your brain boosts your metabolism and provides energy for the rest of the day. It also helps regulate blood sugar levels, so you don’t experience highs or lows in energy throughout the day. 

Some people do better with a high-protein breakfast, while others need something more substantial like pancakes or waffles. When starting, experiment with different foods and see what works best for you. 

There are many ways to fuel up on carbs at breakfast time: cereal, toast, muffins, pancakes/waffles (in moderation), bagels (as a side), and oatmeal all provide ample amounts of carbs without being too heavy on the stomach. Carbohydrates also provide fuel during physical activity - as an athlete this becomes increasingly important as we build up our endurance over time. 

7) Eat more vegetables

Including more vegetables in your diet can be a great way to improve your health. Vegetables are typically lower in calories, which helps you eat less without feeling deprived. Plus, vegetables are loaded with nutrients that many people don’t get enough of (such as vitamins A, B6, C, K, and magnesium). 

And there’s evidence that vegetables help protect against heart disease by lowering cholesterol levels. It's recommended that women consume at least 2 1⁄2 cups of vegetables per day and men 3 cups, says the Centers for Disease Control. Not sure where to start? Try adding them raw or steamed into salads, soups, or pasta; throw them into stir-fries; add chunks of tomatoes and onion on top of pizza; or dice up peppers, squash, or zucchini for omelets.

8) Get enough sleep

The first tip for a healthy lifestyle is obvious, but also the most important: Get enough sleep. Here are some tips for getting much-needed rest.

1) Set a realistic bedtime. 

2) Don't keep your phone near your bed while you're trying to sleep. 

3) Don't check social media before bed. 

4) Avoid caffeine after 3 pm. 

5) Listen to relaxing music before bed instead of an exciting podcast or news show that might keep you up later than necessary. 

6) Create a nighttime routine that helps you relax before going to bed, whether it's reading, meditating or something else you enjoy doing at night.

9) Avoid Junk Food

The most important thing to remember when dieting is that it's not about cutting out foods; instead, it's about adding in healthy choices. Junk food should be avoided at all costs, as it will put a damper on your progress. 

Try making healthier versions of your favorite comfort foods, like pizza or lasagna. You could also try substituting a sandwich for a frozen pizza or microwavable meal. Doing this will make sure you're getting the nutrients you need without sabotaging your weight-loss efforts with empty calories. 

Next, switch from white to whole wheat: Whole grains are packed with fiber and help keep blood sugar levels steady. White pieces of bread are just white flour that has been pulverized into small pieces, so they have no real nutritional value but plenty of carbs. 

The next two tips involve how you drink alcohol: If you choose to drink alcohol while dieting (not recommended), stick to red wine which has less sugar than other wines or liquors. Drinking tequila shots might seem like a good idea at first because they only contain 30 calories per shot - but don't forget the salt.

10) Join a team sport

Joining a sports team is an excellent way to get into shape. It's a great way to meet people, build relationships, and have fun. Plus, it's less expensive than joining a gym or hiring a personal trainer. 

If you're looking for some exercise that won't bore you out of your mind, try joining one of the many intramural sports teams available at your school or in your community. Coaching is included with most programs, so there will be someone to give you tips and keep track of your progress as well. 

Conclusion

Making a change in your life can be a difficult task. But, it doesn't have to be. You just need to start small and work your way up. If you're looking for some inspiration, try these top health and fitness tips for getting started on the right foot. 

1. Plan ahead of time by packing healthy snacks with you so that when hunger strikes, there is something good nearby to eat.

 2. Go for a walk after dinner instead of sitting around the TV or computer - this will help burn those calories from dinner off and give your body more energy throughout the night.

3. Don't go grocery shopping hungry - fill up on water or healthy snacks first then head out to avoid impulse purchases.