26 Helpful Tips for Fitness and Nutrition

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.

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.

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

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 of your goals?
• Will your bud be able to keep up with you or even push your limits in key workouts?

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
• In-shell nuts
• Fat-free plain yogurt

“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.

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.

“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 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 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 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.

Pick Your Perfect Tunes

Running with music is a great way to get in a good workout groove. “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

“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.

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

“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

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

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

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.

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

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.

If you get off track, you can set up a personal reminder 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.

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.

You could also do a different type of exercise every time you work out or dedicate specific days or times for different exercises.

Swap Out Your Shoes When Necessary

While we’ve all heard that running shoes break down after logging lots of miles, you may still be holding on to your favorite pair.

“Glue has a tendency to break down under ultraviolet light, as do the other materials that make up the shoe,” said Kastor.

Choose a Supportive 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

Side stitches can be a major nuisance especially when they keep you from completing a workout.

• 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

Tips for Fitness Nutritio

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.”

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.

What Is Resistant Starch?

Resistant starch refers to starch that cannot be broken down by digestive enzymes in the small intestine.

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

Additionally, the FDA stated that “waterproof” sunscreens do not exist at some point, sunscreens will wash off.20

A 30 ultraviolet protection factor 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. 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. “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

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, 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

Researchers of a 2020 review found that for people with overweight or obesity, having consistent exercise times 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.