26 Tips For A Healthy Body

Maintaining a healthy lifestyle is vital for your overall health.

If you have a busy schedule, getting in shape can be a challenge, but the benefits are worth your efforts. 

To help you attain a healthier lifestyle and reach your goals faster, we’ve put together a list of the top 26 tips for a healthier body that are evidence-based and proven to be effective. From goal setting to dieting to exercising, if you follow these helpful suggestions you will be on your way to feeling better about your body and health.  

1. Set Realistic Goals


The first step is to determine how much weight you want to lose, or gain. Set yourself up for success by making goals you know you can actually achieve. Another tip: make sure your goal weight is specific and grounded within a time frame.

2. Calculate Your BMI


You can find the ideal weight for your height by using a BMI calculator. Your BMI (body mass index) is a number that shows if you are currently at a healthy weight, or are overweight, underweight, or obese. We recommend this convenient BMI calculator app.

3. Understand The Importance Of Heart Rate


Monitoring your heart rate is the best way to ensure that you’re working out in the most effective ways - not too hard and not too often. As you get more in shape, the amount of time it takes for your heart rate to drop after a workout should be getting quicker.

RELATED: Discover Mio SLICE Heart Rate + Activity Tacker—the only fitness tracker with Personal Activity Intelligence



4. Manage Your Time Well... And Make it Count!


Aim for a total of at least 150 minutes every week. Pressed for time? You can get the same health gains in 75 minutes a week by bumping your heart rate into the upper end of your general fitness zone. Try:

  • Jogging

  • Aerobics class or indoor cycling

  • Playing singles tennis

  • Heavy yard work


5. Have A Positive Attitude


In order to reach your goals, you must believe in yourself and have a positive mindset to achieve. Focus on affirmative thoughts, and never tell yourself, “I only have time for a 20-minute workout today so I’ll just skip it.” Every little bit counts!

6. Meal Plan


One of the best weight loss tips we can give is to watch what you eat. Meal planning is a great way to make sure you’re eating healthy and not going over your calorie limit. You can easily follow a calorie-based guide like this one and plan out your meals for the week in advance.

7. Don’t Eat Too Little


It’s a myth that skipping meals will help you lose weight. Eating too little will cause low blood sugar and fatigue. You won’t have the energy you need to workout if you starve yourself.

8. Eat Less Refined Carbs


Eating refined carbohydrates, or grains that have been stripped of their natural fiber, is strongly tied to obesity. Studies show that refined carbs like white bread and pasta greatly increase blood sugar, which leads to hunger and cravings shortly after eating them.

9. Have Eggs For Breakfast


Research shows that if you replace a grain-heavy breakfast like a bagel with eggs instead, you will eat fewer calories the rest of the day.

10. Drink Coffee Or Green Tea


Both black coffee and green tea contain powerful antioxidants that have numerous health benefits. In addition to antioxidants, these drinks have caffeine in them, which boosts metabolism and may increase your body’s ability to burn fat.

11. Cook With Coconut Oil


Coconut oil is a very healthy alternative to other cooking oils, because it contains medium chain triglycerides. These are fats that can actually boost your metabolism.

12. Don’t Eat Fried Food


According to one long-term study, people who eat a lot of fried foods have a greater risk of developing diabetes and heart disease. Choosing fried foods when eating out can also lead to higher cholesterol and higher blood pressure.

13. Cut Back On Sugar


Consuming too much sugar is also linked to diabetes and heart disease. Our advice is to read the labels on your food and be mindful of the amounts of sugar in beverages like soda and coffee.  

14. Eat More Fruits & Veggies


Fruits and vegetables (leafy greens especially) make for a great snack in between meals. They have few calories and a lot of fiber, which is a great combination for weight loss.

15. Eat More Protein


High-protein foods have been shown to increase satiety. This means they satisfy your appetite for longer periods of time. We recommend getting more protein from foods like fish and chicken.

SEE ALSO: HOW TO CREATE AND STICK TO YOUR TRAINING SCHEDULE

16. Eat Slower


This study found that chewing your food slower can actually trick your mind into thinking you’re fuller sooner. This is an easy way to start eating fewer calories.

17. Count Your Calories


The act of simply writing down what you eat will help you be aware of where your calories are going and when you’re about to reach your daily limit. You can do this in a notebook or a note-taking app on your phone.

You don’t need a lot of tools to get in shape, but one that will enhance your workouts is the ALPHA 2 heart rate monitoring watch by Mio Global. This waterproof watch displays your heart rate, calories burned, steps, distance, and pace so you can track your performance.

18. Choose A Workout You’ll Enjoy


It’s very important to choose exercises that you actually enjoy, otherwise you’re more likely to quit doing them. If you’re not into the treadmill, try trail running. Find your fitness style and stick to it so you’ll remain on track to reaching your goals.

19. Try Aerobic Exercise


Aerobic exercises are a great way to burn calories and lose belly fat. Some examples of aerobic exercises are: spinning, running, walking, swimming, hiking, dancing, and kickboxing.

20. Lift Weights


Being fit isn’t all about losing fat. You should also be focusing on building muscle, because dieting can unfortunately cause some muscle loss. If you’re new to weightlifting, here are some helpful tips.

21. Don’t Forget To Warm Up


Warming up is a necessary part of any workout routine. Doing a quick warm up reduces the risk of injury, prepares your cardiovascular system for the workout, and promotes sweating.

22. Try A Fitness Coaching App


One of the best weight loss apps we’ve found is the Pear Personal Coach app. This free, personal training app talks you through running, spin, strength, and yoga workouts (some taught by professional athletes) so you can exercise wherever you are.

23. Stay Hydrated


Drinking the right amount of water is good for your overall health as well as your fitness routine. One study found that drinking a half liter of water before meals helped dieters consume fewer calories and essentially lose more weight.

24. Understand Recovery


You will build up physical endurance faster if you understand the importance of giving your body time to recover, as opposed to constantly pushing yourself in your workouts. During rest your body undergoes the physiological adaptations that will make you stronger and faster.

SEE ALSO: HOW TO USE YOUR HEART RATE TO MEASURE YOUR RECOVERY

25. Get Good Sleep


Experts say you should try to get between 7-9 hours of sleep per night. During a deep sleep, the Human Growth Hormone is released and your body repairs and rebuilds itself.

26. Keep Track Of Your Progress


A habit that will help you stay motivated and on track to reaching your goals is recording the progress you’re making, including calories burned and improvements in your heart rate. Try an activity tracker like the Mio FUSE, which shows both of these metrics in real time.

By applying these 28 weight loss tips to your fitness routine, you’ll be looking and feeling better faster. We encourage you to keep in mind that everyone has different levels of metabolism, and if one of your goals is to gain muscle, you will most likely have a little weight gain. With the right strategies and tools, living a healthy lifestyle is a lot easier.


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Mio Global
Friday, September 23rd, 2016 at 11:22PM
Thanks for the resource, William! We definitely agree - "everything in moderation, including moderation".
Mio Global
Friday, September 23rd, 2016 at 11:18PM
Thanks for the feedback, Beth! Another app that is great for calorie counting is myfitnesspal. Keep up the good work!
Arne
Monday, August 29th, 2016 at 1:32AM
Release date MIO slice?
William Madison
Tuesday, July 5th, 2016 at 8:29PM
Very nice article! When it comes to losing weight or maintaining your current weight, there are no forbidden foods. Anything can be consumed in moderation. You simply need to make sure that you don’t over consume calories. There are a few programs out there that can show you exactly how to do that.
Get more: http://topweightlossmethods.blogspot.com
Stacey
Tuesday, June 28th, 2016 at 2:22PM
Yet another article fat shaming people, making them think that your weight is the true measure of health and fitness. Shame on you, Mio!!!!!! This article disgusts me.
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