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.


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.


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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There are many benefits to making fitness an integral part of your life—from increased energy levels to weight management, greater strength, flexibility, endurance, and more.