Everybody knows that the best way to stay healthy and fit is to exercise and eat right. Still, changing your diet and performing physical activities can be challenging. Work, daily tasks, and other responsibilities make it difficult to incorporate workouts and right meals into our routine. Many of us struggle to reach those goals, so we try to choose which to change first.
When you decide to make a healthier lifestyle one of your priorities, you are likely to get best and long-term results if you exercise regularly and improve your diet at the same time. Increasing your physical activities and selecting nutritious foods will help you maintain a healthy weight and combat various types of diseases.
Benefits of Combining Exercise and Diet
The combination of exercise and diet is vital to achieving optimal health. When you eat right and perform at least 30 minutes of exercise daily – your vital organs, muscles, and other tissues will function well as they obtain nutrients they need. Physical activities will also improve your body composition, endurance, strength, and cardiovascular system. Other benefits include:
- Better muscle tone and slimmer appearance
- Increases energy levels and vigor
- Reduces stress level
- Strengthens immunity
- Better sleep
- Increases insulin sensitivity
- Lowers risk of numerous diseases including diabetes, hypertension, and heart disease
- Enhances blood lipid profiles including triglycerides and cholesterol
Start Your Day Right
Breakfast is considered the most important meal of the day as it fuels you up and prepares your body for the next few hours. While you’re working or performing exercises, skipping an important meal like breakfast can result in restlessness, sluggishness, and irritability. It is also crucial to make sure that you’re eating a healthy breakfast. Protein and fiber-rich foods give you enough energy and fend off cravings.
- Eat oat bran, oatmeal, or whole-grain cereals rich in fiber. Add chopped nuts, yogurt, or milk for additional protein.
- If you prefer eating toast for breakfast, opt for whole-grain bread. You can pair it with peanut butter, egg, or other protein-rich food.
- If you are planning to make waffles or pancakes, it is best to choose whole-grain options instead of all-purpose flour. If you’re not feeling like it, you can buy premade waffles but be sure to read the ingredient list and calorie count for it.
Keep in mind that 45-65% of your total calories per day should come from carbohydrates. Include carbs found in beans, whole grains, vegetables, and fruits.
Pack Protein Into Meals and Snacks
Protein is an essential nutrient that aids your body in repairing damaged tissues and maintaining your development. Good sources of protein include:
- Dairies such as yogurt and milk
- Legumes such as lentils and beans
- Poultry such as turkey and chicken
- Red meat
- Fish such as tuna and salmon
Get Energy Before Exercise
Before and after workouts, it is important to give your body a right balance of protein and carbs. Consider stocking your refrigerator and gym bag with these healthy snacks:
- Berries, oranges, and grapes
- Nut butter
The key to a healthy lifestyle is to provide your body essential nutrients and incorporate exercises into your daily routine. Drink at least eight glass of water per day and limit your intake of sugar, sodium, and artificial ingredients.