22 Health and Fitness Tips for Women

Who does not want to be healthy and fit? Of course, all of us! So, here are some health and fitness tips on how to keep yourself healthy and fit. A healthy lifestyle starts today, so don’t keep saying from tomorrow and delaying. Do read on and incorporate these changes in your daily life style, if you haven’t already.

22 Health and Fitness Tips for Women

1. Healthy Breakfast:

This is the first meal of your day after a long gap of eight to ten hours, depending on what time you had dinner. Your breakfast should always be healthy, in order to keep you fit and active throughout the day. Eat a nutritious breakfast rich in vitamins, fiber, proteins, calcium, omega fatty acids and healthy carbs.

2. Balanced Diet:

In the process of losing weight, we often end up making mistakes like eating too less, not working out as per our body type and expecting instant results. It is very important to concentrate on having a balanced diet comprising of all essential nutrients, vitamins, omega fatty acids, fiber, proteins, healthy carbs, calcium, essential for our body to stay healthy and fit. Do not over eat, eat less but healthy!

3. Say No To Junk and Processed Foods:

Fried Fish Sandwich and Chips with Beer

Avoid eating fast and junk food. Avoid eating unhealthy oily food or food fried in deep oil. Avoid processed and tetra packed meals and juices. Try to eat organic, natural and home made meals and snacks.

4. Healthy Snacks:

If you feel hungry between meals, have fruits, fruit juices, nuts, salads, etc. You can also eat roasted sunflower seeds or flax seeds.

5. Be Choosy at Dinner Outings and Parties:

It is easy to fall off the healthy eating track, when someone across the table or people around you are eating all those forbidden dishes and food. Put your foot down, don’t get influenced and make healthy choices. Have healthy snacks at home before you go out for such dinners and parties. So, your stomach is already full and you are not very hungry. Try keeping company with health conscious friends. When you are eating with a health conscious person, you are more likely to eat nutritious as well.

6. Say No to Unhealthy Carbs and Fats:

Beautiful business woman having snack on the street.

Avoid intake of unhealthy carbs and fats. Instead opt for healthy fats and carbs which are nutritious and essential for the body metabolism.

7. Eat Meals at Fixed Time:

No matter how busy or preoccupied you are, maintain timings for all your meals. Depending on your routine schedule, keep fixed timings for all your meals. Breakfast should be taken between 6-00 am to 10-00 am, lunch between 12-00 noon to 3-00 pm and dinner 7-00 pm to 9-00 pm. Maintain food timings and this will keep you healthy and fit.

8. Heed Your Hunger:

Your body tells you when you’re hungry, pay heed! Eat when you are hungry. If it is not meal time, munch on healthy snacks. Eat in small portions, this will satisfy your hunger pang and not make you gain unnecessary weight. You can have fruits, salads, nuts or juices.

9. Keep your body hydrated:

Young woman drinking water

It is very important to keep your body hydrated. Drinking water at regular intervals will help you avoid dehydration and keep you healthy and fit. You can also drink tender coconut water or water based fruit juices.

10. Maintain a Diary:

A balanced diet is very important for being healthy. If you are planning to lose weight, maintain a diet check. You can keep a track of your eating habits by maintaining a food diary. Now a days apps are available, whereby you can input the food intake and it will calculate your calories along with percentage of protein, carbohydrates and fat. Be accurate in noting the quantity. This will help you decide what to eat, how much to eat and what to avoid.

11. Focus on Body Fat Percentage:

If you are overweight and planning to lose some pounds, aim at losing only body fat. Your body is composed of three main components; fat, lean body mass (muscle, bone, organs), and water. The percentage vary from person to person, by gender and age. Men have more muscle, but women have more fat. As we age, we have less muscle mass.Body fat is a measurement of your body’s fat content compared to muscle, bones, organs and water. The ideal body fat percentage for women is between 20 and 30 percent depending upon age and height. If you exceed the same, your target should be to lose only body fat. So, instead of looking at your weight on a normal weighing scale, get a scale that calculates body fat percentage or you can use a handheld device.

12. Fitness Trainer:

Young woman doing exercises on fitness machine

Fitness is a long and tedious process, especially for women who have to deal with weight loss. With a personal trainer guiding throughout the session, you are motivated to work out every day and also have an efficient session of burning calories. You can appoint a personal trainer or join a fitness center. Now a days you can follow fitness sessions on you tube, television shows or download audio fitness training apps.

13. Follow a Structured Exercise Pattern:

Design an exercise pattern, for your regular workouts. This will make exercising a fun activity rather than a boring task. You can start with walking and running to tone your body, to be followed with simple exercises. Find a partner or a friend to join you, rather than doing it alone. It is advised that women should exercise for at least three hours in a week to reach their fitness goal.

14. Find a Social Balance:

Women can gain motivation by working out with friends and thrive on the support of others when adopting a healthier lifestyle. Having a workout buddy or signing up for group exercise classes, adds a fun social element that can increase your adherence to an exercise program.

15. Yoga Classes:

Practicing yoga in the morning

Yoga improves body flexibility, builds muscle strength and perfects your posture. There are several more health benefits of doing yoga. Join a class or practice at home.

16. Mind Over Muscle:

If you usually head to the gym after work, pay heed mental exhaustion can make you feel physically exhausted. In spite of all the body energy, mental fatigue blogs you done. Take a gap, mentally relax and then head to the gym.

17. Meditation:

Adding mediation to your daily fitness routine can be a crucial part of body transformation. Find five to ten minutes once or twice a day to focus on your breath. Breathing provides oxygen to your body and mind. Helps de-stress. This can help your body and brain de-stress, relax and recover from all your hard work at the gym, office or at home.

18. De-Stress:

Aerobics at Gym

A busy day at work, things did not work out for you! Don’t fret, de-stress! Do breathing exercises, meditate, listen to soft soothing music, talk to a friend, go out for a walk, watch a movie or a laughter show, etc. Join laughter groups or make one of your own. Laughing not only de-stresses, but makes your lungs and jaw muscles strong.

19. Persuade Your Hobby:

However busy you are, do not forget to persuade your hobbies. Be it doing makeup, playing chess or tennis, dance or music, cooking, painting or sewing. If you do not have a hobby, form one. Do something that makes your inner self happy and makes your spend time with yourself. This keeps you happy and healthy. Giving importance to yourself, does not mean you are avoiding or neglecting others.

20. Avoid Smoking and Drinking Alcohol:

Avoid smoking and limit your alcohol intake. Smoking cigarettes and drinking alcohol is unhealthy and damages and weakens the body system. Smoking restricts blood circulation, which prevents your body from receiving adequate oxygen and nutrients. Alcohol dehydrates your body. Whenever you drink an alcoholic beverage, make it a point to drink plenty of water along with it.

21. Early To Rise:

Asian woman waking up in the morning. Outstretched arms.

Try to wake up early, this will give you time to exercise, workout in the mornings, or finish some chores at home before heading to work.

22. Early to Bed:

Avoid late nights, sleep at fixed timings.It is believed that sleeping for seven to nine hours a night for five days straight not only helps stave off bags under your eyes, as well as saddlebags on your thighs. When women get enough sleep, they don’t need to intake unnecessary calories to stay awake.

Hope the above tips are useful! Thanks for reading!

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