10 Health and Nutrition Tips That Will Supercharge You Back in Shape

It is not about how you look or how much you weigh. It is about how healthy you are and how good you feel about yourself. But with all the information going around, it is very easy to get confused about what you should or shouldn't eat to live a healthier lifestyle.

In this article, you will find health and nutrition tips, based on scientific evidence, that are able to supercharge you back in shape. Let's dig deeper!

1.   Cut Processed Foods

Processed foods could be one of our biggest enemies and also between the most delicious ones. These include foods significantly modified from their original form by added sugar, salt, preservatives, highly refined oil, artificial sweeteners, flavours, colours, etc. Some examples would be fast food, frozen meals, snack cakes, canned foods, chips, etc.

Diets that are high in ultra-processed foods can lead to obesity, heart disease, type 2 diabetes, depression, irritable bowel syndrome, and even cancer. They have the ability to activate the reward regions of the brain, so they are easily overeaten, which leads to an excess of calories and weight gain. Plus, because they're loaded with sugar, inflammatory fats, and refined grains, they are low in protein, fibre, and micronutrients, providing empty calories.

2.   Eat More Fruits And Vegetables

If your goal is to live a healthy lifestyle, fruits, and veggies should be your best friends forever. They're loaded with vitamins, fibre, minerals, and antioxidants. They also help you avoid obesity, heart disease, diabetes, cardiovascular disease, and other illnesses.

A plant-based diet full of leafy greens might be the best thing you could try in order to live longer and get back in shape.

3.   Prioritize Protein

As it is essential for your body to create new cells and tissues, eating enough protein is key. It fills you up, which reduces cravings and the desire to eat snacks late at night, and has the ability to boost your metabolic rate or calorie burn.

4.   Control Portions

When you're aware of your portion sizes, you can manage your diet and also your weight. There are different types of guidelines that can help you with your personal preferences, or you can simply try to divide your plate into 50% green veggies, 25% starchy carbs, and 25% protein.

5.   Avoid Sugary Drinks

Sugary drinks are associated with weight gain, obesity, heart disease, type 2 diabetes, kidney disease, tooth decay, cavities, and more. Replacing sodas with water will help you feel much better in the long term.

Alcohol moderation should also be taken into consideration, not only because it is high in calories, but also because it increases the chances of developing chronic diseases, makes you more violent, and with time, can damage your cognitive function.

6.   Try 80/20 Rule

The 80/20 rule is a great guide for your everyday diet. This implies eating nutritious foods 80% of the time and serving your favourite (even unhealthy) treat the other 20%. Instead of trying overly restrictive diets with cheat days, that will make you feel miserable and make you gain your weight back, once you stop them, you can try the 80/20 rule.

7.   Stay Hydrated

For optimal functioning and sufficient blood volume, hydration is necessary for your body. And what better way to do that than with water? It's free of sugar, calories, and additives, and a great way to stay hydrated. Even though there's no set amount of water intake per day, you should drink enough so that your thirst is properly quenched (at least 8 glasses a day).

8.   Get Enough Sleep

Did you know that poor sleep can disrupt your appetite hormones, reduce your mental and physical performance, and drive your insulin resistance? And that's not all!

If you don't get enough sleep, you'll most probably tend to make poor food choices that are high in calories, fat, and sugar and therefore gain some unwanted weight.

9.   Consider a Vitamin D Supplement

Getting enough vitamin D can boost your health by improving the strength of your bones, and your immune system, and reducing the symptoms of depression or the risk of developing cancer.

Even if you spend a lot of time in the sun, you might still not get enough. So if you have the chance to get tested, it would be easier for you to correct your levels through supplementation when necessary.

10.                Get Moving

And last, but not least, in order to reshape your body, it's essential to move it, even if you do it only 30 minutes a day. This will also improve your mental health and give you more energy during the day.

There are several ways to get moving, choose what's best for you, and watch your physical health improve.

Begin a New Lifestyle with Stacked Fitness

Good nutrition is essential for a better life, and this article is a great way to get you started. But if you need additional help, don't hesitate to get in touch with us. We're eager to assist you in the process of beginning a healthier lifestyle.