20 Simple Ways to Get Fit and Healthy

Getting in shape is one sure way to improve your physical and emotional wellbeing, and there is no single best way to do it.

High-intensity interval training, playing sports, weightlifting, running, fast walking, swimming, and eating a low-sugar, no-fast-food diet are only a few of the choices.

Here are 20 proven steps to consider in your quest for more robust health. Choose a strategy that is practical and sustainable for you.

1. Limit Alcohol

In quantities over one drink per day, alcohol is a poison. Be disciplined about consuming not more than seven drinks per week.

2. Eat Nuts Every Day

Avoid nuts covered in sugar or chocolate, but lightly salted is fine. Peanut butter is not a great substitute for nuts; peanuts are okay, though.

3. Eat Slowly

Choose single-ingredient, simple, unprocessed foods. Process these foods the old-fashioned way—by chewing them. This allows time for leptin and insulin to tell you that you are full.

4. Avoid Sugar and Sweeteners

Foods or drinks with added sugar or substitutes make you fat, raise blood pressure, and cause diabetes and heart disease. Sugar is as addictive as cocaine and almost as toxic.Go cold turkey and quit consuming anything with added sugar or artificial sweeteners.

5. Exercise Regularly

Exercise is a potent mood booster and anti-depressant. Try to exercise at least four times per week for 150 minutes total. You’ll marvel at how your health, sleep, and waistline improve.

6. Combine Cardio and Weights

Cardio burns calories; weightlifting boosts metabolism. Do both together to become lean and fit.

7. Keep It Simple

If you’re new to exercise, don’t overcomplicate it. Find something you enjoy—perhaps with a friend, your dog, or a class—and stick to it.

8. Eat Non-Starchy Vegetables

You can eat as many as you want—they’re almost impossible to overeat. Drizzle with high-polyphenol extra-virgin olive oil.

9. Drink Wisely

Black coffee, tea, and sparkling water are healthy appetite suppressants. Drink them freely but stop caffeine by 2 pm. Consume at least 64 oz of water daily.

10. Fast Overnight

Brush and floss after dinner as a reminder that you’re done eating. This helps you fast at

least 12 hours nightly.

11. Go Outside and Play

Outdoor social activity reduces stress—do it regularly.

12. Prioritize Food Quality

The quality of your food profoundly affects how you look and feel. Eat mostly fresh, single-ingredient foods.

13. Exercise Early

If you struggle to fit it in, do it first thing after waking.

14. Eat Eggs

Eggs are a high-protein superfood.Eat them often, but limit to five yolks per week. Egg whites have no cholesterol and are pure protein.

15. Eat Fish and Seafood

Best sources of protein—eat often, but avoid fried versions.

16. Avoid Liquid Calories

Soda, oils, sugary drinks, and sweet creamy coffees are dangerous—they’re easy to over-consume and addictive.

17. Sleep Well

Poor sleep spikes hunger hormones and increases risk of obesity, diabetes, depression, and Alzheimer’s. An hour before midnight counts double! Get to bed by 10 pm. and aim for 7–8 hours per night.

18. Be Flexible

Don’t be too rigid or you’ll give up. Eat healthy 80% of the time and allow occasional treats.

19. Track Your Numbers

If you’re data-driven, use a free app like MyFitnessPal. A smartwatch can count steps and calories burned.

20. Supplement Wisely

Eat an avocado daily, take 1,000 mg EPA + DHA omega-3s, and use magnesium if you need a sleep aid.