6 Nutrition-based Tips to Improve Your Health & Physique

Health, fitness, and a good physique are issues that have always been part of public discourse, but especially in this culture of constantly sitting in offices, in front of screens, in cars, buses, and bars, and what have you, leading a healthy life is more relevant than ever. There are so many problems plaguing our societies today, from physical issues, like obesity and all sorts of diseases. Even minds are being negatively affected by the problems with our bodies. Examples are depression, a general sense of melancholy, being slow, and not even wanting to move. We need some nutrition based tips!

Our bodies need to be in shape, fit, ready to take on everything that life has to throw at us, and then some, honed, refined, tense, and yet relaxed, like a bowstring. Of course, we may never reach that level, but the point is to try to change and get started on the journey of self-improvement. What you do and don’t eat is a huge part of that. So with all that in mind, let’s go over a few nutrition based tips that will help you get started.

Start with Breakfast

Remember in school when they used to tell us that breakfast was the most important meal of the day and we absolutely should not skip it for any reason? Well, that is still kind of true as adults, especially with our busy workdays and routines. We often do not get the chance to eat good meals during the day or get health and nutrition coaching to really plan out and be aware of what our body needs. So, get some breakfast when you wake up, as studies have reported that having breakfast regularly is associated with stronger cognitive performance and a better quality of life in general. At the same time, what you eat for breakfast is perhaps even more important than just eating it. This means you should try and avoid processed, overly sugary breakfast cereals. These can negatively affect you with problems like increased risk factors for heart disease, diabetes, and weight-related health complications. 

Cooking Ingredients

Do you cook? Does someone else cook for you? Whatever the case may be, someone is cooking, and that someone has to make sure they are using quality ingredients while practicing the craft. Using lots of oil and the like can load your food with unhealthy trans and saturated fats, raising your cholesterol, but at the same time. It makes your food taste better, plus you do need some fat in your diet. So, use them, but use them in moderation. Also, consider adding new things like chickpeas, lentils, and beans, as they are rich sources of carbs and protein, whole grains. And other ingredients of that nature are great nutrition based tips.

Don’t Fear Coffee

Coffee has always had some controversy around it, but in reality, it is loaded with health benefits, and that is not even mentioning the pure pleasure factors. Not only rich in antioxidants, but studies have even linked coffee intake to longevity, as well as reduced risk of Parkinson’s and Alzheimer’s diseases, type 2 diabetes, and numerous other health complications. So for all of us coffee lovers, we don’t need to cut it out while we are on our fitness journey. On the contrary, the most beneficial intake amount of coffee seems to be 3 to 4 cups a day, although pregnant women should definitely limit or avoid it entirely as it has been connected to low birth weight. 


The importance of getting enough quality sleep simply cannot be overstated. We often overcomplicate things when it comes to health, looking for prescriptions and routines. But it is often the simplest things that have the most impact, like water, and well, sleep. Poor sleep can disrupt your appetite hormones, drive your insulin resistance, and seriously lower your overall mental and physical performance. In addition to all that, not getting enough good sleep is one of the strongest individual risk factors for obesity and weight gain. People who don’t sleep enough tend to make food choices that are higher in sugar, fat, and calories, which can then lead to weight gain that nobody asked for. Changing terrible sleep patterns can be very difficult, but you have to try. Your future self will be grateful. 

Watch your Snacking

We all love to snack, and it is a great way to keep your hunger in check until it is time for your next meal, but too many of us snack too often a day, and key reasons for this overeating include habit or emotional response, which can then lead to overeating. Let’s be honest here, how many of us have been through a terrible day before? Maybe we had a break-up, or been through a gruelling day at work, gone through a major life change, or been treated horribly by someone, and our first instinct was just to get home, fall onto our sofa, sit in the dark and demolish a bag of chips. Probably most of us, but we need to work on eating consciously. 

Eat when Hungry

Seems logical, but really think about it. Most of us just have an established routine we follow, but once you start paying attention to your eating habits and what your body is telling you, you will notice the changes affecting your life. Your body knows what it needs and will tell you, and instead of just eating out of boredom and whatever is in front of you, actually paying attention and knowing what you are eating and why, will make you that much more responsible and attentive, which will make you much healthier quicker.

Having a healthy body and mind is a genuine luxury nowadays, and so many people just seem to ignore it for whatever reasons, content to wallow through whatever they are processing, but don’t let yourself be one of those people. Take charge; this is your life and your body, and there are so many things you can do to get started on that journey, a few of which you already know now. 

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