30 Simple Diet and Fitness Tips Essays - Birth, Weight Loss

30 Simple Diet and Fitness Tips By Leslie Barrie Curb your sweet tooth Got a late-night sugar craving that just won't quit? "To satisfy your sweet tooth without pushing yourself over the calorie edge, even in the late night hours, think 'fruit first,'" says Jackie Newgent , RD, author of The Big Green Cookbook . So resist that chocolate cake siren, and instead enjoy a sliced apple with a tablespoon of nut butter (like peanut or almond) or fresh fig halves spread with ricotta. Then sleep sweet, knowing you're still on the right, healthy track. Find the best fitness friend A workout buddy is hugely helpful for keeping motivated, but it's important to find someone who will inspirenot discourage. So make a list of all your exercise-loving friends, then see who fits this criteria, says Andrew Kastor , an ASICS running coach: Can your pal meet to exercise on a regular basis? Is she supportive (not disparaging) of your goals? And last, will your bud be able to keep up with you or even push your limits in key workouts? If you've got someone that fits all three, make that phone call. Stock up on these While there are heaps of good-for- you foods out there, some key ingredients make it a lot easier to meet your weight-loss goals. Next grocery store run, be sure to place Newgent's top three diet-friendly items in your cart: balsamic vinegar (it adds a pop of low-cal flavor to veggies and salads), in-shell nuts (their protein and fiber keep you satiated), and fat-free plain yogurt (a creamy, comforting source of protein) try this World's Highest Quality Protein Energy Drink . "Plus, Greek yogurt also works wonders as a natural low-calorie base for dressings and dipsor as a tangier alternative to sour cream," says Newgent . Talk about a multitasker! Relieve those achy muscles After a grueling workout, there's a good chance you're going to be feeling it (we're talking sore thighs, tight calves). Relieve post-fitness aches by submerging your lower body in a cold bath (50 to 55 degrees Fahrenheit; you may have to throw some ice cubes in to get it cold enough) for 10 to 15 minutes. "Many top athletes use this trick to help reduce soreness after training sessions," says Andrew Kastor . And advice we love: "An athlete training for an important race should consider getting one to two massages per month to help aid in training recovery," adds Kastor . Now that's speaking our language! Buy comfy sneaks You shouldn't buy kicks that hurt, bottom line! "Your shoes should feel comfortable from the first step," says Andrew Kastor . So shop in the eveningyour feet swell during the day and stop in the late afternoon, so you want to shop when they're at their biggest. Also make sure the sneaks are a little roomyenough so that you can wiggle your toes, but no more than that. They should be comfy from the get-go, but Kastor says they'll be even more so once you have a good 20 to 40 miles on ' em . Pick your perfect tunes Running with music is a great way to get in a groove (just make sure it's not blasting too loudly, or you won't hear those cars!). To pick the ultimate iPod playlist, think about what gets you going. "I know several elite athletes that listen to what we'd consider 'relaxing' music, such as symphony music, while they do a hard workout," says Andrew Kastor . So don't feel like you have to download Lady Gaga because her tunes are supposed to pump you upgo with any music that you find uplifting. When to weigh You've been following your diet for a whole week . Weigh to go! Now it's time to start tracking your progress (and make sure pesky pounds don't find their way back on). "It's best to step on the scale in the morning before eating or drinkingand prior to plunging into your daily activities," says Newgent . For the most reliable number, be sure to check your poundage at a consisten t time, whether daily or weekly. You can also try drinking lemon water to lose weight quickly Police