Proper Diet an Exercise Tips
Before you jump into your diet and exercise journey, make sure that you are ready. Below are some quick tips to help get you on your way.
1. Research diet and exercise programs that will best meet your individual needs.
2. Research nutritional values of the foods you eat.
3. Make sure to take in the right amount of nutrients to support your body's needs.
4. Be sure to research proper form and technique of exercises.
5. Drink plenty of water.
6. Get proper rest.
7. Listen to your body. Don't over do it!
*Always consult a licensed physician about any diet or exercise program you plan to start.
2. Research nutritional values of the foods you eat.
3. Make sure to take in the right amount of nutrients to support your body's needs.
4. Be sure to research proper form and technique of exercises.
5. Drink plenty of water.
6. Get proper rest.
7. Listen to your body. Don't over do it!
*Always consult a licensed physician about any diet or exercise program you plan to start.
Quick Tips: Having Enough Energy to Stay Active
You may be worried about having enough energy to exercise. These tips can help.
And remember this: Exercise can actually give you more energy. After they start to be more active, most people feel more energetic throughout the day.
Eat a balanced diet
Unless you're exercising for an hour or more, you don't need to eat more calories or eat special foods for energy. A balanced diet will give most people the energy they need for physical activity.
Many people do not drink enough fluids to balance the loss from sweating from physical activity. To protect yourself from dehydration:
Make sure you're rested
If you feel weak and tired but aren't sick:
WebMD Medical Reference from Healthwise
Last Updated: October 26, 2011
This information is not intended to replace the advice of a doctor. Healthwise disclaims any liability for the decisions you make based on this information.
And remember this: Exercise can actually give you more energy. After they start to be more active, most people feel more energetic throughout the day.
Eat a balanced diet
Unless you're exercising for an hour or more, you don't need to eat more calories or eat special foods for energy. A balanced diet will give most people the energy they need for physical activity.
- Have a healthy snack like an apple, a whole-wheat bagel, or a handful of baby carrots if you're running low on energy. Nutrition bars are convenient, but be sure to read the label. They can be high in calories.
Many people do not drink enough fluids to balance the loss from sweating from physical activity. To protect yourself from dehydration:
- Drink plenty of water before, during, and after you are active. This is very important when it’s hot out and when you do intense exercise.
- Use a sports drink, such as Gatorade or Powerade, if you will be exercising for longer than 1 hour, and try to drink it at least every 15 to 20 minutes.
- Avoid drinks with caffeine or alcohol. They increase dehydration.
- Don't take salt tablets. Most people get plenty of salt in their diets. If you are worried about replacing minerals lost through sweating, use a sports drink.
- In extremely hot weather, take extra care to prevent dehydration. Exercise early in the day or later in the evening when it is cooler.
- If you get dizzy, lightheaded, or very tired, stop exercising.
Make sure you're rested
If you feel weak and tired but aren't sick:
- Try a short, brisk walk or similar activity. You may find that walking for 5 to 10 minutes actually gives you more energy.
- Switch back and forth between rest and exercise. Gradually increasing your exercise may give you more energy.
- Avoid medicines that can cause tiredness, such as tranquilizers and cold and allergy medicines.
- Improve your diet. Eating a balanced diet may give you more energy. Don't skip meals, especially breakfast.
- Stay away from alcohol, caffeine, and nicotine. They can actually make you feel tired.
- Cut back on watching TV. Spend that time with friends, try new activities, or travel to break the cycle of tiredness.
- Get a good night's sleep:
- Try to get rid of all sounds and lights in your bedroom.
- Don't eat just before you go to bed.
- Use your bed only for sleeping and sex. Do not read or watch TV in bed.
- Get regular exercise during the day, but not within 3 or 4 hours of bedtime. Figure out what time of day works best for your sleep patterns. Outdoor exercise may help.
- Get extra rest while you are ill. Let your symptoms be your guide.
- If you have a cold, you may be able to go on with your usual routine and just get some extra sleep.
- If you have the flu, you may need to spend a few days in bed.
- Return slowly to your usual activities.
- Drink plenty of fluids so you don't get dehydrated.
WebMD Medical Reference from Healthwise
Last Updated: October 26, 2011
This information is not intended to replace the advice of a doctor. Healthwise disclaims any liability for the decisions you make based on this information.
Weight Loss & Diet Plans
Below are links to the most popular diets.
Diets A–Z
- Alkaline Diet
- Alli
- Atkins Diet
- Baby Food Diet
- Belly Fat Cure
- Best Life Diet
- Big Breakfast Diet
- Biggest Loser Diet
- Biggest Loser Simple Swaps
- Body for Life
- Brown Fat Revolution
- Cabbage Soup Diet
- The Carb Lovers Diet
- The Caveman (Paleo) Diet
- Cheater's Diet
- Cinch Diet
- Cookie Diet
- Detox Diets
- The Diet Solution
- Dr. Oz Ultimate Diet
- Dr. Phil's Ultimate Weight Solution
- Dukan Diet
- The Eat- Clean Diet
- Eat More, Weigh Less?
- Eat Right for Your Type
- Eat This, Not That
- Eat What You Love
- Eco Atkins Diet
- Fast Food Diet
- Fat Smash Diet
- Flat Belly Diet
- Flexitarian Diet
- 5 Factor Diet
- Flavor Point Diet
- 4 Day Diet
- Fruit Flush Diet
- French Women Don't Get Fat
- Fresh Diet
- The FullBar Diet
- G Free Diet
- Gene Smart Diet
- Glycemic Index Diet
- Grapefruit Diet
- Hallelujah Diet
- HGG Diet
- High School Reunion Diet
- The Hormone Diet
- Instinct Diet
- Jenny Craig
- The Kind Diet
- LA Weight Loss
- Lemonade Diet
- Living Low-Carb
- Macrobiotic Diet
- Martha's Vineyard Diet Detox
- Master Your Metabolism
- Mayo Clinic Diet
- Medifast Diet
- Mediterranean Diet
- Morning Banana Diet
- Naturally Thin Diet
- New Atkins for a New You
- New Beverly Hills Diet
- NutriSystem Diet
- 02 Diet
- Park Avenue Diet
- Perricone Diet
- Personality Type Diet
- P.I.N.K. Method
- Pritikin Principle
- Protein Power
- Raw Food Diet
- Rice Diet Solution
- The 17-Day Diet
- Shangri-La Diet
- Skinny Vegan Diet
- Slim-Fast Plan
- Sonoma Diet
- South Beach Diet
- South Beach Diet Supercharged
- The Spectrum
- Step Diet
- Sugar Busters
- Thin for Life
- This Is Why You're Fat
- 3 Day Diet
- 3-Hour Diet
- UltraMetabolism Diet
- Volumetrics
- What Color is Your Diet?
- The Weigh Down
- Weight Loss Cure
- Weight Watchers
- Dr. Andrew Weil
- You – On a Diet
- The Zone
Additional Articles and Links on Weight Loss and Diet Plans
Weight Loss Basics
How Much Should I Weigh?
Struggling with extra weight and feeling frustrated? Learn about the many health benefits from losing just 10% of your body weight.
Is Your Weight Loss Goal Realistic?
Learn why losing weight slowly is best for long-term results. Discover how to adopt new behaviors, like eating less and exercising more, to boost weight loss.
How to Lose Weight Fast
If you want to be the next “biggest loser” -- and do it fast -- you have to read these rapid weight loss safety tips.
The Basics
Exercise Program: The Absolute Beginner’s Guide
There’s no need for a grueling gym workout. Learn the benefits of dancing, gardening, and more.
Your Exercise Routine: How Much Is Enough?
Health experts advise 30-90 minutes exercise daily. Is that realistic for you? Find out if 30 is enough for you.
Stretching and Flexibility
Stretching a muscle to the full extent of your ability and holding it for 15-30 seconds is what's called a static stretch, and there's no harm in stretching that way as long you don't stretch until it hurts. But studies suggest a dynamic stretch is just as effective and sometimes better, especially before your workout.
Your Body
7 Benefits of Exercise
Sure, exercise makes you sweat. But working out is worth the effort. Here are seven good reasons to just do it. Click here to get started.
Tool: BMI Calculator: Are You Overweight?
With this quick tool, you get a body mass index (BMI) number – an indicator of your body fat. Are you overweight? Find out.
Exercise for Healthy Heart
With this quick tool, you get a body mass index (BMI) number – an indicator of your body fat. Are you overweight? Find out.
Your Mind
Get Regular Exercise for Mental Health
Exercise is about more than keeping in shape. It also can help with your emotional and mental health.
Diet Tips
Diet Makeover Health Check
Will you be a diet success story? Assess your diet goals and plan.
Top 10 Habits That Can Help You Lose Weight
Discover the top 10 habits that can help you stay on a diet and lose pounds fast.
How Much Should I Weigh?
Struggling with extra weight and feeling frustrated? Learn about the many health benefits from losing just 10% of your body weight.
Is Your Weight Loss Goal Realistic?
Learn why losing weight slowly is best for long-term results. Discover how to adopt new behaviors, like eating less and exercising more, to boost weight loss.
How to Lose Weight Fast
If you want to be the next “biggest loser” -- and do it fast -- you have to read these rapid weight loss safety tips.
The Basics
Exercise Program: The Absolute Beginner’s Guide
There’s no need for a grueling gym workout. Learn the benefits of dancing, gardening, and more.
Your Exercise Routine: How Much Is Enough?
Health experts advise 30-90 minutes exercise daily. Is that realistic for you? Find out if 30 is enough for you.
Stretching and Flexibility
Stretching a muscle to the full extent of your ability and holding it for 15-30 seconds is what's called a static stretch, and there's no harm in stretching that way as long you don't stretch until it hurts. But studies suggest a dynamic stretch is just as effective and sometimes better, especially before your workout.
Your Body
7 Benefits of Exercise
Sure, exercise makes you sweat. But working out is worth the effort. Here are seven good reasons to just do it. Click here to get started.
Tool: BMI Calculator: Are You Overweight?
With this quick tool, you get a body mass index (BMI) number – an indicator of your body fat. Are you overweight? Find out.
Exercise for Healthy Heart
With this quick tool, you get a body mass index (BMI) number – an indicator of your body fat. Are you overweight? Find out.
Your Mind
Get Regular Exercise for Mental Health
Exercise is about more than keeping in shape. It also can help with your emotional and mental health.
Diet Tips
Diet Makeover Health Check
Will you be a diet success story? Assess your diet goals and plan.
Top 10 Habits That Can Help You Lose Weight
Discover the top 10 habits that can help you stay on a diet and lose pounds fast.
Additional Articles and Links on Food and Nutrition
Healthy Eating
Organic Foods Slideshow
People who buy organic are seeking assurance that food production is gentle to the earth, and/or they're looking for safer, purer, more natural foods.
Healthy Fats Chart
Remember, all fats are loaded with calories, so use them sparingly.
USDA's MyPlate
The USDA has simplified nutrition guidelines with its "MyPlate" campaign. MyPlate replaces the older Food Pyramid that many adults grew up with.
Get Your Vitamins
Getting Enough Vitamin D
Despite the ability to get vitamin D from food and the sun, an estimated 40%-75% of people are deficient.
Foods With Calcium and Vitamin D
Along with weight-bearing exercise, calcium and vitamin D go together for good bone density -- and good health in general.
Vitamin B12 Deficiency
Get all the information you need here.
Food Sources of Vitamins and Minerals
When it comes to vitamins and minerals, you're probably looking for the bottom line: how much do you need? Here's a chart to help you out.
Shop and SaveSave Money While Food Shopping
WebMD asked some experts for tips and strategies on saving money on your grocery bill while still eating healthfully.
Making a Fast Grocery List
Healthy eating doesn't start in your kitchen. It begins when you wheel your cart down the aisles of your local supermarket.
Food Safety
Safe Cooking
It is important to cook foods at a safe temperature to avoid food poisoning. The following picture shows you safe temperatures for a number of foods.
Handling Food Safely
Medically known as food-borne illness or food-borne disease, you probably know food poisoning as miserable -- whatever it's called.
Kitchen Germs
Quick tips to help keep bacteria and parasites out of your kitchen -- and your food.
Dining Out
Eating Out the Healthy Way
Resisting temptation at a restaurant can be tough, especially when you're taunted by seemingly unlimited choices -- like when they roll around the dessert cart.
Best and Worst Fast Food Breakfasts
While high-fat, high-calorie breakfasts abound at the nation's fast-food restaurants, most chains offer at least one or two healthier items -- if you must fill up at a drive-through.
Worst Restaurant Meals Slideshow
The Center for Science in the Public Interest (CSPI) has identified nine of the most fattening restaurant meals.
Organic Foods Slideshow
People who buy organic are seeking assurance that food production is gentle to the earth, and/or they're looking for safer, purer, more natural foods.
Healthy Fats Chart
Remember, all fats are loaded with calories, so use them sparingly.
USDA's MyPlate
The USDA has simplified nutrition guidelines with its "MyPlate" campaign. MyPlate replaces the older Food Pyramid that many adults grew up with.
Get Your Vitamins
Getting Enough Vitamin D
Despite the ability to get vitamin D from food and the sun, an estimated 40%-75% of people are deficient.
Foods With Calcium and Vitamin D
Along with weight-bearing exercise, calcium and vitamin D go together for good bone density -- and good health in general.
Vitamin B12 Deficiency
Get all the information you need here.
Food Sources of Vitamins and Minerals
When it comes to vitamins and minerals, you're probably looking for the bottom line: how much do you need? Here's a chart to help you out.
Shop and SaveSave Money While Food Shopping
WebMD asked some experts for tips and strategies on saving money on your grocery bill while still eating healthfully.
Making a Fast Grocery List
Healthy eating doesn't start in your kitchen. It begins when you wheel your cart down the aisles of your local supermarket.
Food Safety
Safe Cooking
It is important to cook foods at a safe temperature to avoid food poisoning. The following picture shows you safe temperatures for a number of foods.
Handling Food Safely
Medically known as food-borne illness or food-borne disease, you probably know food poisoning as miserable -- whatever it's called.
Kitchen Germs
Quick tips to help keep bacteria and parasites out of your kitchen -- and your food.
Dining Out
Eating Out the Healthy Way
Resisting temptation at a restaurant can be tough, especially when you're taunted by seemingly unlimited choices -- like when they roll around the dessert cart.
Best and Worst Fast Food Breakfasts
While high-fat, high-calorie breakfasts abound at the nation's fast-food restaurants, most chains offer at least one or two healthier items -- if you must fill up at a drive-through.
Worst Restaurant Meals Slideshow
The Center for Science in the Public Interest (CSPI) has identified nine of the most fattening restaurant meals.
Additional Articles and Links on Recipes
Recipe Finder
Healthy Recipes Index
Looking for a healthy recipe? All of these healthy recipes are low in calories and can be incorporated into your diet plan.
Recipe Directories Index
Get a list of all food and recipe directories.
Seasonal Meals and Entertaining
Thanksgiving Turkey Recipes
This Thanksgiving, most Americans will sit down to a big oven-roasted turkey. But what if there are just a few of you? What if you have vegetarian guests? What if you have gobs of Thanksgiving leftovers the next day and you want to create something comforting with all of it?
Tips for Tailgaiting
Cool autumn weekends bring blankets, blue jeans, and spirited football games. At colleges and universities across the country, game day has become a ritual of sophisticated food and festivity.
Super-Fast and Easy Appetizer Recipes
In a rush? Whip up these simple appetizers in five minutes or less.
Fast and Easy Meals
Grilling Slideshow
Find ideas for healthy grilled dinners.
Easy Meals for One or Two
Skip the drive-through with these simple cooking tips.
Healthy Recipes Index
Looking for a healthy recipe? All of these healthy recipes are low in calories and can be incorporated into your diet plan.
Recipe Directories Index
Get a list of all food and recipe directories.
Seasonal Meals and Entertaining
Thanksgiving Turkey Recipes
This Thanksgiving, most Americans will sit down to a big oven-roasted turkey. But what if there are just a few of you? What if you have vegetarian guests? What if you have gobs of Thanksgiving leftovers the next day and you want to create something comforting with all of it?
Tips for Tailgaiting
Cool autumn weekends bring blankets, blue jeans, and spirited football games. At colleges and universities across the country, game day has become a ritual of sophisticated food and festivity.
Super-Fast and Easy Appetizer Recipes
In a rush? Whip up these simple appetizers in five minutes or less.
Fast and Easy Meals
Grilling Slideshow
Find ideas for healthy grilled dinners.
Easy Meals for One or Two
Skip the drive-through with these simple cooking tips.
Additional Articles and Links on Special Diets
Special Diets
Whether you're searching for meals you can prepare for a low sodium diet, looking for tips on cooking for vegetarians, or thinking of going gluten-free, you can still do it healthily.
Vegetarian and Vegan Diets
Most doctors and nutritionists agree that a low-fat diet high in fruits, vegetables, and nuts can be a boon to health.
Part-time Vegetarian
You won't miss the meat with these vegetarian recipes and meal ideas.
Mediterranean Diet
The Mediterranean diet has long been considered one of the healthiest diets on the planet - and rightfully so.
Gluten-Free Diet Slideshow
A gluten-free diet is essential for most people with gluten allergies or celiac disease, a condition which causes intestinal damage when gluten is eaten.
Low Sodium Diet
Considering that salt is an ingredient in just about every type of processed food or restaurant meal, it's no wonder most Americans are getting double -- or triple -- the amount of sodium they need each day.
Raw Food Diet
Depending on the source, a raw food diet is either a path to perfect health or to serious undernourishment.
Detox Diets
Despite the popularity of detox diets, nutrition experts say they are not necessary nor are they scientifically proven to work.
Fasting
Learn about the reasons for fasting and whether it's effective for weight loss or detoxification.
Lactose Intolerance
Lactose intolerance is the inability to digest lactose, the sugar primarily found in milk and dairy products.
Support
Health & Cooking: Support
Boards and blogs for everything about healthy cooking and eating.
Resources
Health & Cooking: Resources
Health and cooking resources.
Whether you're searching for meals you can prepare for a low sodium diet, looking for tips on cooking for vegetarians, or thinking of going gluten-free, you can still do it healthily.
Vegetarian and Vegan Diets
Most doctors and nutritionists agree that a low-fat diet high in fruits, vegetables, and nuts can be a boon to health.
Part-time Vegetarian
You won't miss the meat with these vegetarian recipes and meal ideas.
Mediterranean Diet
The Mediterranean diet has long been considered one of the healthiest diets on the planet - and rightfully so.
Gluten-Free Diet Slideshow
A gluten-free diet is essential for most people with gluten allergies or celiac disease, a condition which causes intestinal damage when gluten is eaten.
Low Sodium Diet
Considering that salt is an ingredient in just about every type of processed food or restaurant meal, it's no wonder most Americans are getting double -- or triple -- the amount of sodium they need each day.
Raw Food Diet
Depending on the source, a raw food diet is either a path to perfect health or to serious undernourishment.
Detox Diets
Despite the popularity of detox diets, nutrition experts say they are not necessary nor are they scientifically proven to work.
Fasting
Learn about the reasons for fasting and whether it's effective for weight loss or detoxification.
Lactose Intolerance
Lactose intolerance is the inability to digest lactose, the sugar primarily found in milk and dairy products.
Support
Health & Cooking: Support
Boards and blogs for everything about healthy cooking and eating.
Resources
Health & Cooking: Resources
Health and cooking resources.
Helpful Sites
