Improve Your Nutrition

A low-calorie diet will help you lose weight, but if you're not careful, it can lead to nutritional deficiencies. Nutrition must be a priority to give your body the fuel it needs. Eat meals and snacks balanced in protein, carbohydrates, and healthy fats. Include a variety of plant-based foods to increase your intake of dietary fiber and phytonutrients that protect health.

Move More

While a rigid training program motivates some, the lack of variety can cause others to give up. Make your ultimate goal to move more, and try different workouts to identify your fitness style. Structured exercise isn’t for everyone and is not required for improved fitness. If you dislike the gym, move more by hiking, taking dance classes, or trying watersports.

Include Rest

Rest days should be a part of any fitness program. The body needs time to rest, recover, and refuel itself so you can make gains in both cardiovascular fitness and muscle strength. Work hard during your exercise sessions, and give yourself at least one rest day per week.

Calm Your Mind

While exercise can relieve symptoms of mild depression and improve self-confidence, take an extra step to incorporate activities that focus on your mental health. Take a break to meditate, or spend time thinking about your goals for 5 to 10 minutes a day. Add yoga to your routine to ease stress and improve flexibility.

Sleep Well

Restful sleep gives you the energy to exercise and helps regulate hormones that influence hunger and cravings, but getting 7 to 9 hours a night might be challenging. Improve your sleeping habits by tracking how much you currently get and setting small goals to go to bed 10 minutes earlier each week. Create a restful environment that promotes sleep. Stop screen time at least an hour before bedtime, and engage in an activity that relaxes you, like meditating, journaling, or sipping decaffeinated tea.

Lori Rice, M.S., is a nutritional scientist and author with a passion for healthy cooking, exercise physiology, and food photography.