11 Healthy Tips of the Day
to Get You in a Better Shape

Healthy Tips of the Day to Get you in a Better Shape - Facebook Image

osing weight can be a difficult task for some people.

But the long-term goal is not to lose weight, it’s to keep it in check.

Let me clear that up for you:


osing weight can be a difficult task for some people.

But the long-term goal is not to lose weight, it’s to keep it in check.

Let me clear that up for you:

Wouldn’t it be amazing if you could feel comfortable with yourself without getting obsessed with the scale?

In today’s article, I’m going to show you step by step, my favorite healthy tips of the day that will help you lose as much or as little weight as you want.

The deal?

They will make your weight-loss journey a fast and lasting process.

The best part?

All of them are 100% actionable and achievable… Let’s do this!

Healthy Tips of the Day to Get you in a Better Shape - Banner

Wouldn’t it be amazing if you could feel comfortable with yourself without getting obsessed with the scale?

In today’s article, I’m going to show you step by step, my favorite healthy tips of the day that will help you lose as much or as little weight as you want.

The deal?

They will make your weight-loss journey a fast and lasting process.

The best part?

All of them are 100% actionable and achievable… Let’s do this!



by Counting Nutrients, Not Calories

Here’s where the art of macro-counting or a “macros diet plan” comes to play.

But you’re probably wondering:

“Why should I count macros?”

Because I truly believe that you should nurture your body in the best possible way.

Healthy Tips of the Day to Smash Your Fitness Goals
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It’s clear that your body needs the right number of macronutrients to function at its best level.

There’s no need to cut calories or become obsessed with the number on the scale.

Want to know the best part?

You’ll be enjoying the food you like the most without feeling guilty.

But remember that this is a commitment to your health and well-being, so you have to eat to nurture your body and not to satisfy your cravings.

When talking about macro-counting, I always like to highlight the importance of the number of meals you should eat on a daily basis.

Your meal plan should include at least 5 meals a day – 3 main meals (breakfast, lunch, and dinner) and 2 small meals or snacks (morning snack and afternoon snack).


Daily Values

total meals

main meals


The main reason for eating several times a day is to activate your body and increase your metabolism.

That way, you can burn fat and feel satisfied for longer.

Also, eating several meals a day will help you spread your macronutrients intake in a more efficient way.

That means you have to be more conscious and balanced when it comes to portion sizes.

caloric intake

Your caloric intake will depend on your age, height, weight, and lifestyle – active or sedentary

Those stats and some others are the ones that should be considered when calculating a proper set of macronutrients.

That being said, you don’t have to be too strict with your calorie and macronutrient intake.

Keep in mind that…

Becoming an excessive calorie-counter can lead to eating disorders. The key is to have flexibility over deprivation.

Quick Fitness Tips to Lose Weight - Regular Exercise
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Square Organics Protein Bars
Eating: Square Organics – Square Bars | Discount code: paosfitworld (20% off)

So, what’s the bottom line?

Eat food you like as long as you maintain variety (vitamins, minerals, proteins) in your diet.

Try to include whole foods such as fruits, vegetables, grains, and lean meat.



to Encourage Weight Loss

Recent evidence and studies suggest that drinking green tea helps you burn more fat.

Body Fat Reduction
People who drink green tea extract can experience a body fat reduction of almost 2%

Likewise, it is suggested that green tea might have more benefits beyond the caffeine it contains.

But look:

If you’re not used to drinking green tea or any type of herbal teas, start small.

Get used to it, see how you like it.

Green Tea is Excellent for Weight Loss
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Because green tea also has laxative properties, it has benefits on your digestion.

That is, of course, a good thing, but also something you have to be careful with.

That’s why I recommend that you take it slow.

Add it to your diet and see what quantities feel right for you.

Too much of that laxative effect and you’ll trick the scale.



with a Fiber-Rich Diet

Another quick nutrition tip to help you lose weight is to eat more fiber.

You might be thinking:

Fiber, for real?

Well, foods with high levels of fiber provide a lot of essential properties to the body, such as better hydration and better digestion.

Not to mention that they are great to burn off excess fat.

Healthy Snacks

Did you know?

One of the most well-known and admired properties of fiber-rich foods is that they help you feel fuller longer.

That in turn, helps control the appetite and contributes to losing weight.

Also, we can’t underestimate their excellent digestive properties.

Believe it or not, many of the 21st century’s most common ailments are related to the digestive system.

Stress and chaotic eating habits lead to gastrointestinal disorders that affect a vast majority of people.



When your digestive system functions normally, you eat with pleasure

It’s that simple.

Remember that eating doesn’t have to be stressful.

The key is to have a balanced diet where you neither starve yourself nor overeat.

Ok, but… where do I get the fiber from?

Some foods with high levels of fiber are oats, brown rice, apples, pears, avocados, lentils, and broccoli.

Those are just a few items that you can add to your daily diet, but you can also check out this handy article for a more comprehensive list of fiber-rich foods.



by Drinking Plenty of Water

The average daily water intake should be 3-4 liters per day.

Drinking that amount of water will boost your metabolism, improve your digestion, and will contribute to the absorption of essential nutrients like vitamin C.

Quick Fitness Tips - Proper Hydration
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Keep in mind, though that the amount of water you should drink also depends on your age, sex, weight, and level of daily activity.

You may not realize it yet but maintaining healthy levels of hydration has many little-known benefits.

Take a look:


  • Slow down the aging process… This is a biggie.
  • Keep your skin hydrated
  • Cleanse your body of unwanted toxins
  • Help you function better

Just think of it this way:

The moment you are thirsty, you are already at the point of partial dehydration.

That being said, not everyone remembers to take small sips of water every half hour.

So here’s the deal:

Try to drink a glass of water every hour.

Good Hydration = Good Water Bottle
Using: Drop Bottle

When you’re exercising, drink water as often as you feel the need. Take small sips to maintain hydration levels.

That will keep your energy level up, help you perform better, and will prevent harsh muscle soreness and cramps after the workout.



by Eating Lean Protein

Protein is difficult to digest, so when you eat it, your body increases the calorie burning.

Exclusive Fitness Tips and Workout Plans

For that reason, it is recommended that you eat protein in every meal, including a.m. and p.m. snacks.

In the same way, protein contributes to the growth of muscle mass.

The equation is simple:

Easy right?

Keep in mind, though, that everything in the weight loss process is about having a good balance.

A protein-rich diet will have to be coupled with a well-structured and efficient workout program.

That way, your weight loss results will skyrocket.

Working out!

Some of the foods that you can eat to get your daily dose of protein are eggs, lean meats, fish, oats, cottage cheese, lentils, and chicken.



Having a Hearty Breakfast

Let me tell you something that is very well-known:

Breakfast is the most important meal of the day.

But have you ever wondered why?

importance of breakfast

Breakfast boosts your metabolism and promotes the fat burning process

It also helps you reduce anxiety and improves your intellectual and physical performance.

In the same way, breakfast prevents problems such as hypoglycemia, low blood pressure, and improves your mood and energy.

Amazing, huh?

So after having seen all those benefits, you might be thinking:

Why don’t people pay attention to breakfast?

In fact, people often skip it altogether or replace it with non-healthy options.

The result… an epic fail!

Healthy Breakfast

So my suggestion is that you take some time to prepare a healthy breakfast, but most importantly, take some time to enjoy it.

Not enough time?

No problem.

Check out these quick breakfast recipes for busy mornings.

And in case you’re not fully convinced, let me tell you something else…

New evidence suggests that starting your day doing something you love before going to work, reduces stress levels and makes the rest of your day much easier and more pleasant.

So next time you find yourself short of time and thinking about skipping such an important meal, remember this:

Anyone can find, at least, half an hour to have a hearty and delicious breakfast. Your body will thank you!



to Increase Your Energy Every Morning

Would you like me to reveal a secret weapon that will turbocharge your energy?

Let me introduce you to… warm lemon water.

Yep, you heard it right.

Easy Fitness Tips - Drink Warm Lemon Water

Lemons contain pectin, which helps you fight cravings. They are also alkaline, which contributes to losing weight.

Other amazing benefits include:


  • Hydration of the lymphatic system
  • Brighter skin
  • Mood improvement


I get it… You may find it hard to ingest warm water in the mornings, even with the lemon in it.

So take your time and find the level of sourness that suits you best, or trick yourself into thinking it’s tea. That usually works better!

Now just to be 100% clear:

Lemon water is not tea – so no sugar!

Just a tall glass of warm water to which you should add about half a lemon.

That means you’re fueling your body with a great dose of Vitamin C, plus other great stuff like Vitamin B, potassium, thiamin, calcium, magnesium, and phosphorus.

What an energizing way to start the day!



and Keep Your Weight in Check

If you are serious about losing weight, then you are going to need to step up your game.

Staying active is the cornerstone of a healthy lifestyle.

You may not realize it yet but one of the most recurring problems when it comes to weight loss is something most people ignore…

Prolonged sitting.

Fitness Tip - Do some jogging

Studies show that prolonged sitting actively promotes numerous diseases including obesity.

This problem I bet is close to many of you.

9 - 10hrs./day
Too much sitting
The average American spends 9 to 10 hours a day sitting

In fact, with more and more people working at desk jobs, the problem of too much sitting is not going anywhere, unfortunately.

That in turn, dramatically increases people’s health risks in the long run.

But here’s the kicker:

Not everything is bad news.

There are ways to minimize those risks. For example, here are some ideas you can try either at work or at home:



  • Walk more around your house
  • Do some exercise while watching TV
  • Use a standing desk
  • Work your legs while brushing your teeth
  • Dance to your favorite song


  • Set walking meetings with your colleagues
  • Stretch at your desk
  • Stand up while on the phone
  • Take the stairs
  • Refill your water tumbler every hour

There you have some healthy tips of the day to activate your metabolism.

Try to add them to your lifestyle until they become part of your routine.



by Including more Fish in your Diet

Here’s the deal with fish:

Fish is full of omega3 (fatty acid) which helps you burn more fat.

That improves your cardiovascular health by reducing your cholesterol level and it also makes your metabolism work faster.

SSBM Flexible Dieting - Fish

But fish also has other properties that make it stand out as one of the most recommended choices for weight-loss diets.

Take a look:


  • Fish is the meat with the lowest levels of fat
  • It’s the meat with the lowest number of calories (preferably white fish)
  • It’s abundant in zinc, phosphorus, Vitamin B12 and Vitamin A, which helps improve intellectual performance

How do I include fish in my diet?

I always cook up salmon or tuna on the grill or the stove.

If you’re short of ideas, there are plenty of delicious and healthy fish recipes that are very easy to prepare and that will make you feel great!



by Exercising your Body

Ok, here it comes…


At some point, you knew I was going to talk about it.

But the truth is that if you want to lose weight, you have to add some physical activity to your daily routine.

There’s no way around it.

Tracking Outdoor Workouts

You can walk for 45 minutes, follow an effective workout plan, go swimming… the choice is yours.

The key here is to work out to activate and boost your metabolism.

Getting up in the morning for a walk or a short workout session is a great way to start your day.

Don’t like going to the gym?

No problem… you still have many options to choose from:


Try outdoor workouts

Ride a bike

Do some jogging

Play different sports

Try outdoor workouts

Do some jogging

Get on your bike

Play different sports

What about delaying the effects of aging?

Recent studies have proven that regular exercise can help you walk away from father time, or at least, delay its effects.

Take a look at the following table from Harvard’s Medical School.

Exercise vs. Aging - Pao's Fit World


Once and for All

The last of my healthy tips of the day is perhaps the most important one.


Because you will not reach your goals if you miss this one.

lack of motivation

It’s the No. 1 reason why most people fail to lose weight

Believe it or not, your mind is your main enemy in this process.

So, whatever you do…

Stay motivated!

As cliché as it may sound, staying motivated is one of the keys to sticking to your new lifestyle and your weight-loss routine.

Outdoor workouts - Tennis

Ok, but how can I do it? You may ask.


  • Create a playlist with your favorite songs, those that give you a huge energy rush
  • Add group classes to your workout schedule
  • Exercise with a partner that encourages you to stay on track
  • Challenge yourself every day with new workout routines
  • Pamper yourself with new activewear

Switching things up will help you stay motivated and keep the journey interesting.

But check this out:

There is one more thing you can do that will take you closer to where you want to be…

Celebrate your victories even if they’re small.

Stretching while Celebrating Your Victories

The only challenge lies in being patient and keeping your determination.

As I said, long-term results require a long-term commitment.

So always remember this:

The pain you feel today will be the strength you feel tomorrow.


You’ve just seen 11 of my favorite healthy tips of the day to lose weight.

Now, it’s time to put them into practice.

The first step?

Grab the free checklist I made just for this post.

It has all of the weight loss tips here… plus 2 others that I didn’t have room to include in this post.

Click the image below to download the PDF.