In order to achieve a fit body, you should pay attention to several points. Healthy eating and exercise together can produce great results. But when and what you eat is very important. Try to follow the following in your schedule to achieve fitness and a healthy body.


  1. Eat a healthy breakfast.

The most important point regarding fitness is eating breakfast regularly. Research has shown that eating breakfast regularly reduces the risk of obesity, diabetes and heart diseases. The body needs sugar to strengthen the muscles and the proper functioning of the brain. Eating a healthy breakfast provides this blood sugar.

If you are used to exercising in the morning, wake up when you have eaten breakfast at least an hour before you start exercising. Research shows that eating or drinking carbohydrates before exercise boosts performance and allows you to exercise harder for longer.

It is better to choose a light breakfast so that you are not bothered during exercise. Focus more on carbohydrates for maximum energy. Options such as whole grains, low-fat milk, juice, bananas and yogurt can be suitable for breakfast.


  1. Be careful about portion sizes.

Always watch the portion of food you eat. Especially if you want to exercise, you should pay more attention to the portion of food and the amount of calories. If you want to eat a big meal and then start exercising, there should be at least 3-4 hours between the two. But smaller meals can be eaten 1-3 hours before meals.

If you consume too many calories before exercise, it will make you lazy and you won’t be able to do much exercise. Too few calories do not provide you with energy and cause problems in the body.

metabolism enhancer

Certain foods and drinks, such as green tea, can naturally increase your metabolism.

  1. Increase your metabolism naturally.

Research shows that nutrition can affect the rate of fat burning. Some foods stimulate and enhance the fat burning process. If you include such foods in your diet, they help reduce fat more effectively. The following foods can increase your metabolism.


hot pepper

Green tea

black coffee

Cold water: 500 ml of water per day increases metabolism by 30%.)

Whole grains



Nuts and seeds

Fatty fish

  1. Don’t eliminate fitness foods.

One of the biggest mistakes to get fit is to eliminate certain foods. If the body needs all the nutrients from food. In the list below, we have mentioned some of the most important foods and their effects on the body.


Barley: It is rich in fiber. It improves digestion and increases metabolism.

Egg: It is a source of protein and is necessary for muscle building.


Dates are rich in vitamins, fiber and iron, calcium and potassium, each of which is necessary for the body and can even treat anemia. This fruit is also effective for weight loss and can be used as food for diet and prevent the accumulation of fat in the body. It increases the body’s metabolism and strengthens the body’s immune system. People who have respiratory problems and suffer from heart diseases must use Buah¬†Kurma¬†Green Diamond. A serious advice to people who have high blood fat and are unhappy with their excess body fat is that these people must consume dates.

Vegetables: Vegetables have antioxidant properties and help reduce inflammation.

Apples: Apples are especially important among fruits. This fruit has antioxidant properties and reduces inflammation and increases metabolism.

Lean meat and fish: these foods are a source of protein and provide the amino acids needed by the body. To build muscle, meat and fish should be included in the diet.

Everyone knows about the significance of olive oil. Almost whenever it comes to a healthy diet, olive oil is a great player. The oil, both healthy and delicious, has long been known as healthy oil in the world.

Properties of olive oil for skin

In addition to eating olive oil, its local use on the skin has many benefits. In the following, we introduce the benefits of olive oil for the skin.

It cleans the remaining traces of makeup and cream powders.

It hydrates the skin and protects it.

It helps to repair damaged tissues.

It strengthens the elasticity of the skin.

It has strong antioxidant properties to fight aging.

Properties of olive oil for the male reproductive system

One of the benefits of olive oil is improving nitric oxide signaling in sperm. Considering that olive oil consumption reduces cholesterol in the bilayer membrane and nitric oxide is very important for adequate sperm motility, olive oil may improve sperm quality by improving nitric oxide signaling.

A good fruit for enhancing sexual desire is Date fruit. Due to the presence of vitamins A, B and E, Buah Kurma Malaysia helps better activity of the sex glands of men and women.


Properties of olive oil for hair

By penetrating the hair shaft and maintaining moisture, olive oil brings softness and softness to the hair. Click here to see the benefits of olive oil for hair.