Develop a comprehensive fitness routine including strength training, cardio, and flexibility exercises. Consistency is key. Seek guidance from fitness professionals or use personalised plans from fitness apps. 

Consume nutrient-dense foods like lean proteins (chicken, fish, tofu), whole grains (quinoa, brown rice), fruits and vegetables, healthy fats (avocado, nuts), low-fat dairy or dairy alternatives, water-rich foods to stay hydrated.  

Adopt a balanced diet with a mix of macronutrients (carbs, proteins, fats), micronutrients (vitamins, minerals), and fibre. Focus more on consuming whole foods and limiting processed items. 

For a balanced day, have whole-grain cereal with fruit and yoghurt for breakfast, a handful of nuts and an apple for a snack, a grilled chicken salad with quinoa for lunch, carrot sticks with hummus for an afternoon snack, and baked fish with sweet potato and steamed vegetables for dinner. Portion control is essential, and staying hydrated throughout the day is crucial. 

Complementing your diet with exercise is vital for overall health. Exercise enhances metabolism, improves cardiovascular health, supports weight management, and contributes to mental well-being. It works hand-in-hand with a healthy diet to maintain muscle mass, boost energy expenditure, and promote vitality. 

With inputs from Dr Sangeeta Tiwari, Clinical Nutritionist, Artemis Lite, New Delhi. 

Photos Courtesy: Pixabay