Have dinner for breakfast: 33 easy, expert fitness tips you will actually stick to (2023)

An all-out fitness campaign often seems like a good idea at the start of the year. But lifestyle overhauls are usually destined to fail, simply because they’re unrealistic. By taking your time and finding exercise routines you actually enjoy, you’re more likely to develop healthy habits you can stick with.

We asked fitness experts for the one tip they would give someone who wanted to get fit – or fitter – in 2023. This is what they told us.

Start with tiny changes

If you try to copy the fitness routine of an Olympic athlete, you’ll struggle to keep it up. Make small tweaks to your day instead, such as adding in a set of squats before you get in the shower, doubling up on dog walks or doing 10 jumping jacks every time you go to the bathroom. You can even use a kitchen worktop to do a few press-ups while you’re waiting for the kettle to boil.
Jay Unwin, mental and physical fitness consultant

Live by the 80/20 rule

Try sticking to nutritious, whole foods 80% of the time and incorporate your favourite treats into the remaining 20% of your diet.
Francesca Lancaster, nutritionist

Take advantage of your environment

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Whether it’s the beach, the forest or your local park, your surroundings provide plenty of natural training equipment. You can run up skate pipes, find logs to use as weights, use steps for elevated lunges or use a bike rack for triceps dips.
Lori-Louise Boyton, personal trainer

Rub your palms together vigorously before getting out of bed

It might sound strange but doing this for a minute or two each morning increases energy levels, helping us to perform with more efficiency. It’s a good starting point for anyone who is feeling stiff or struggling with mobility.
Miranda McCarthy, accessible yoga specialist

Take a free exercise class

You don’t have to spend a fortune to find a new hobby, and plenty of places (for example, Zumba classes) offer free trials. As a plus-sized dance fitness instructor, I understand it can be a struggle for some people to kickstart their plans. By remaining open-minded and trying lots of different classes, you’ll find something you enjoy and be more likely to stick to it.
Kat Henry, dance teacher

Have dinner for breakfast

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Many people don’t get enough protein in the morning, which affects their energy for exercising, as well as their food choices throughout the day. The more tired you feel, the more likely you are to reach for that chocolate bar for an instant hit. Try having roast chicken, potatoes and spinach for breakfast, or fresh salmon, eggs and green vegetables. It will set you up better for the day.
Thalia Pellegrini, nutritional therapist

Reframe self-care as a necessity

Whether it’s committing to a yoga class, a walk or a short run, try to carve out that time for yourself every day. Treat it as non-negotiable, the same way you treat other forms of self-care such as showering, eating or brushing your teeth.
Claire Mace, yoga teacher

Download apps to explore the outdoors

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Gym classes aren’t for everyone, but a hiking trip means you can combine sightseeing with exercise. Apps such as OS Maps, Strava, AllTrails and Komoot are great for picking new and interesting routes, whether you’re experienced or a beginner. You could also join a local walking group if you’d rather get fit in a social setting.
Chris Bone, the founder of the non-profit company Green Pathway Outdoors

Build muscle first

Most people turn to cardio when they start their fitness regime, but it’s more important to build muscle through lifting and bodyweight exercises, especially for women who are going through the menopause. You don’t need expensive weights – tin cans and water bottles will do the job.
Sam Palmer, nurse and menopause fitness specialist

Remember 10 is the magic number

When it comes to fitness, the 10th class or workout is usually a breakthrough moment. If you feel like giving up early on, keep going, because there will be a moment when it just clicks and you start feeling the mental and physical benefits.
Rowan Feilden-Cook, trainer and mindset coach

Add 15 minutes to your existing routines

If you struggle to find the time to exercise, small tweaks to your day can make a big difference. For example, if you usually walk to school with your children in the morning, take the longer route home.
Mari-Carmen Sanchez-Morris, women’s health and fitness coach

Use yoga props

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If you’re trying yoga for the first time, invest in blocks, straps and other support tools, or find a studio that offers them. Props will help you get into the poses and reduce the risk of injury when you’re getting started. They can also help make yoga more adaptive for people with disabilities and mobility challenges.
Basma Gale, yoga teacher

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Eat intuitively

It’s common to start a “deprivation” diet to kick-start your fitness regime, but it’s usually unsustainable. Instead, eat what you want, but only when you’re physically hungry. Eat slowly and pay attention to the textures, flavours and aromas, as well as the fullness signals from your body. Slowing down and being mindful can help to prevent overeating.
Annabella Zeiddar, therapist and coach

Up the intensity

To grow stronger, your body needs to be pushed beyond its comfort levels. For example, if you’re going for a 15-minute run every day, try to gradually increase the distance you’re running in that time, rather than the length of time you spend running. You’ll need to build your stamina bit by bit and be mindful of your body’s limitations to avoid injury.
Duncan Attwood, personal trainer

Use a heart monitor while cycling

There is plenty of technology that can help you tailor your workout to your body’s needs. If you’re new to cycling or building your strength, I recommend alternating your energy levels, going hard for one minute then easy for two, and repeating for the duration of your workout.
Kelsey Mitchell, Olympic cycling champion


Have dinner for breakfast: 33 easy, expert fitness tips you will actually stick to (4)

It’s good for relaxation, but meditating after exercise will also help to lower your cortisol levels and ease you back into balance. It can boost those feelgood endorphins when you’ve completed a workout.
Chloë Webster, meditation teacher

Be accountable

If you write your goals in your diary you’re more likely to stick to them. You can also try arranging to meet a friend for an exercise session. By making it a part of your schedule – especially if others are involved – you’ll find it easier to carve out the time.
Tori Sharp, personal trainer

Practise breathing techniques

Functional breathing exercises, which you can learn online, can boost your health and fitness by supporting faster recovery and enabling you to train more comfortably for longer periods.
Matt Bagwell, Paralympic and Team GB instructor

Set ‘Smart’ goals

When you’re starting your fitness journey, it’s important to know exactly what you want to achieve before deciding how you’re going to get there. Once you know that, it’s time to implement the Smart theory by setting goals that are specific, measurable, attainable and relevant, as well as being time-sensitive to your own needs.
Kirsten Whitehouse, women’s fitness and mindset coach

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Gamify routines

If you find it hard to get going with basic exercises, try gamifying the process. Strava segments, streaks, virtual badges, online medals and personal bests are popular ways to boost your motivation.
Michelle Flynn, health coach

Try hypopressive training

These are brilliant low-impact, breath-led exercises for women to help strengthen the pelvic floor. They take just 10 minutes a day and can help you to build the confidence you need to train – without worrying about embarrassing accidents.
Kirsty Victoria, postnatal health practitioner

Ditch the all-or-nothing attitude

From eating well to exercising, staying healthy can seem overwhelming. It’s not realistic to become a health guru overnight, but adopting some healthy habits (such as walking or eating an extra piece of fruit) all the time is better than doing everything at once when the motivation hits.
Becks Hamill, fitness trainer

Join a group activity

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Being part of a group is a great way to build motivation and exercise in a fun, sociable way. From high-intensity interval training classes in the park to five-a-side football with colleagues, there are plenty of choices available. By making it fun, you’re more likely to learn to enjoy movement.
Carole Dowling, personal trainer

Prioritise your form

When it comes to learning new exercises, quality is more important than quantity. Practise getting your technique right with your trainer (or through online videos) before you start to increase your reps.
Adele Andersen, bootcamp founder and online trainer

Eat 30 plant-based foods every week

We know fruit and vegetables are healthy, but so is variety. Research shows that eating many different types of plant-based food improves gut health and protects against disease. It’s also important to slow down while eating, chew well and take a few deep breaths before a meal to increase stomach acid and improve digestion.
Anna Mapson, nutritional therapist

Try a tempo run

By running at a pace that is hard but at least 10% less than maximum effort, you can train your body to maintain speed for longer.
Kalia Lai, fitness influencer

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Immerse yourself in cold water

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Studies show that cold water exposure has numerous positive benefits for the body, including preventing and treating muscle soreness, boosting the immune system, and reducing stress and depression. It can also reduce insulin resistance and protect against cardiovascular diseases and obesity.
James Davis, psychologist and health coach

Get your body moving in water

Exercising in water is much easier on your joints, making it an ideal choice for beginners. If swimming isn’t for you, why not join an aquafit class or try your hand at synchronised swimming? If there is no team in your local area, you could always try setting one up with friends.
Pippa Best, health coach

Turn the music on

Find yourself getting bored during exercise? Playing music while you train can distract from pain and fatigue, reduce perceived effort, and increase stamina and enjoyment.
Emma McCaffrey, fitness trainer

Start with basic full-body sessions

To build muscle, start with a simple routine and repeat it three times a week, giving yourself time to rest in between. Try doing three sets of each exercise, with 10 reps for each. Examples include squats, deadlifts, shoulder presses, rows, biceps curls, dips and triceps overhead extensions.
Alexandra Wren, bodybuilder and trainer

Up the antioxidants

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Foods rich in zinc, vitamin C and antioxidants reduce inflammation, which is especially important when you’re exercising. Try adding more herbs, berries, onions, and nuts to your diet, as well as beans and whole grains.
Hannah Hope, nutritionist

Be sceptical of costly fads

People can get fit and healthy without special equipment or expensive diets. Try cooking easy meals that can be made in large batches, such as soups and casseroles, rather than splashing out on protein powders and weight-loss supplements.
Andrew Telfer, head coach at Wild Strong

Use mind drills

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Instead of saying “if I exercised” or “if I quit smoking”, change your language to “when”. By shifting your focus from possibility to actuality, you’re more likely to adopt new healthy habits.
Anji McGrandles, wellbeing expert


What are the best foods for fitness? ›

  • An energy bar.
  • A banana, an apple or other fresh fruit.
  • Yogurt.
  • A fruit smoothie.
  • A whole-grain bagel or crackers.
  • A low-fat granola bar.
  • A peanut butter sandwich.
  • Sports drink or diluted juice.

What is the best time of day to exercise? ›

What's the Best Time of Day to Exercise?
  • Research suggests that when you work out matters. ...
  • Morning workouts may promote healthier habits, while afternoon or evening workouts may boost your exercise performance.
  • The best time to exercise depends on your preferences and fitness goals.
May 18, 2022

Should you eat breakfast before or after a workout to lose weight? ›

While both pre- and post-workout nutrition is important, eating before a workout may come with greater benefits for weight loss. In particular, a pre-workout snack or meal with easy-to-burn carbohydrates has been shown to improve performance and, in turn, how many calories you burn.

How long should I wait to eat after workout to lose weight? ›

Eating within 15 to 30 minutes post-workout is ideal, but if this isn't possible, aim for within 60 minutes. A turkey sandwich on whole wheat bread or a banana and plain yogurt are good, easy options.

What foods to avoid when working out? ›

High-carb, sugary snacks will increase your blood sugar level and could even make you faint in the middle of a workout session. If you are planning to do an intense workout, it is best to avoid orange juice, isotonic drinks, soda and energy drinks.

What foods give you energy before a workout? ›

These great ideas of the best pre-workout foods will give you plenty of energy for your training session:
  • Fruit smoothies.
  • Yogurt parfaits with granola and fruit.
  • Bananas.
  • Oats.
  • Whole grain bread with a couple of slices of lean meat.
  • Chicken with rice and vegetables.
  • Apples with peanut butter and raisins.
  • Greek yogurt.
Feb 17, 2022

What are fat burning foods? ›

Thermic foods like eggs and cruciferous vegetables burn fat by taking your body longer to digest. Some of the best fat-burning foods are green tea, salmon, apple cider vinegar, and lean chicken.

What is the best drink after workout? ›

Drink at least 16 ounces of water or healthy drinks, such as coconut water, green or black tea, and chocolate milk. Or you can choose a low-sugar sports drink. These drinks contain electrolytes, such as potassium and sodium, that can prevent and relieve muscle cramping.

What times are best to eat to lose weight? ›

Researchers say a diet plan that restricts eating to between 7 a.m. and 3 p.m. can help you lose weight.

How long after a workout should you shower? ›

All in all, your cool-down should take about 15-25 minutes — so, that's the expert-recommended to time you should wait to shower after exercising!

Is it better to exercise before you go to bed or when you wake up? ›

Traditionally, experts have recommended not exercising at night as part of good sleep hygiene. Now a new study, published Oct. 29, 2018, in Sports Medicine, suggests that you can exercise in the evening as long as you avoid vigorous activity for at least one hour before bedtime.

Is it better to exercise in the AM or PM? ›

Morning workouts are ideal for burning fat and losing weight, but afternoon workouts may give your performance a boost, since you'll have eaten a meal or two by the time you get going. “Any time you eat, your blood sugar levels rise,” Hackney says.

Should I workout before bed or in the morning? ›

Swiss researchers found vigorous exercise performed one-and-a-half hours before bedtime was associated with falling asleep faster, fewer awakenings after sleep onset, and better mood states. In contrast, to get up early for morning training, some researchers found swimmers are sacrificing sleep, compared to rest days.

What is the healthiest meat to eat? ›

5 of the Healthiest Meats
  1. Sirloin Steak. Sirloin steak is both lean and flavorful – just 3 ounces packs about 25 grams of filling protein! ...
  2. Rotisserie Chicken & Turkey. The rotisserie cooking method helps maximize flavor without relying on unhealthy additives. ...
  3. Chicken Thigh. ...
  4. Pork Chop. ...
  5. Canned Fish.
Jan 6, 2020

What you should eat everyday? ›

How to Eat a Healthy Diet
  • 6 to 8 servings of grains. ...
  • 2 to 4 servings of fruits and 4 to 6 servings of vegetables. ...
  • 2 to 3 servings of milk, yogurt, and cheese. ...
  • 2 to 3 servings of meat, poultry, fish, dry beans, eggs, and nuts. ...
  • Use fats, oils, and sweets sparingly.
May 20, 2009

What food can you live off of? ›

However, there is no known food that supplies all the needs of human adults on a long-term basis. Since Taylor is determined to follow a one-food diet, then potatoes are probably as good as anything, as they contain a wider range of amino acids, vitamins and minerals than other starchy foods, such as pasta or rice.

What foods weaken muscles? ›

These include:
  • Alcohol: Alcohol can negatively affect your ability to build muscle and lose fat, especially if you consume it in excess ( 8 ).
  • Added sugars: These offer plenty of calories but few nutrients. ...
  • Deep-fried foods: These may promote inflammation and — when consumed in excess — disease.

What kills muscle gains? ›

What ruins your muscle gains?
  • Doing too much cardio.
  • Overtraining, not enough rest.
  • Using too much weight and bad form.
  • Not eating right or enough.
  • Lack of accountability and poor planning.

What should be the first thing you eat in the morning? ›

A balanced breakfast typically includes protein, fiber, and produce. If you're looking to build a healthy morning meal, try easy options like eggs, whole wheat toast with toppings, nuts, and green tea. Breakfast is a great way to start your day.

What not to eat with eggs? ›

Many people like to eat eggs or omelettes with tea for breakfast. However, this food combination can lead to constipation, gas and acidity. Eggs should not be consumed with dairy products like milk, curd, buttermilk and cheese. The combination of eggs with these things can be harmful to health.

What are the 2 things you can't have for breakfast? ›

Q: What are two things people never eat before breakfast? A: Lunch and supper.

What food give the most energy? ›

To optimize your daily energy level, try adding some of these foods into your meal plan.
  • Oatmeal. The complex carbs in oatmeal mean it's a slow-burning source of energy. ...
  • Bananas. ...
  • Yogurt. ...
  • Sesame seeds. ...
  • Cinnamon. ...
  • Water. ...
  • Beans. ...
  • Lentils are tasty little legumes, rich in carbs and fiber.
Sep 23, 2021

What are 3 foods you should eat before working out? ›

Ideally, fuel up two hours before you exercise by:

Eating healthy carbohydrates such as whole-grain cereals (with low-fat or skim milk), whole-wheat toast, low-fat or fat-free yogurt, whole grain pasta, brown rice, fruits and vegetables.

What fruit is best before workout? ›

A banana is also an ideal pre-gym snack, as it is rich in carbohydrates and potassium, which helps to support muscle and nerve function. Apples, oranges, pears (and just about any other fruit) are also great choices for a quick bite before exercise.

What kills belly fat? ›

11 natural ways to get rid of belly fat
  • Focus on low calorie foods. ...
  • Eliminate sugary drinks. ...
  • Eat fewer refined carbs. ...
  • Eat more fruits and vegetables. ...
  • Go for lean proteins. ...
  • Choose healthful fats. ...
  • Develop a workout. ...
  • Boost overall activity.

What melts belly fat? ›

Drinking less alcohol, eating more protein, and lifting weights are just a few steps you can take to lose belly fat. Having excess belly fat can negatively affect health and may contribute to several chronic conditions.

What burns fat while you sleep? ›

Here are five handy ways you can burn fat while you're asleep.
  • Drink a casein shake. ...
  • Sleep more. ...
  • Eat cottage cheese before bed. ...
  • Resistance training. ...
  • Eat small meals throughout the day.

Is Gatorade good for you? ›

A 20-ounce serving of Gatorade's Thirst Quencher contains 36 grams of sugar. While that's a bit less sugar per ounce than your average soda, it's not exactly healthy. In fact, Berkeley researchers say the sugar in sports drinks may be contributing to the child obesity epidemic by increasing caloric intake.

Is Lemon water good after a workout? ›

Lemon water can ease pain and soreness after exercise. Drinking lemon water before or after exercise can help replenish electrolytes and prevent muscle cramps.

Should I drink Gatorade after a workout? ›

When a person exercises, they lose not only water but also electrolytes through their sweat. Gatorade, because of its electrolyte content, helps to restore the lost electrolytes and keep a person hydrated, during intense activity. It can also replace electrolytes, during times of illness, such as stomach viruses.

Do not eat after 7pm to lose weight? ›

Myth: You Shouldn't Eat After 7 P.M.

“However, there's no magic to the 7 p.m. time,” Dobbins says. “Losing weight is a matter of limiting our calorie intake, and most people tend to eat most of their calories in the evening, at dinner and snacking afterward.

What should you do immediately after a workout? ›

What to Do After a Workout
  1. Cool down. If you stop exercising too suddenly, you may feel lightheaded or dizzy. ...
  2. Stretch. You want your body to return to how it was before you started your workout. ...
  3. Drink up. With water that is! ...
  4. Change your clothing. ...
  5. Take a cool shower. ...
  6. Let your body recover. ...
  7. Munch on the right snack.
Dec 14, 2016

Is it OK to workout on an empty stomach? ›

Exercising in a fasted state may burn some quick body fat, but it's not the best option for your body in the long-run. Eat a small snack or meal before and after your workout to ensure that you're properly fueled to perform your best in the gym and recover quickly when you get home.

What should I do after a workout in the shower? ›

Showering after exercise should be an important part of your post-workout routine. It not only gets you clean and protects you from breakouts, but also helps your heart rate and core temperature naturally decrease. Taking a lukewarm or cool shower works best.

Should you eat after a workout if trying to lose weight? ›

To keep the burn going, a good post-workout snack or meal is important. Whether you're doing cardio or strength and endurance training, your body uses up all its energy during a workout. Therefore, it's vital that you nourish your body properly with all the essential nutrients it needs after you work out.

What should I eat before a morning workout to lose weight? ›

Bars rich in protein are an especially great pick before weight-training workouts (although you'll want to skip eating bars super high in protein right before, say, a run, if they make you feel icky). And whether you buy them or make them yourself, there are endless flavor and texture options.

What should I do after a workout to lose weight? ›

Plan to eat a healthy snack or meal within 45 minutes of completing your workout. This will help replenish muscle energy stores and start the recovery process. Eat foods that contain carbohydrates and protein. Carbs help to restore glycogen levels so you can recharge your energy levels.

Do you burn more calories before or after eating? ›

However, many studies indicate that eating before your workout can increase performance, which in turn helps you burn more calories. Studies also suggest that eating the majority of your calories early in the day helps encourage fat loss.

Which fruit is best after workout? ›

Consuming fruits like bananas, berries, dates and grapefruit is a great way to replenish after a sweaty workout. They are loaded with vitamins, folate, antioxidants and macronutrients such as iron, calcium and potassium. Moreover, natural sugar or fructose present in fruit provides energy.

What food is best to eat with empty stomach in morning? ›

Other Foods That Can Be Eaten On Empty Stomach For Energy
  • Raisins.
  • Papaya.
  • Watermelon.
  • Chia seeds.
  • Apple.
  • Quinoa.
  • Amla.
  • Honey with water.

What should I eat at night if I workout in the morning? ›

If you're planning to go for a cardio session, such as a long run, whole food, high-quality carbohydrates are key the night before. Good examples are whole-grain bread, brown rice, whole-wheat pasta, fruits, vegetables, and starches like potatoes.

What should I eat the first thing I workout in the morning? ›

Before your morning workout, fuel your body with whole, minimally processed carbohydrate and protein foods such as:
  • oatmeal.
  • whole grain toast.
  • fruit.
  • beef jerky.
  • eggs.
  • milk.
Jul 8, 2021

What is the best time to drink water for weight loss? ›

Before meals

Drinking a glass of water just before eating a meal is a great strategy if you're trying to lose weight. Doing so can not only help enhance feelings of fullness but also decrease your intake during that meal.

What exercise burn the most belly fat? ›

Your first step in burning off visceral fat is including at least 30 minutes of aerobic exercise or cardio into your daily routine.
Some great cardio of aerobic exercises for belly fat include:
  • Walking, especially at a quick pace.
  • Running.
  • Biking.
  • Rowing.
  • Swimming.
  • Cycling.
  • Group fitness classes.
Nov 10, 2020


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