Regular exercise can slim down your physique, increase strength and stamina, prevent disease, and improve your overall fitness.

But did you know that improving your diet and exercise routine can also change your mental health for the better?

The American Physiological Association reports that usually within five minutes after moderate exercise you get a mood-enhancement effect. In the long-term, research shows it can improve stress management, depression, and anxiety.
Regular exercise combined with a healthy diet can promote a more reliable memory, higher self-esteem, and better quality of sleep.

Table of Contents

10 Ways to Get in Shape Fast

  1. Keep Your Routine Fresh
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Getting In Shape: The Bottom Line​References

Maybe this is why getting in shape is the most common New Year’s resolution – it’s the quickest way to a happier and healthier life.

​In this article, I’ll be sharing ten tips on how to get in shape fast so you can kick start your weight loss and improve your mental health in less than a month.


1. Incorporate More Protein To Your Diet

Protein impacts how weight-regulating hormones work, making it one of the most important macronutrients to track when getting in shape.

If you struggle to feel full while dieting, add more protein to your meals.

Protein keeps you feeling full for longer, making it easier to maintain a diet and resist unnecessary snacking.

diet protein food

Protein also promotes muscle growth. Muscles burn more calories than other types of tissues while at rest, making it easier to keep up with your fitness goals. (1)

If you do rigorous exercise, protein helps your body quickly build and repair muscle.

You should aim to consume around 50 to 60 grams of protein a day.

2. Eat Several ​Meals Throughout the Day

If you have three meals a day, each meal should be around 3 or 4 hours apart. But often life gets in the way and meals end up being 5 or 6 hours apart.

At that point, your blood sugar is at its lowest and you might resort to a sugary snack to hold you over. Eating several small meals a day may help prevent unhealthy snacking or overeating. (2)

To try this meal schedule, try splitting three meals into six and eat them twice as often. Mix portion control with protein and fiber to stay full.

To have small snacks instead, choose nutrient dense options like veggies with hummus, trail mix, or yogurt. Be sure to adjust meals or exercises later in the day to ensure you maintain your desired calorie deficit or surplus.

3. Snack Responsibly After Working Out

During exercise, your muscles use stored glycogen as a source of fuel and small tears occur. After a workout session, your body will rebuild itself by increasing glycogen levels and repairing muscle.

Your muscles start to use available protein to rebuild within a few hours of working out. This means that it’s important to intake a balance of the right foods post-workout. 

sandwich for snack

It’s generally recommended to have your post-workout snack within 45 minutes of finishing your workout. This is when the rate of absorption is highest.

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