When it comes to health and fitness, there are a number of opinions by experts and nutritionists which may confuse those just stepping into their wellness journey. Here we bring you the proven, scientifically proven ways you can improve your health by making a few tweaks in your lifestyle. Remember, consistency is key to experiencing change:

Myriam Zilles/Unsplash. Added sugar in processed food and energy drinks is detrimental for health.

Reduce added sugar in your diet:

Added sugar is your biggest foe when it comes to a healthy lifestyle. You consume added sugars in drinks, fast food, energy drinks and any packaged food you have. But these should be best avoided if you wish to have normal blood sugar levels and prevent type-2 diabetes. According to the dietary guidelines for Americans, added sugars should not exceed more than 10% of your daily calorie intake.

Roberta Sorge/Unsplash. Using extra virgin olive oil is good news for your heart health, and is delicious as salad dressing and cooking meals.

Use extra virgin olive oil:

Extra virgin olive oil is an excellent source of monounsaturated fats, antioxidants and is great for your heart health. It is one of the healthiest vegetable based oils that you can use for cooking and dressing salads. According to numerous studies, extra virgin olive oil prevents strokes and heart attacks, and helps combat high cholesterol.

Avoid refined carbs:

A diet low in carbs and high in fats is recommended for weight loss. But you can’t cut down carbs altogether from a  balanced diet. They are necessary to fuel your body with energy and are an important part of a balanced, healthy diet. But not all carbs are equal. There is such a thing as refined carbs, which are highly processed food from which fiber has been removed. They are not nutrient-rich, and can cause damage to your health if consumed in excess. White flour and processed pulses and corns all are sources of refined carbs and must be avoided.

Derrick Mckinney/Unsplash. Weight lifting is one of the best form of exercise for stronger muscles and bones.

Lifting weight

Light exercises have their own benefits, but strength training and weight lifting are still some of the best forms of exercise if you want stronger muscles and bones and an improved body composition.

Lifting heavy weights also improves your metabolism, increases insulin sensitivity, meaning your blood sugar levels remain steadily normal and your body gets better at burning calories.

You can also use resistance bands to train and get a good workout if you do not wish to lift heavy weights.