How to Get a Nice Body

Four Parts:Preparing to Work for a Nice BodyEating WellExercisingChanging Your Lifestyle

There are a variety of different nutrition and fitness plans to help you get a nicer body. Some might promise you quick results in a short amount of time. However, improving your entire body will require a variety of changes in many areas of your life. This is especially true if you need to lose weight and want to be more fit. You'll need to watch what you eat, exercise and modify your lifestyle. Whether you lose weight, eat better, exercise or do a combination of those, there are a variety of ways that you can improve your health and feel more confident about your body.

Part 1
Preparing to Work for a Nice Body

  1. Image titled Set Daily Goals Step 8
    Set goals. Setting goals for yourself will make it much more likely that you actually meet your desire for a nicer, healthier body long-term. Goals can motivate you and serve as a guide for your plan.
    • For goals to be useful to you, they need to be specific, realistic and time dependent. These aspects will make you more motivated to meet that goal.[1]
    • For example, if you want to run a marathon, but currently only 2-3 times a week, signing up for a marathon next month probably isn't going to work. Instead, formulate your goal like this: I want to run a marathon in 8 months. In the meantime, I will run 3-4 times a week and will sign up for a 5K in 2 months, a 10 K in 4 months and a half marathon in 5 months.
    • Also make sure the goal is realistic for you. If you don't really love running, a marathon might not be realistic for you. Maybe instead you choose to do a bike race.
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    Write up your plan. Aiming to have a nicer, healthier body is a broad goal. You'll need to write up a specific plan of how you're going to achieve this goal. This will give you the actionable steps you need to make to reach your goal.
    • Write out what you're going to change about your diet and what steps you need to do this. You may want to start out with a meal plan and write out what you plan to have for each breakfast, lunch, dinner and snack. Write up the corresponding grocery list to help you in the store as well.[2]
    • Also plan when you're going to do your food prep for the week. Washing, cutting and pre-cooking some meals can help you stay on track more easily throughout the week.
    • In addition to your meals, come up with your exercise schedule. Jot down what days, what type of exercise and what times you plan on exercising on a calendar.
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    Start a journal. A journal is a great place to keep track of your goals, plan and progress. You can also use your journal to motivate you and keep you on track towards your goal.[3]
    • Keep track of your goals in your journal. As you lose weight, get more fit or ditch bad lifestyle habits, jot down notes about these so you can see yourself progressing.
    • Also keep track of your weight or fitness goals. It's fun to see yourself losing weight towards your goal or being able to do more and more exercises.
    • Considering downloading some tracking apps to your smartphone. There are a large variety available. You can track your foods, nutrition and calories and fitness goals. These may make tracking a little more convenient for you.

Part 2
Eating Well

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    Monitor calories. Part of getting a nicer and healthier body may be to lose or gain some weight. Being at a healthy weight will help you look great, but also make sure that you're a healthy person.
    • If you're either underweight or overweight you're at increased risk for a variety of health issues. Underweight individuals are at increased risk for infection, osteoporosis and other nutrient deficiencies, hair loss and loss of lean muscle mass.[4] On the other end of the spectrum, being overweight can lead to increased risk of diabetes, high blood pressure and heart disease.[5]
    • To find out how many calories you need each day, input your height, age and gender into an online calorie calculator. This will give you an idea of how much you should be eating daily.
    • If you want to lose weight, try subtracting 500 calories from your total calorie goal. This generally results in a 1-2 pound weight loss each week.[6]
    • If you're interested in gaining some weight, try adding in about 250 calories to your total goal. You'll generally gain about 0.5-1 pounds per week.[7]
  2. Image titled Change Your Diet for Diabetes Reversal Step 2
    Eat a balanced diet. When you're trying to lose weight and improve the health of your body, it's important to focus on consuming a well-balanced and nutritious diet.
    • A well balanced diet is one which contains foods from all 5 food groups most days. In addition, you should eat a wide variety of foods from within each food group as well - this helps with the overall variety of your diet.
    • When you consume a well-balanced diet you will most likely consume adequate amounts of each nutrient that you need each day. It also reduces your risk for any possible nutrient deficiencies.
    • Also follow appropriate portion sizes of each food and include the right amount of servings daily.
    • Include a serving of protein foods at each meal, 5-9 servings of fruits and vegetables each day and 2-3 servings of whole grains daily. One serving of protein is 3-4 oz, 1/2 cup of fruit, 1 cup of vegetables or 2 cups of leafy greens, 1/2 cup or 1 oz of grains.
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    Go for nutrient dense foods. When you're trying to eat healthier to support a nicer body, try to choose more nutrient dense foods. These types of foods will help support any weight loss but also support a healthy body. [8]
    • Nutrient dense foods are those that are relatively low in calories, but very high in nutrients. They could contain a lot of fiber, vitamins, minerals or antioxidants.[9]
    • Examples of nutrient dense foods include: berries, dark leafy greens, tomatoes, sweet potatoes or yams, lean proteins, legumes and nuts.
    • In regards to fruits and vegetables, those that are darkly colored or more saturated in color are generally higher in nutrients. For example, spinach is much more nutrient dense (and darker in color) compared to iceberg lettuce.[10]
  4. Image titled Follow a Low Sodium Diet Step 11
    Limit processed foods. Try to limit higher fat, higher calorie processed foods. These foods may cause you to eat too many calories or consume fewer nutrients than you need each day.
    • Although not all processed foods are considered unhealthy, many contain higher amounts of fat, sugar, sodium and overall calories.[11] When you eat many of these foods you'll increase your risk for weight gain.[12]
    • Stay away or limit processed foods like: pastries, candy, desserts, fried foods, processed meats, frozen meals, chips and crackers.
    • In addition, foods that are overly processed and made from white flour have recently been associated with increased acne flare ups. If you want to maintain a clear face and body from acne, limit these foods.[13]
  5. Image titled Keep to Your Diet Step 7
    Drink adequate fluids. It's very important to drink adequate fluids everyday. It can help maintain your hydration status and help you lose weight.
    • Most health professionals recommend consuming at least 8 glasses of water daily, but even up to 13.[14] It'll depend on how active you are in addition to your age and gender.
    • Drinking water has also been associated with more controlled hunger and a decreased desire to eat or snack. This may help you stick to your weight loss plan.[15]
    • Stick to clear, no calorie fluids. These will be the most hydrating. You can try: water, flavored water, black decaf coffee or unsweetened tea.

Part 3

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    Do steady state cardio. Aerobic activity or cardio is an essential part of a healthy body and working towards a nicer body.
    • Cardio is important for a variety of things including: supporting weight loss or a healthy weight, improving blood pressure and blood sugar, decreasing your risk for heart disease and stroke, improving sleep habits and mood.[16]
    • Health professionals recommend participating in about 150 minutes of moderate intensity cardio each week.[17] This amount has been shown to provide many health benefits.
    • Cardio combined with strength training helps you reduce body fat and define muscles and together will help you on your way to a nicer body.
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    Try HIIT workouts. HIIT workouts or high intensity interval training is a great exercise to do in combination with traditional cardio and strength training.
    • HIIT workouts are interval training exercises that alternate between very high intensity exercises and moderate intensity exercises. They are designed to increase your heart rate very high, very quickly.[18]
    • These types of workouts burn a lot of calories in a short amount of time, burn more calories from fat and have been shown to keep your metabolism raised long after the workout was completed.[19]
    • HIIT is a great way to help get a nicer body because it will help you lose weight, reduce your body fat and tone your entire body.
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    Include strength training. Strength training or resistance training is an important part of your exercise plan and way to reach your goal. Combine strength and cardio exercises to get the most well rounded workout.
    • Strength training is what will help tone, tighten and define your muscles. If you're looking to look more toned and lean, include regular strength training into your exercise routine.[20]
    • It's typically recommended to do anywhere from 2-3 days of strength training each week. Do exercises that will work each major muscle group of your body.[21]
    • Exercises to try include: using free weights or weight machines, doing body weight exercises, or including yoga or pilates.

Part 4
Changing Your Lifestyle

  1. Image titled Prevent Cardiovascular Disease Step 10
    Sleep 7-9 hours nightly. Sleep is a very important restorative process for your body. It's essential to good health and to maintain your body.
    • When you do not get enough sleep, you'll have several physical side effects. You might notice you have a difficulty concentrating, increased hunger and mental fogginess. These side effects may make it harder to stick your diet or exercise plan.[22]
    • In addition, you might notice you have dark circles or bags underneath your eyes or just look tired and fatigued. This won't fit in with your goal to have a great looking body.
    • Aim to hit the sack for at leas 7-9 hours of sleep each night. Shut off all lights or devices that produce light and anything that makes distracting sounds. This can help you have a deep and more restful sleep.
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    Quit smoking and limit alcohol. Both smoking (or other forms of tobacco use) and alcohol can cause a variety of side effects including damaging healthy skin and teeth.
    • Smoking is known to cause a variety of adverse health problems (including cancer), however smoking can also cause damage to your skin and teeth.[23] Typical side effects seen are: wrinkly skin, yellow teeth, tooth decay and gum disease.[24] In addition your hair and clothes will smell of smoke. Working hard to have a nice body while smoking is counter-intuitive due to the side effects.
    • Continued alcohol use can lead to a variety of mouth problems including loose teeth.[25] Limit your drinking to 1 glass daily for women and 2 glasses daily for men at a maximum.[26]
  3. Image titled Fall Asleep Fast Step 14
    Manage stress. Chronic stress is never a good thing. However, it can significantly hinder your progress towards a healthier body for a variety of reasons.
    • If you do not manage stress, you may start to notice some physical symptoms which may work against your desire for a nicer body. For example, you could get an itchy red rash or breakout in hives, breakout in more acne, or have mild hair loss.[27]
    • In addition, stress may lead to overeating or craving of higher calorie "comfort foods." Again, these are side effects that can really work against your long-term goal.
    • Try to de-stress and relax by: listening to music, reading a book, going for a walk or talking to a friend or family member.
    • If you cannot control your stress alone, the seek the help of a therapist or a life coach. These mental health professionals can guide you toward a more successful method of dealing with stress.


  • Always talk to your doctor prior to making any changes to your diet or lifestyle.

Sources and Citations

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Categories: Personal Fitness | Motivation to Exercise