In today’s fast growing world, we don’t spare enough time to look after ourselves which in a way may not be good for us in long run. Here are some of the health and fitness tips for you.

1. Follow the Golden Rule - Breakfast like a KING, Lunch like a Prince and Dinner like a PAUPER. Keep your dinner very light, avoid cheese, butter, curd or any other fat products
2. Take control of what you eat.
3. Weight watchers should have complete control over what they eat.
4. Eat as much as required. In simple, do not over-eat.
5. Eat more of fruits, vegetables and whole grains which are important for daily healthy life.
6. Increase the intake fruits, vegetables and whole grains.
7. Meat can be included in ones diet, but one should eat lean meat and not the deep fried one.
8. Eat more fiber. Fiber rich diet should be made an integral part of one's meal. This aids in increasing the metabolism and makes you feel full and stays longer in the stomach ensuring decrease in appetite.
9. Fat should not be totally eliminated from the diet as it is required to maintain a healthy body. However beneficial and hazardous saturated fats should be differentiated.
10. Eat frequently, but always eat slowly.
11. Never skip a meal, and eat healthy snacks between meals.
12. Eating frequently prevents hunger pangs, provides consistent energy, and maintains metabolism efficiency.
13. Eating slowly gives our body time to tell us they are full before we eat more than we need.
14. Consume lots of warm water.
15. Consumption of lots of warm water not only burns the calories but also increases the metabolic activity.
16. Avoid fried foods.
17. Eliminate the cream from the salads.
18. Exercise regularly. Exercise not only helps to burn calories, but your body will continue to burn calories at a higher rate even after you stop exercising.
19. Increase your protein intake. Without protein your body cannot build new muscle. Protein also helps to increase your metabolism - which burns calories
20. Adjust your workstation and chair to the correct height.
21. Use proper lighting.
22. Match the computer screen to the brightness of the environment.
23. Take frequent breaks in between the work.
24. Blink more often. Tears in the eye evaporate more rapidly during long non-blinking phases and cause dry eyes.
25. Sit with an erect posture.
26. Exercise even when sitting.
27. Move about or exercise frequently.
28. Get sufficient sleep.
29. Quit smoking 
30. Reduce stress 
    Spend 20-30 minutes a day doing something you like for instance; walk on the beach or in a park; read a good book; visit a friend; play with your dog; listen to soothing music; watch a funny movie play with your children, cook for your family, dance for your own etc.
31. Stay away from the pollution