You can’t overhaul your health in a single day or week, but it is possible to look and feel better in as little as a month – so long as you commit to making smart choices that put your mind and body first.

5 Tips to Help You Look and Feel Better

Whether you have a graduation, wedding, or business presentation in a month, or you’re simply tired of the way you look and feel, here are some simple, yet effective ways you can transform your overall health and appearance in a sustainable manner.

1.Exercise Frequently

If you study the decline of health in many American demographics, you’ll notice that it’s at least partially the result of the increase in sedentary behaviors. From 9-to-5 desk jobs to children who would prefer to play video games instead of play outside, physical inactivity is causing issues with weight gain, cardiovascular health, and emotional well-being.

If you find it difficult to stay motivated on your own, try an exercise plan like the Body Burn 30, which is designed to help people look leaner and healthier in just 30 days by focusing on exercise, diet, and supplementation. Furthermore, the community aspect of the program will keep you engaged.

2.Drink Nothing But Water (And Lots of It)

Your body weight is approximately 60 percent water. From your heart and brain to skin, liver, and digestive tract, every cell and organ in your body needs water to thrive. Unfortunately, we live in a culture where people are quick to reach for coffee, soda, juice, or alcohol before pouring a glass of cold water.

If you want to stay healthy and feel good, make it a point to strip out every drink that isn’t water. (If you’re worried about the lack of caffeine, you’ll soon learn that adequate hydration and proper sleep levels will remove your need for this drug.) Roughly two liters of water– or approximately eight 8-ounce glasses – is the recommended daily intake.

3.Cut Back on Processed Foods

“Sugar, bad fats,processed carbohydrates. These dietary devils are what make up the bulk of all junk food—and bulk isn’t the only thing they cause,” Shape.com notes. In addition to causing you to pack on the excess weight, processed foods like packaged cookies, white bread, potato chips, and high-fat burgers can lead to indigestion, constipation, headaches, bad moods, and an overall “icky” feeling.

If you want to instantly feel better, replace your lousy diet with fresh fruits and vegetables, whole grains, lean meats, and plenty of water.

4.Get Plenty of Sleep

Sleep is something you can’t afford to compromise on. While most people scoff at the recommended eight hours of nightly sleep, it really is important. You need at least this much shut-eye to properly progress through the necessary sleep cycles for rejuvenation. Set a strict sleep schedule and orient the rest of your day around it.

5.Say No to Stress

There’s absolutely no room for pointless stress in your life. Sure, there are certain issues that you can’t prevent, but there are plenty that you can. Identify the leading causes of stress in your life –such as a toxic relationship or bad second job – and eliminate it at the root. You’ll feel and sleep better!

Take Control Over Your Health

There are certain aspects of your health that you have no control over. But there are plenty of elements that you can alter, improve, or influence through a conscious and concerted effort. While 30 days is just the beginning, follow these rules for a month and you may experience new hope like you never have before.