Being fit and healthy doesn’t mean you have to resign yourself to working out for hours a day and eating nothing but chicken and steamed broccoli for every meal. In fact, there are several more effective (and less painful!) habits you can adopt today that will not only help you get in shape in the short-term but will help you stay that way for the long run as well. Drop 30 pounds in 30 days Here are 13 health and nutrition tips that are actually based on good science. 1. Do some physical exercises Be physically active for at least half an hour daily. You can do some of the most common and simple workouts. Physical activities that move the legs and arms are good for the heart. Such activities include brisk walking, running, swimming, bicycling and dancing. No matter your age or fitness level, doing some regular physical exercises help you keep in shape and lower your risk for the disease. 2. Eat Nuts Despite being high in fat , nuts are incredibly nutr...