It’s Spring time, even if Mother Nature has a wicked winter hangover. Summer is right around the corner which means lots of sun and water and bikinis. It also means it’s time to shed your winter hibernation weight and get back into shirtless shape. Here are a few very simple changes anyone can make to get in better shape and lead a healthier life.
Instead of stuffing your face with bread, like a family at Olive Garden, load up on veggies. Not just any veggies though. Avoid the starches, like potatoes, and go for more watery veggies like zucchini and cauliflower.
This is one of the most simple ways to burn calories and improve cardiovascular health. Don’t stop with using the stairs though. Add short, brisk walks to your day. Any time you’ve been stationary for more than two hours, get up and walk around. Go outside and get some fresh air.
This may be tedious as fuck, but keeping a food log is one of the best ways to improve your diet and make smarter choices. If you hate writing, there are lots of apps, even free ones, that will help you track what you’ve eaten. You may identify some horrible habits you didn’t know you had.
Breakfast is the fuel for your metabolism. It also helps you focus and has been proven to help prevent weight gain. With so many of us pressed for time in the morning, we skip the most important meal. Prepare your breakfast ahead of time so you can grab and go and still get all the benefits.
As you’re working on a more active lifestyle, getting enough protein is integral. It helps you feel full while also being crucial in building new muscle and maintaining old muscle. The recommended daily amount of protein is .36 grams (but you could shoot for .5 to make it easier) per pound of body weight.
Drinking more water is the easiest way to curb your appetite in a healthy way. That doesn’t mean skip meals and drink water instead, but your body often confuses thirst for hunger. If you’re getting enough water, that’s less likely to happen.
When you don’t sleep enough, your stress levels rise, which rises the level of cortisol in your blood. Cortisol has been linked to increased junk food cravings. Sleep more. Stress eat less. It’s science.
Just about everyone likes to multitask and eat, whether it’s working or watching TV, but this is a terrible habit. It’s easy to overeat and not only add excessive calories, but leave yourself feeling bloated and too full.
Working out is, well, work… There is no getting around it. With all the resources out there, however, it’s easier than ever to find a workout that is exciting and fun and targets your goals. Experiment and keep an open mind, you may wind up loving something you never thought you’d try.
Fiber is wonderful at making you feel “full.” It helps curb overeating and also helps your, uh, movements. If you know what I mean. Load up your diet with fruits, vegetables, nuts, seeds, and whole grains. Lentils and black beans are also great sources of good fiber.
The idea of “dinner time” is a human construct and really isn’t important. Instead, listen to your body. Eat when you’re hungry, not when you think you’re supposed to. Ignoring these rules also helps you eat right and avoid large meals. Eating based on hunger cues can help you lose weight and keep it off, leading to a more healthy lifestyle.
Many people go out of their way to avoid eating fat, but eating nutrient-rich plant-based fats can be a welcome addition to any diet. Try adding foods like avocados, olives, nuts and fatty fish like salmon.
When cooking, watch the amount of oil you use on food. Even healthier oils like coconut and avocado oil have the same caloric value as the less healthy options. Using too much oil can add hundreds of calories to your daily diet.
Shit just got real. One shot of alcohol may contain as much as 100 calories. A single margarita can potentially have as many calories as a bagel. Simply reducing your alcohol intake can be a huge step in a healthier diet.
Instead of planning a day at the pub, plan a day hiking in the woods, or swimming at the lake. Sure, you can still enjoy some spirits, but planning your weekend activities around being active is a sure-fire way to lose weight while having fun.
We’ve all opened a pint of ice cream only to find ourselves scrapping the bottom a minute and a half later. One reason for this is the texture. Foods that don’t need to be chewed, like ice cream and mashes potatoes trick your brain and you wind up eating way more than you normally would. Be mindful when eating these foods.
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