4 top habits to stay fit and happy
Recently more than ever, people keep asking me how to get back on the “fit and healthy train”?
Check out my 4 recommendations on how to shift your gears into a happy and healthy lifestyle.
Protein with every meal. No matter if you are vegan, vegetarian, or omnivore, make sure there is a source of protein on your plate at every meal time. It will help you feel satisfied and full for longer keeping your energy levels stable throughout the day. And consequently, you will naturally steer away from fatty, salty, or sugary snacks between meals.
The General recommended portion of protein for a woman is about the size of your palm or 2 palms if you’re a man.
Veggies onto the plate and into your tummy at every meal. You can choose any vegetables you like and prepare them in any way that makes you eat them. Try to choose steamed and sprinkled with herbs over fried and salty, and drizzled with a bit of lemon and olive oil instead of heavy cream dressings.
Vegetables are full of nutrients, antioxidants, and fiber (💩) keeping your gut healthy and you happy. The general recommendation for a woman is a fist size at every meal or 2 fist size portions for a man.
Drink water. Simple as it sounds, fill up a big glass or better have a water bottle for refilling. Water helps you regulate your appetite, stay focused and energetic. It also keeps your skin smooth and glowing. I’m sure you get the point – stay hydrated!
The general recommendation for water (in liters) to drink a day = Your Weight (in Kg) multiplied by 0.033. For example, if you are 60kg, you should drink about 2 liters of water every single day. At 90kg, you’ll around about 3 liters of water.
Pick an activity you like and just do it. It doesn’t matter what activity you choose. Choose one that you can, want, and will do. You can start as simple as walking everywhere that takes up to 15 minutes, parking in the furthest spot, climb stairs instead of using a lift. Take walks after dinner or any time of the day.
You can subscribe to the local gym or home workouts, practice yoga, pilates, ballet, or karate. You can walk, run, swim, jump, squat, or lunge. Possibilities are endless. Make time for it in your diary and keep doing it regularly even if on some days it’s as little as 5 minutes. It will still be more than doing no moving at all.
The general recommendation to maintain good health is to do at least 150 minutes of moderate-intensity activity a week or 75 minutes of vigorous-intensity activity a week.
Moderate activity will raise your heart rate, and make you breathe faster and feel warmer. One way to tell if you’re working at a moderate intensity level is if you can still talk, but not sing.
Vigorous intensity activity makes you breathe hard and fast. If you’re working at this level, you will not be able to say more than a few words without pausing to breathe. Most moderate activities can become vigorous if you increase your effort.
Start with one of these 4 things I mentioned. And once you feel you have got this done 90-100 percent of the time. Pick another one and do it till you have championed it too. See how your health and wellbeing shift and enjoy the journey. And never quit, every meal is a new opportunity to make healthier choices. Any time of the day is a good time to move, dance and enjoy being alive.
Tell me in the comments below which of these 4 do you struggle with the most. And which one of them are you taking to start focusing and practicing?
Share this post with your friends and family if you find these tips useful. Having people around that support your goals or have similar ones for themselves will help you stay motivated and practice good habits.
Remember you are unique and so is your journey of living happier and healthier lives every day. I’m here to support your health and wellbeing goals. Just click on this sentence to schedule a free call.
