1. Get In a High Protein Breakfast
If you eat breakfast, then it is time to get rid of the sugary cereals and start eating some really healthy breakfast foods.
Most people never really take in any protein with their breakfast, but it is very beneficial to do so.
Some benefits to eating a high protein breakfast include:
It reduces post-meal cravings later in the morning, so you won't want that sugary snack.
High protein breakfasts can also cause you to gain less fat.
It can burn fat faster.
This does not mean that you have to eat bacon and eggs everyday.
Foods such as plain Greek yogurt, cottage cheese, seeds & nuts, overnight oats, eggs, and healthy protein smoothies are a wonderful place to start.
If you are in a rush in the morning, making a protein smoothy is quick and a very good choice for a high protein breakfast on the go.
2. Drink Enough Water
About 80% of Americans are in some form of dehydration.
Drinking water helps your body function fluently, and is helpful with your weight loss journey.
Studies show that drinking water can actually aid weight loss.
The average person drinks about 1/2 of a gallon of water a day. In reality, they should be drinking so much more. Women should be taking in around 3 liters of water a day and men should be taking in about 4 liters.
Drinking water first thing in the morning is a great habit to get into. Having one or two large glasses of water right after you wake up can help your body replenish what it needs.
This helps get your metabolism going, rehydrates your body, and gives you energy. Remember, you have just gone about 8 hours without any liquids!
3. Do Your Workout
Even if it is just a quick one, make sure to always set aside a bit of time for your workout.
And on rest days, take that time and just relax for 30 minutes.
We can all take out at least 30 minutes a day to workout, thats for sure.
There is no better way to start off your day than with a workout. If possible, try to get up early and kick off your day with your workout.
Did you know that you don't even need to go to a gym to actually get fit and in shape?
4. Make a Healthy Lifestyle Permanent
There's a common element amongst those who have achieved and maintained a high level of fitness and health for many years. That common thread is that none of them are focused on short term, quick fixes.
Giving yourself six weeks to get that perfect beach body, then letting it go once summer is over is not the way to go.
Healthy and fit people never just diet for a month. Or even train hard for a few weeks just to reach a certain goal before a certain time period.
They keep it consistent.
Week after week. Month after month.
This is the key to everything. Rather start small, and keep it at week in and week out. Decide for yourself to make your fitness lifestyle a permanent lifestyle.
5. Walk more
Trying to walk as often as possible is another great way to be healthy and fit.
If you situation allows for it, try to walk to and from work as often as possible. Or even the grocery store. As long as you get a few extra miles a day.
Taking transport everywhere is so easy. We get it. But getting into the habit of walking will only benefit you.
6. Follow the 80/20 Rule
A common misconception surrounding people who live an extremely fit lifestyle is that they only eat lean foods and exercise.
Studies show that most fit people follow the 80/20 rule.
This means that 80% of the time they will follow a healthy diet. Then 20% of the time they will eat and drink whatever they want.
It's a good idea to keep it balanced. Otherwise, too much of going in one direction will really become stagnant!
7. Training Season Is All Year Round
Don't fall into the trap of only working out a few months a year.
Keep your fitness schedule 12 months a year, no matter what holiday it is!
Even if you are away on vacation with your friends or family, try sticking to your workout schedule as much as possible.
As we said earlier, consistency is a key factor on your weight loss journey.
8. Don't Focus On Weight Loss
Ignore the scale. Rather focus on your physical strength improvements.
Even if you are trying to get rid of some belly fat, it is a good idea to focus on how you are improving on your workouts.
How many more pushup you can do.
How your running times are getting slower. And so on.
The bi-product of this will be a better physical shape for you.
9. Cook At Home As Much As Possible
Cooking at home almost always means a healthier meal.
Even if you end up ordering a salad at a restaurant, it is usually still couple with a few pints and a dessert.
Mike cooks his chicken ahead of time in bulk for when he is on the go and needs to eat.
By cooking at home, you have complete control over what you eat, and how much.
10. Write Down Your Weekly Fitness Goals Every Sunday Evening
A lot of people who are serious about health and fitness will often write down their plans for the week ahead at the end of every weekend.
This way they get to knockout every single workout, day by day,
It's a good way to set goals, and to stay by them everyday.
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