Losing weight and keeping it off is all about having a healthy lifestyle. People who go on extreme diets and weight loss challenges often end up putting the weight back on. Change your lifestyle and habits so that you become a healthier person, and your body will show it. Here are some of my own habits that have helped me become a healthier person.

Breakfast – The MOST Important Meal Of The Day

I know you’ve heard this before, but breakfast really is that important. It kickstarts your metabolism, literally. After going 8 or so hours without food, your body is in a semi starvation mode. The longer you go without eating, the more fat your body is going to start storing. So try to eat breakfast within 1-2 hours of waking up (depending on your workout schedule).

Also try to make breakfast your biggest and most carb heavy meal of the day. Having a big breakfast will keep you full throughout the day, meaning you’re less likely to make bad food decisions when it comes to snack time. Your body is also better at metabolising carbs in the morning. So if you want bread or a big fruit smoothie, now is your best chance! Here are some of my favourite breakfast options.


Stay Hydrated

One of the worst habits you can have, is not drinking enough water! Water is an absolutely vital part of any healthy lifestyle and / or weight loss program. Aim for at least 2-3L of water per day. I usually drink 3L, and more when I’ve done an intense workout. Here are some tips to help you drink more water.

Focus On HIIT Workouts

You probably know by now that high intensity interval training (HIIT) is a great form of exercise that burns lots of calories in a short period of time, and also burns lots more calories after your workout too. It is also great for people who are busy and short on time. Don’t make excuses that you don’t 30 minutes in the day for a workout – if you really want to fit it in, you will! Here are some of my favourite HIIT cardio and HIIT weightsworkouts. I also have a few more on my Youtube channel.


Eat High Protein & Fiber Foods

Two things that a lot of females are deficient in are protein and fiber. Both of these have the highest thermic effect of food, meaning your body will use up more calories to digest these types of foods. Both are really great for keeping you feeling full for longer and will stop you from wanting to snack on the bad stuff. Fill your diet with lots of healthy sources of protein and fiber! High protein foods include lean meats, eggs, nuts, protein powders, soy and dairy. High fiber foods include fruits, green vegetables, avocados, lentils, soy, chia seeds and other nuts and seeds.

Go For A Walk At Least Once Per Day

Walking is actually a great fat loss activity and is underrated! Read my previous blog post to find out why it’s so great. Aim to go for a walk at least once per day. First thing in the morning is best to maximize your fat loss, but it can be at any time! If you can’t fit it in first thing in the morning, take your runners to work and go for a walk in your lunch break. Take some head phones and listen to music or a podcast, or go with a friend. My partner and I go for a walk every afternoon to catch up and it doesn’t even feel like exercise. Make it work for you!


Get Enough Sleep

You guys already know that I’m a pretty big believer in getting enough sleep! You should be aiming for at least 7-8 hours sleep per night. When you do not get this required amount of sleep, the hormones that control appetite and the feeling of fullness are also affected. This means that you will feel hungrier and are more likely to overeat. You’ll also feel pretty crappy. Make sure you’re getting enough sleep!


Rachael is an Australian born certified personal trainer and nutritionist who holds a Bachelor degree in Science.

After struggling for years to find an exercise and diet program that is tailored to women striving for lean and toned body with no bulk she designed her Lean Legs Program. This program is tailored to each body type and focused on helping women get toned but feminine bodies, without getting bulky.

Her mission is to empower women and help them stay in shape in a healthy and balanced way.

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