If you’re looking to make some changes to become a healthier person, then here are some healthy habits that you should be aiming for. Remember that becoming healthy doesn’t just happen overnight. It will take time. Make these changes one by one until they become a habit. Over time, you will notice great results!
1. Start Your Morning Off With A Walk
Many people don’t realize, but walking is actually a great fat burning activity. Sure it won’t burn as many calories as other forms of exercise, but it WILL burn calories, and WILL use fat as the main fuel source, especially when done first thing in the morning on an empty stomach. Read more here on why I love walking to help get lean.
2. Eat Breakfast
I know you’ve heard this before, but breakfast really is the most important meal of the day. 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! Read more here about the best breakfasts for fat loss.
3. Drink Lots Of Water
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.
4. High Intensity Exercise At Least 3 Times Per Week
HIIT is an awesome exercise because it burns a really high amount of calories in a short period of time, so it’s great for those of you that are time poor. But the best part is, after your HIIT workout, you will continue to burn calories. This is due to EPOC (Excess Post-Exercise Oxygen Consumption).
EPOC basically means that your body needs oxygen at a higher rate than before the exercise, to restore your body. So internally, your body is still working hard after your workout, resulting in more calories burnt. Yay!
Aim for a HIIT session at least 3 times per week to get lean and feel amazing!
5. Prepare Your Lunches
Being unprepared with your lunches can lead to you getting takeaway for lunch and making bad food choices. Plan ahead! I write down all of my meals for the coming weeks and then do one big grocery shop to last me the entire week. I then spend a bit of time on the weekend preparing my meals. It is a better of effort, but it means you will be cooking less during the week and because the healthy food is already there and prepared ready to go, you are less likely to get takeaway. Plus it will save you money on dining out.
6. Get A Good Night’s Sleep
Sleep is so important! Getting 8 hours is actually critical to helping you control your hunger. Sleep helps you to control the hormones that regulate the feelings of hunger and fullness. If you don’t get 8 hours of sleep, chances are you are going to be feeling hungrier than normal.
Not only that, having quality sleep is also important. Make sure you go to bed and wake up at a regular time each night, that you avoid technology (and work) at least 1 hour before bed and that you sleep in a dark room.
7. Take Some Time To Relax
Being busy and stressed all the time can actually lead to weight gain. Your body will pump out more cortisol (the stress hormone) causing fat storage (especially around your mid section) and also affects your sleep. Make sure you take a little bit of time everyday to relax!
Hi, I’ve been some time reading your blog and I have some doubts about the HIIT. I want to get a slim and toned body but I don’t want to get bulky, how many times should I do HIIT workouts?
Hi Andrea! If you don’t want to get bulky, I would keep HIIT to 1-2 times per week xx