Having a solid base of habits will help you CRUSH your health and fitness goals. But, More importantly, these habits keep you in shape long term.
So, here are my top 7 simple habits to get you lean and keep you lean:
1. Measure your body fat percentage or weigh yourself once a week
We don’t always need measurements to tell us things aren’t going to plan, but confronting a problem will always be better than burying your head in the sand. Don’t live in denial!
2. Avoid processed sugary foods
Sugary foods are packed full of energy, which our modern sedentary (for most) lives do not require. Avoid overeating sugary foods if your goal is fat loss.
3. Don’t deny yourself foods you love
Make them fit into your daily targets. Cutting specific items out of your diet is a sure-fire way to make you want those items even more. You can’t eat the foods you love for every meal, but don’t remove them from your diet altogether.
4. Do a big shop once or twice a week
Your kitchen and fridge must be stocked with healthy, nutritious foods. It will make it so much easier for you to plan your meals and stay on track. Don’t go shopping when you’re hungry, or you will end up buying poor quality food.
5. Get lots of sleep and chill-out time
Recovery is just as important as exercise. We all lead busy lives, so don’t forget to take some time out for yourself. I teach all my clients how to read their body and know when it’s time to rest.
6. Eat protein with all your meals
Protein helps suppress our appetite and is essential in repairing muscle after exercise. Protein is found in many foods, including fish, meat and eggs. If you are unsure whether you are getting enough protein, try tracking your protein intake with an app like ‘My Fitness Pal’
7. Try not to eat emotionally
This might be easier said than done, but try to detach food from your emotions. For example, when you’re feeling down, don’t reach for chocolate. It will only make you feel worse. Instead, address any issues in your life that may be causing negative feelings which lead to overeating.
If you are struggling with anything above, let me know and I will be able to give you more tips to help you out.
Remember, we are always here to help you, so don’t be afraid to ask.
Stay healthy,
Troy
