5 Top Tips for a healthier 2020
With the start of the New Year comes an overriding ambition to do something about your health and with it comes a saturation of media coverage; the latest diets, workouts, celebrity programs. Quite frankly it’s all a load of nonsense and only serves to make someone a lot of money. Looking after yourself doesn’t need to cost a lot of money and take all your time. Here are 5 tips to help you get started in 2020, and no BS.
Just choose one of these things to do for a week. If it’s hard, choose a different one for the next week. If it’s easy then keep it for another week and try adding another. The big mistake most people make when starting a New Year resolution is trying to do too much 100% of the time. Even the 80/20 principle is too much to start with. Just pick the low hanging fruit and try to do it for 1 week. Then you can get some momentum and slowly build upon it.
1. Don’t drink calories. This is really targeting the fizzy drinks but also applies to milkshakes, caramel lattes and alcohol. You’re an adult, you don’t need fizzy pop – tea, coffee, green tea, water and milk are enough.
Why it works: Removing fizzy drinks cuts a lot of calories from your total intake and also improves overall health (see note on processed food below).
2. Get walking. If you don’t walk very much try hitting 7000 steps a day, 3 days a week. Then try to do it 4 days, then 5 etc. If you find it easy aim for 100000.
Why it works: Walking is a great way to up your NEAT (non-exercise activity thermogenesis) which increases your metabolism and your resting energy expenditure.
3. Workout. If exercise is new to you then a simple home workout is enough. Some squats, climbers, jumping jacks, lunges and planks is a great way to start. Whether its at home or in a gym once a week is a great place to start.
Why it works: to reduce your body fat you need to burn calories. Exercise is a great way to burn a few hundred calories in one go but what’s even better is, by adding a little muscle you increase your metabolic rate, which is how you burn off calories through the rest of the day.
4. Track you food. Whether you use an app or just jot it down on a piece of paper. Recording your food and drink intake for a few days can have a real impact on your health.
Why it works: Most people know what they are doing wrong but they don’t realise how much, as soon as you put it down in black and white self correction can start.
5. Eat balanced, real food. If you can’t identify where you food came from then you probably shouldn’t eat it. Did it grow out of the ground or run, swim or fly? Good quality meat, fish, eggs, vegetables, nuts, seeds and fruit provide everything you need and you will feel much better for it.
Why it works: Your body is designed to eat real food, you will feel fuller for longer and provide all the nutrition your body needs. Processed food often contains chemicals that interrupt the body’s signals and create cravings.
Like I said before, you don’t need to do all of these all the time. Just try one that you think you can do for a week or so. If it’s easy then keep at it and try building on it. If it was too difficult just try a different one.
If you give it a go and then want to know what to do next, or you just can’t figure out how to get started get in touch for a free chat to see what might work for you.
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