By Spend more time thinking about your health goals before the new year
Since we’re heading towards the closing of 2021, I like to sit and reflect on my health goals for the coming year. Having a clear and concise set of plans will help you work towards the finishing line. That could be a particular amount of weight you want to lose, or maybe you want to run a marathon or perhaps build some muscle. Most people want to end unhealthy eating and include a lot more of a healthier lifestyle into their busy day. This is a great place to start because it will be an excellent basis to start your health and longevity goals for 2022. These ten tips will help get the ball rolling and the wheels turning.
Ten of the best tips to get into shape, even sooner than three weeks!
Tip One: Intermittently fast
Fasting is not only a lifestyle diet to help you shed body fat, but it’s also an excellent method to increase your longevity, quality of life and energy, whilst reducing inflammation and toxicity. In addition, you will lose bodyweight fast and even more effective when coupled with exercise.
Tip Two: Weight train
It’s so important to lift weights, both heavy and moderate, to increase muscle mass, tone, conditioning, as well as for weight loss. Nothing is more effective than building your bodies strength and bone density for quality of life beyond your current age bracket. Embrace the ability to build muscle, as you are also increasing the efficiency of your metabolism.
Tip Three: Eat well
Eating well refers to including a lot more whole foods, nourishing protein sources, and the correct form of carbohydrates. There is no point at all depriving yourself of natural and healthy foods. Instead, structure your meals to contain the highest amounts of raw vegetables, followed by protein — according to what your body needs. Depending on your training level, the smallest part of your plate is reserved for carbs. Instead, fill your belly with fresh vegetables and moderate amounts of protein. These are the critical components to a healthy body and shapely physique.
Tip Four: Say no to added sugar
Sugar happens to be in almost all items located within supermarket isles. Stay away from packed sauces, mixes and even your protein bars! Check every label, and make sure the sugar content is zero or extremely low. Manufacturers hide sugar in the forms of ‘so-called healthy’ alternatives like maple syrup, coconut sugar and the like. Although these are a lot better when compared to white sugar, it’s still a sweetened alternative. Therefore, you do not need to consume these. In moderation, yes, but daily no.
Tip Five: Eat more fibre
Soluble fibre absorbs water and slows down food passing through the digestive tract. It can delay stomach emptying, making it expand and feel a lot more full than it is. It can cause you to consume fewer calories because you can’t eat when you are full! So think of this as an easy way to aid yourself of those hunger pangs.
- The great news is that soluble fibre decreases the accumulation of fat around the organs, reducing the size of your waistline.
- The best sources of fibre include avocado, brussels sprouts, blackberries, flaxseeds and oats. Try and eat as much of these as you can daily.
Tip Six: HIIT interval training
To get into great shape, and lose those stubborn pockets of body fat, try HIIT. The trick is to go all out when you hit the high-intensity period, then rest for a short amount of time before starting this again all over. It will leave you breathless but give you the most impressive results. You should only perform HIIT for 20 minutes, at best 2–3 times per week. Save your strength and drive for weight training instead.
Tip Seven: Add the magic of apple cider
Acetic acid is one of the main components of apple cider, which has reportedly reduced fat accumulation. Always pick the mother apple acids, which is always cloudy on the bottom of the glass. Then, add a shot of apple cider in the morning, upon waking, then during the day and in salads. It’s sour, tasty and delicious.
Tip Eight: Do lots of incidental exercises, like walking
You don’t need to exercise like a maniac every day to get in shape. Walking has some great benefits. Brisk walks even help you reduce your overall body fat, especially around the belly area. All you need to do is walk for 30–40 minutes extra per day. Aim to do an hour or so when you are free. Building up to longer sessions is always advisable.
Tip Nine: Drink lots of water
Aim to drink 3 litres per day. Keep yourself hydrated before, during and after any exercise. Drinking lots of water is one of my primary tips for staying as hydrated as possible to ensure optimal training effort and stop lethargy during the day (Eliminating headaches is also very beneficial!) Keep yourself hydrated, not only for functioning optimally but also for nourishing your body and training effectively in the gym. Sugar filled drinks are out of the picture.Focus on easy access to fresh, cold water and warm herbal beverages.
Tip Ten: Chew your food properly
I find this challenging and pay for it after a meal. Perhaps this could be a significant setback for others. Usually, eating on the run causes us to inhale our food — possibly not stopping for a breath! If you only eat when you are starving, have a small snack beforehand to take the edge off. Better yet, drink a glass of water to stop the ravaging hunger for a bit, so you can get to making your meal. Your digestive system needs you to chew properly, so the food can adequately travel to the necessary places to nourish you. Fast and furious eating promotes gas, bloating, irritability, and other awful symptoms. Instead, sit down and slowly chew your food, enjoying the taste, sound and texture — no more eating on the run. I hope these tips help you decide what habits to change moving forward to the new year. What is your primary goal? If you would like to read more articles like this or start writing your own, please sign up via my link. I’d love to see you on the other side. Sign up here for your medium subscription.