Life Hacks for Fitness and Better Health
All around us, we can see that people are looking for different ways to improve their health and fitness. This is why you’ll find numerous types of diets such as Paleo diet, ketogenic diet, intermittent fasting etc… that “promise” a better body with little efforts.
To each his own when it comes to personal preferences and goals. However, I’d like to shed some light on life hacks that can be easily applied and practiced in your everyday activities without too much effort.
- Count your calories:
Eat only as much as you need, and no more than that. Counting your food portions is a great way to make sure you’re not eating too much of the wrong foods.
- Eat every 3-4 hours:
Eating smaller meals throughout the day will keep your metabolism high throughout the day, and it will also help your body maintain a steady energy level.
- Eat more regularly:
Don’t skip meals if you can avoid it – even if it means eating more often at smaller portions. Your body needs regular food intake to function at its optimal level. If your schedule is too busy for that, consider eating 5-6 smaller meals each day instead of 3 larger ones.
- Eat breakfast:
According to a large study published in the Journal of the American College of Nutrition, people who eat breakfast are less likely to be overweight or obese than those who skip it. Eating breakfast has also been shown as beneficial for children’s academic performance.
- Eat on smaller plates:
This is one of the weirdest tips around, but studies show that people tend to eat less when food portions are served to them on small plates. If you’re watching your figure, consider having a smaller plate for snacks and desserts – they’ll likely end up on the floor.
- Drink more water:
Water has zero calories, and it helps your metabolism by acting as an appetite suppressant. Most experts recommend that you drink at least 1 gallon of water per day – more if you live in a hot climate or exercise regularly. To increase your daily intake, try adding a few slices of lemon.
This is a simple one, but you’d be surprised how many people don’t do it – drinking water can have major health benefits. One of the easiest ways to improve your metabolism is by keeping yourself well-hydrated at all times. There’s no need to spend money on those over-hyped metabolism boosters, just use free water instead.
- Eat slowly:
We often eat too fast and don’t realize how much we’ve eaten until afterwards, so try to slow down when you’re eating. Put your fork down between bites, chew properly and pay attention to how full you feel – it’s a great way to avoid overeating witout counting calories or starving yourself.
- Eat more protein:
Studies show that people who eat more protein tend to weigh less than those who don’t. This probably comes from its ability to suppress appetite, along with numerous other health benefits. Simply adding a few servings of lean meat to your meals each day can make a big difference.
- Eat more vegetables:
Vegetables are full of nutrients, fiber and antioxidants that can really improve your health in a number of ways. If you’re not getting enough healthy veggies in your diet, try adding more to each meal – even just one vegetable per meal is enough to make a difference.
- Eat more fat:
Healthy sources of dietary fat, like olive oil or fish, are excellent for your metabolism and overall health. This is especially true for people who tend to limit their fat intake in order to lose weight – they should really incorporate more healthy fats into their diets.
- Cut down on sugar:
Sugar is getting a lot of bad press these days, and for good reason – it’s unhealthy stuff. If you want to lose weight and improve your metabolism, try cutting back on processed sugars. Also pay attention to the amount of natural sugars in fruit – limit yourself to no more than 2 servings per day.
- Take your vitamins:
Taking a good multivitamin every day is one of the easiest ways to ensure that you’re getting all the vital nutrients you need. They can also help prevent deficiencies in some people, like those who don’t eat enough meat or greens.
- Eat more fiber:
Eating fiber-rich foods helps improve your digestion and regularity. It also helps lower cholesterol levels and keeps you feeling full longer. One study found that people who ate the most fiber (from fruits, vegetables, whole grains etc.) had a 15% reduced risk of getting diabetes compared to those who ate the least amount.
- Exercise daily:
Exercising regularly and getting lots of exercise is one of the best ways to improve your metabolism, along with just about every other aspect of your health. If you’re in a rush and don’t have time for an hour-long workout, simply walking up two flights of stairs will give you major metabolic benefits.
- Don’t eat after dark:
If you’re trying to lose weight, make sure that you don’t eat any more food after the sun goes down – your body won’t be able to burn off calories efficiently once it gets dark, so this will make weight loss much harder. Try not to eat later than 7pm – you’ll be surprised at just how beneficial this can be.
- Eat seasonal fruits:
Fruit consumption has been shown to improve metabolic health in certain groups. In one study of overweight adults, eating a fruit-rich diet for six weeks lowered their risk of insulin resistance. If you have the option, try to eat seasonal varieties – they’re usually much lower in sugar and calories than imported fruits from warmer places.
- Don’t skip meals:
When you don’t take your time eating, it’s easy to overeat without even realizing it, which can lead to weight gain. When you skip meals, it also means that your body goes into starvation mode or “starvation metabolism” – this is when your body burns fewer calories and turns them into stored fat.
- Don’t diet:
Dieting frequently is a bad idea for many reasons, most notably that it can affect your metabolism. If you’re looking to lose weight, the best way to do it is by eating a healthy diet and exercising regularly – it’s natural and sustainable, which means that you’re less likely to regain any lost weight once you stop dieting.
- Write down everything you eat:
Simply writing down what you’re eating can be an easy way to trick yourself into staying on track with your diet and weight loss goals – it will stop you from forgetting about the snacks that you ate throughout the day, which can add up if kept in mind.
- Avoid artificial sweeteners:
The best way to avoid these nasty chemicals is by avoiding processed foods altogether. If you’re trying to lose weight, the last thing you want to do is pour on the sugar substitute when it’s not necessary – it could leave you feeling unsatisfied and craving more junk food later in the day.
- Avoid “diet” products:
Don’t be fooled – diet sodas, low-fat cookies and other processed foods aren’t always safe to eat if you’re trying to lose weight. They may not contain as many calories or fat as their normal counterparts, but they can still cause major health problems if consumed too frequently.
- Eat a teaspoon of cinnamon every day:
Cinnamon is a powerful natural remedy that has been known to have many health benefits, including improving blood sugar and decreasing the risk of diabetes. It also helps prevent insulin resistance – this is when your body stops responding to insulin, which makes it much harder to lose weight.
- Don’t let hunger get you down:
Hunger is a normal part of dieting, however it’s important not to let it bother you too much – getting overly upset will only make it harder for you to focus on your goals. When your stomach starts rumbling, take the time to stretch or get some fresh air – you’ll be able to think more clearly after that, preventing simple mistakes like overeating.
- Drink green tea every day:
This powerful little drink is an excellent way to speed up weight loss simply by drinking it regularly. A few cups of this for breakfast can get your metabolism on the right path – and also ensure that you’re getting all of the beneficial antioxidants found in green tea.
- Sleep on your back:
If you tend to sleep on your side, try switching it up to sleeping on your back – this can increase the amount of fat loss in certain areas of the body like the abdominal area.
- Don’t rely on “miracle” pills:
There are a lot of products out there that claim to help you lose weight without doing any exercise or changing your diet – but don’t be fooled by their claims. The reason these claims are so outrageous is because they’re flat-out false, and you could actually be doing more harm than good if you’re taking these supplements.
- Keep healthy snacks on hand:
It’s important to have some snacks around (preferably healthy ones) that won’t leave you feeling deprived, which can help prevent overeating later and the possibility of binge eating. If it’s too inconvenient to make a healthy snack, you could always grab one at the grocery store – just remember to read the ingredients before you buy.
As you can see, there are quite a few simple habits that you can follow if you’re looking to become fit and healthy. Everything from eating more fruits and vegetables to simply drinking green tea can be a simple and effective way to boost your health. Just remember, you should always try not to take your health for granted – it’s important that you maintain a healthy lifestyle in order to make sure that you have the best years ahead of you possible. Good luck staying fit!