If you're looking to start a weight loss or fat loss journey or you just want to feel better in your skin each day and you want to feel more energetic about life and wake up feeling great, these five healthy habits are for you. They were super easy to start incorporating into your day and I promise you, it will make you feel amazing. And if you're looking to start a weight loss journey, there's so many other things that are involved I'm not even going to touch base on in this video because this is your starting point. where I'm telling you about calorie deficit, what type of workouts you should be doing for fat loss, for weight loss, whether it's walking, strength, training, cardio, all of those things.
So before I touch base on these five simple, healthy lifestyle tips that you should be incorporating into your day, starting right after you reading this article, let's talk about bad habits. I think the starting point for a lot of people, instead of just going from 0 to 100, I think it's very important to sit down and have a moment with yourself and pinpoint your bad habits and make a plan as to how you can release a bad habit and enter one of these new healthy habits I'm going to talk to you about. And once you've identified those bad habits that you feel are keeping you from living a healthier lifestyle, let's try and create a plan now of how you're going to swap out a healthy habit for one of these bad habits.
Write it down, make a note each day. You don't have to change every single bad habit that you have overnight. Make a plan, know that it's going to take a really long time because habits are habits for a reason, you do them because you do it on a daily basis and it's something that you've grown to know and grown to be comfortable with. But when we are looking at living a healthier lifestyle, it is important to start to incorporate these healthier habits and then kick out the bad habits and watch the magic happen.
Once you have your plan of how you're going to kick out these bad habits and start to incorporate these healthier lifestyle tips that I'm going to give you in just one minute, I want you to remember the 80/20 rule. So with anything we are all human, nobody is 100% perfect. So I want you to remember that there are going to be times that these bad habits might creep back and that's okay. When you are living 80% of your day and 80% of your week in a healthier lifestyle, you are still winning. That 20% is allowed. Drinks on a Saturday night, dessert on a Saturday night, Friday night pizza nights. The thing is, if it fits into your 80/20 rule, you are still winning. So let's get right into these five healthy habits that I'm going to give you and you can start to calculate how you're going to kick out these bad habits and bring in the healthy ones.
1. Sleep
I want you to start prioritizing your sleep if you're not already. A good night's sleep is considered 7 to 9 hours a night of restful, good, solid sleep. I get it. We are all busy and, sure, not every single night is going to be a 7 to 9 hour, perfect night's sleep. But again, 80/20 rule, let's try and make a commitment to those nights instead of sitting up and watching Netflix until two in the morning, put your butt to bed and go sleep. Get that sleep in when you can. I understand if you're a mom, you have kids, I have a four-year-old and a 19-month old, and sometimes we don't have control over when we are sleeping. But the times when I can prioritize my sleep, I make sure that I do.
Some mornings I have to be up at 5:00 AM to go down and train clients at my studio so those nights am in bed by 9, 9:30. I'm not staying up watching Netflix, watching YouTube, scrolling social media, that can all wait until the morning. To me, healthy night's sleep is way more important to me. So I have prioritized my sleep 80% of the time. Sometimes we don't have control over it, sometimes we go out and we have fun, and that's fine. But again, remember that 80/20 rule and first healthy habit, I want you guys to start prioritizing your sleep. Lack of sleep not only affects your energy levels, you will have more cravings, you will want more sugary drinks or more caffeine, and it will affect your overall well-being and feeling for the day.
Nobody wants to feel tired. And lack of sleep will also affect your immunity to diseases so why not help your body rebuild and restore and get your butt to bed? I'm curious, what are some of your bad habits that you want to try and kick, or you've recently kicked? Let me know in the comments below, I'd love to hear how you got rid of that habit
2. Drink more Water.
You need to keep your body hydrated, especially first thing in the morning before you put anything else in your system, such as coffee, I want you to start chugging 1 to 2 glasses of water first to dehydrate your body.
It's recommended a great starting point is to try and drink half your current body weight in ounces every single day. And if you're someone who doesn't like drinking water or finds it hard to drink lots of water, I have three tips for you. The first tip is get a water bottle. And once you calculate how many of those water bottles you should be drinking each day, I want you to put elastic bands around the water bottle. So for example, if you calculate three of those water bottles is the amount of water you should be drinking each day, I want you to put two elastic bands around the water bottle. Every time you refill that water bottle throughout the day, you can take one of the bands off. It just helps you mentally know how much water you've actually had throughout the day and it holds you accountable to drink more water. Second, if you're someone who is like me, I have kids and I'm constantly in the kitchen cooking.
I always have an empty glass next to the sink, fill it up, chug a glass while I'm cooking lunch for the kids, while my coffee is brewing, all of these things, the glass is always sitting there and I always refill it and I always chug a glass of water while I'm in there, again, to keep on top of the hydration because sometimes we're running around and we realize halfway through the day, "I haven't had any water today."
3. Try Things Like Bubbly Water.
which is just a sparkling water, there is no sugar, no calories. Try adding fruit into your water bottle to make it taste a little better, herbal teas that you can sip on. It's winter here, I'm actually looking out the window at snow, so if you're someone who likes a warmer drink, try herbal, decaffeinated teas, that's another option as well. So give all that a try, but tip number two is hydrate, hydrate, hydrate. Healthy habit number three is a really simple one, I want you to try and eat a fruit and/or a vegetable at every single meal or snack throughout the day.
This is one way to just incorporate a more healthy, vitamin-rich micro nutrient-rich foods into your diet as opposed to just having a protein bar or having a donuts or having a baked good at the coffee shop or an Egg Mc Muffin or whatever it is you have. Let's try and think, "How can I incorporate a fruit or a vegetable into this meal?" Again, it's just a healthy habit to get rid of some of those bad, highly processed, high sugar foods and bring in healthier food into your daily intake.
4. Daily Movement.
So this doesn't necessarily mean you have to go to the gym every day or you have to do a crazy, intense one-hour long workout every day, I just mean move your body. So if you are someone who sits at a desk for eight hours a day, I want you to try and get up every hour for about 5 to 10 minutes and move.
Whether it's go for a little walk around the office, go for a walk to the mailbox, get up, just do some stretches just to move your body. If you do that every hour on the hour for an eight-hour shift, you are not only going to feel more energized in your workday, you're going to get a couple of extra steps in and get some movement into your day. You can also do things like taking the stairs instead of taking the elevator, park farther away at the grocery store, don't try and fight for the spot right at with everybody else, go to the back, get those few extra steps in walking through the parking lot, carrying your groceries back out. And when we talk about workouts, again, I'm not going to touch base in this video about what are the best workouts for weight loss or fat loss or anything.
But if you are looking for at-home workouts with zero equipment, I've got a free, four-week lifestyle shift and workout calendar, which is going to help you incorporate. I've incorporated them all into a four-week calendar gradually introducing these healthy habits as well as these less than 30-minute workouts for home. I'll link the four-week calendar in the description below.
5. Get Outside.
Whether you are going outside for a walk, whether you're just going to go sit outside and have a coffee, whether you're going to walk to the mailbox and back, get outside, get some fresh air. This is something I personally make sure I incorporate into 80% of my days. Again, I'm not perfect, there's some days if it's pouring down rain, you won't catch me outside going for a walk. But I do notice the difference in my body, in my energy if I haven't been outside for some movement or some fresh air in a day or two. And when I do get outside, I notice the difference when I come home, get back to work, I feel the difference, the mental clarity.
Depending on where you live and what the weather is like, make it work and find a way to get outside because it will help you mentally, physically, and of course, that's just extra movement. When we're talking about daily movement and we're talking about getting our steps in if you're on a weight loss journey, the more movement the better and that's going to help you guys out in the long run. It's such a great habit to start incorporating into your days.
And remember, 80% of the time you don't have to be perfect. Okay. So there you guys go. I hope this Tips got you thinking a little bit about some of the things you do on a daily basis that might be considered bad habits and how you can start incorporating these healthier habits into your day.
I want you to remember one thing: health is not only about weight loss, health is about living a better, more fulfilling, more energetic life. And from someone who does exercise on a regular basis and incorporate a lot of these healthy habits into my day, I can honestly say that I do feel energetic on a daily basis.
And on the days that I don't do some of these healthy habits, I can feel the difference. And the thing I always say is, "I can't believe some people feel like this every single day. How would I function in life?" And these healthy habits will help you excel in other parts of your life. The better you feel, the more successful you're going to be in your job. You're going to work harder, better parent you're going to be to your kids because you're going to be more energetic, you're going to be able to do more things with them and feel happier and feel better in your own skin.
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