Top 10 Health and Fitness Habits
Half the battle to healthy eating and goal smashing is the approach we take and habits we create. These habits can be just as important as the food we eat and the exercise we do when we are looking to achieve those weight loss, health and fitness goals because not only do we need to have a healthy diet and carry out exercise, we also need to have the right mindset. That's where Grit&Grain's Top 10 habits come in...so let's do this!
1. Are you ready?
Before you start a health or fitness journey. Have quick think about where you are in your life. Do you have a lot of work stress at the moment? Challenges in your personal life? Generally feeling overwhelmed? Do you feel now is the right time to take on change? Not having the mental capacity to take on a new changes can contribute to reasons why people give up or feel like they 'can't do it'. This doesn't make you weak, it makes you human and everyone has a limit. Be honest and gentle with yourself. And when you are ready, start by implementing simple and small changes at first and take it slow and steady. It's amazing what even the smallest of changes can do.
Next think about 'why'. Why do you want to achieve that goal? Are you doing it to look and feel good? Be healthier? Are you doing it to help prevent or try and reverse health problems? To raise money for a charity close to your heart? To be fitter and able to do more exercise? Whatever the reason. Write it down. Memorise it or keep it on a piece of paper and near you at all times. Because when you feel like giving up, there is no better way to stay motivated and on track than remembering why you started.
3. We don't need no education...actually, we do.
Actually, we do when it comes to food. Look at the weight loss, health and fitness information provided by the professionals and reliable sources such as; the NHS live well website, the World Health organisation and the foods standard agency and of course Grit&Grain’s website. Do not read or take articles written in beauty magazines and newspapers seriously. Nine times out of ten they are driven by the most interesting headlines and website hits. If it seems too good to be true, it usually is. If you are struggling to identify the facts from fiction head here or G&G can of course can help too, just get in touch!
4. Be consistent
"We are what we repeatedly do. Excellence, then is not an act but a habit." - Aristotle.
This has never been more true when it comes to healthy living. If you stay consistent, persist and stick to your plan you will see change and you will achieve your goals.
5. Fail to plan, plan to fail
Plan your exercise days into your week, plan what you are going to eat each day for breakfast, lunch, dinner and snacks (never forgot the snacks!). Plan it like it's your job. Plan it as if your life depends on it. Put it in a calendar and make an appointment with yourself. Prioritise it. People who plan and prepare for the week ahead are more likely to achieve their weight loss and fitness goals.
Having a routine seems like quite an obvious one. But again this is an important part of healthy living and it also ties into the planning point. Getting into a routine of exercise and healthy eating is a great way of staying on track and being consistent. Try incorporating exercise into your morning routine, it's a great way to get some energy and it sets you up ready for the day ahead!
7. You are not alone
As much as you absolutely can do this on your own, it's much easier when you have the support from those around you. Share your goals with your close friends and family, tell them you'd like their support and go for it. Even better, ask them to join in on the healthy fun!
8. Love yourself
A cliche yes but this is so important. You have to love yourself throughout your entire health and fitness journey and then for the rest of your days. Feel happy in your own skin. Unfollow anyone on social media that makes you feel bad about yourself same goes for any magazines, blogs, tv shows and focus on working towards being the best version of you. Who we are is not what we look like, we are so much more than that. Try writing a list of your positive attributes and things you are grateful for and reflect on them daily. You and your body are amazing. Never forget that.
9. Set goals, not yourself up to fail.
Setting goals is a great form of motivation but when they are not done correctly it can be disheartening when you don't achieve them. To avoid missing the targets you set make sure they are SMART (specific, measurable, agreed, realistic and timed). For example, "I'm going to put less sugar in my tea and coffee from now on." is not a SMART goal. "I'm going to reduce the sugar I add to my tea and coffee each day by only having one teaspoon instead of two." is better. The 'realistic' part is also essential. Perhaps run them by friends and family to ensure they are both realistic and agreed.
10. Be patient.
Finally. Let's be real here. Whether it's losing weight, gaining muscle, toning muscles, reducing body fat, training for an event is not easy. Give yourself time, be patient and know you are always moving forward and progressing every day. We all know there is no such thing as a quick fix that offers long lasting results, we ahve to put the work in. Slow and steady wins the race. We are looking for habit changes that lead to long term sustainability, with the end goal of forever. The good news? You have got this. If you feel you haven't and/or need a little extra help, that's where G&G comes in. We love to chat and help so get in touch :)