- Work out how many calories you burn a day on average and eat this many (to maintain weight) or 20% less (to reduce weight)
- Swap one of your sugary snacks with a healthier replacement (e.g. a piece of fruit) each day. And yes I know fruit has some sugar in it but a banana over a Mars Bar will help you cut calories and provide less of a post sugar slump.
- Stop having cheat meals. Cheat meals create a restriction / binge / food as a reward mindset. Eat whatever you want whenever you want within reason without viewing food as good and bad.
- Eat protein. Aim to eat 1 to 1.5g of protein per kg of body weight. Will help you feel satisfied without overeating.
- Drink at least 0.033 litres water per kg of your body weight each day (so if you weight 60kg drink two litres a day). Fat loss, performance, whatever your goal- hydration is so important to your health.
- Don’t exercise at all at the moment? Aim to complete a 30 minute session every week for a month, two 30 minutes sessions a week the next month and three 30 minutes sessions the following month. Boom = Exercise habit created.
- Increase your NEAT. However much you exercise aim to increase your non exercise movement by at least 10% each day over the next few months (i.e. walk more)
- Get more sleep. Enough sleep every night will help with weight loss, stress, energy levels. Seven hours is goals.
- Learn something new. Want to learn to do a handstand, swim, play netball? Working towards mastering a skill will get you moving without exercise being the main goal itself.
- Set yourself a challenge. Run a race, do a Tough Mudder, compete in a swimathon. Setting a challenge can give you the incentive to get to your training sessions and maintain focus.
10 Easy Ways To Become Fitter in 2020
Published
Heather Sherwood Fitness 