To be successful, study the healthy habits of fit people. Get in shape by paying attention to the routines of highly fit people, many of their secrets are very straightforward habits that anyone could adapt into their own life.
Use the 90/10 rule
90 percent of the time, focus on maintaining healthy habits and allow indulgences only 10 percent of the time. It’s not what you do once in a while that counts; it’s what you do most often.
Make Daily Exercise Your Goal
Aim for an hour a day but never miss more than two days in a row of exercise. Something may come up that makes you miss exercise on a particular day, but don’t let it happen more than two days in a row.
Find Healthy Substitutes
Find a substitute for weaknesses. For example, if you love ice cream, try Greek yogurt with fresh berries and walnuts instead. Or if you love salty chips, try some homemade popcorn for a healthier substitute.
Track Your Progress
Use monitoring tools. Track exercise so you can determine whether you are actually making progress toward your goals. You can’t improve what you don’t measure. It may simply be a notebook, or it may be more formal like an app or other exercise tracking device.
Don’t get stuck in a cardio rut. Add in intervals, hills and speed to challenge the heart. Work muscles with functional strength training at least twice a week. Also consider taking a yoga class or make a habit of stretching.
It takes planning, but travel with healthy snacks and always have water on hand. Set the refrigerator up on Sundays for a week of healthy choices. Don’t go anywhere without water. You should be drinking it all day long.
Get Enough Sleep
Sleep is critical for a strong immune system and metabolism. Skimping on sleep can cause you to pack on pounds! Aim for eight hours a night.
Make Fitness a Priority
Schedule exercise into your busy schedule. Aim to work out five days a week. If you don’t put your workout on the calendar, you day will get filled with everything else.
Breakfast eaters have more energy, lower cholesterol, and are leaner and all-around healthier than people who skip a morning meal.
Instead of dieting, focus on eating more whole, unprocessed foods, eat lean protein, and focus on eating whole grains, vegetables, and whole fruit. Try to eat more frequently, but make those meals smaller.
Don’t shy away from physical activity. Whether that is parking a greater distance away from the shopping mall, taking the stairs at work, or even picking up the pace when walking from meeting-to-meeting, the more you move, the more calories you will burn.
Drink Water Plenty of Water
Always keep a bottle of water close at hand. Study-after-study has shown that proper hydration isn’t just important to athletes and runners, but everyone.
You can’t improve something unless you know what you are trying to improve it to. Your goals can be small and incremental, or large and ambitious. Don’t forget to reward yourself for achieving your goals!