There are diets, pills and potions to slim us down temporarily. Then there are gimmicks to help us fall asleep hoping we’ll wake up healthier.
But if we want fitness and health for the long term, these aren’t going to cut it. We need to be smart about seamlessly incorporating fitness into our lives and that’s what this is about.
Space your meals out more and think less about food
The more meals you eat, the more often you think about food. And every time you take that extra bite here and a sip there, it adds up. Instead, try eating fewer meals. Finish dinner later, say at about 10 p.m. Eat lunch early, say from noon to 1 p.m.. That’s just about eight hours between meals.
I know that’s feels too long but with a wholesome and filling first meal, you’ll be fine. Since you’re eating only twice a day, you can eat big meals which keep you fuller longer.
Draw a simple 'health line'
Think like a vegetarian. The line is simple for a vegetarian. Doesn’t matter how hungry s/he is or how boring the vegetarian options are, eating meat is not an option. Whatever your food preference (non-vegetarian, vegetarian, vegan, pescetarian), draw a simple ‘health line’. Everything on this side of that line is okay to eat and things on the other side are not. It doesn’t matter how hungry you are or how boring the healthy options are, the other side just doesn’t apply to you.
Manage expectations of yourself
When you run, you don’t try to run like Usain Bolt. When you swim, you’re not trying to beat Michael Phelp’s time. So when you eat, why try to eat like the world’s healthiest human? Most of us pursue perfection when we try to make changes to our nutrition. We try and follow a diet to the letter or give up food groups or sugar completely. Being reasonable about what you expect out of yourself is the key.
We earn as much as we can, we dress as well as we can afford to and we run as fast as we are able to. We should also try to eat as well as we can, while sustaining a happy and productive life.
Put your training sessions on your calendar
It is as important as a work meeting and, if you are doing it right, it should be as fun as meeting a friend. If it’s not, find friends and schedule it with them. We are stronger as a group. Become a part of a group or build your own.
Reduce the time between bouts of activity
Most of us train three to five hours a week and do absolutely nothing else active. We think the positives from training will undo all the negatives we have accumulated. But, irrespective of how well we train, being more active is a good thing. Set an alarm on your phone for every hour. Every time it goes off, do something active. Anything. If you are free, go for a walk, else hit snooze and do it in 10 minutes. If you are on a call maybe just stand up and work for a few minutes or simply do a quick posture check. You can do whatever little you can every hour. But do, you must.
