`` 7 Habits Of Fit Women - This Is How They Stay In Shape '' - Monica May
Are you struggling to stay in shape?
Well if you follow these 7 habits you will get there!
I've been in good shape for over 10 years now, and I can tell you with confidence that while some things may vary from person to person, there are definitely some that work for everyone.
And that is exactly what we are talking about today.
These are the 7 habits that all fit women follow.
This is how they manage to get in shape and stay in shape for the long term - just follow them and do that too.
7 Habits of Fit Women - Here's How They Stay Fit
# 1: they are not on a diet
They just eat healthy.
I've talked about this so many times, dieting is something we do for short term gain and generally most diets are not a lasting solution.
A healthy lifestyle, on the other hand, is something that you can see yourself doing for the rest of your life.
And I've been there for so many years, going from diet to diet, losing weight, but usually resuming it within weeks of finishing it.
From keto to low calorie diets - I've done them all and I can safely say that another diet isn't the answer!
Instead, do what a fit woman would do - start eating a healthy, balanced diet.
If you don't know where to start, check out my meal plan.
# 2: they don't spend hours at the gym
They don't need it.
30 to 40 minutes a day of high intensity training is more than enough to get in shape.
Fit girls know they don't have to spend hours at the gym to get the most out of their workout, so they spend less time putting in a huge effort.
Meaning - high intensity interval training sessions, with heavy weights.
Why spend hours at the gym without even sweating, when you can only spend 30 minutes doing a full, 100% effort through fast, explosive and intense workouts, followed by extra short recovery periods and active.
Moreover, as you already know from my Everything about HIIT article, by doing this type of activity, you get the post-burn effect.
This means that you will burn calories even after you finish training.
During the post-exercise recovery period, the body draws on fat stores for the energy needed to restore it to its normal resting state, causing you to burn calories as you recover.
# 3: But they train 5 times a week
I read a quote somewhere and it said:
“You are what you do every day.
And that cannot be more true !!
You get what you work for, and it really takes more than 3 times a week to make exercise and fitness a daily habit.
Most fit women train 5 times a week, resting for two days separately.
This usually means 3 days of training with a day of rest, then 2 more days with a day of rest.
# 4: they have the mindset
I talked about How changing my mindset helped me get in shape in a previous post, and honestly, this is probably the most important thing to do if you plan to stay fit for life.
Most fit women can start their journey just like any of us would. with a short-term goal - to lose weight for the next vacation, tuck into an old pair of jeans, etc.
And there is nothing wrong with short term goals like this, in fact, they are an amazing step in getting in shape in the first place.
However, somewhere along the way it should get deeper and stronger than that, and you're actually starting to do it for yourself.
Not looking good, not hitting a number on a scale, and definitely not falling within certain beauty standards.
You start doing it because it feels good, because you want to push yourself to see what's going on outside of your comfort zone, and because it's part of who you are.
Here's how to make some small changes to change your mindset and get in shape for life> How changing my mindset helped me get in shape .
# 5: they become active during the day
From jogging to cycling or walking, instead of taking the car, fit women are more likely to get active during the day.
I tried to include this habit in My morning routine, with my WBR technique - i.e. walking or running.
And since bad weather was my main excuse to keep this habit, I Loom waterproof sneakers.
They are 100% waterproof and breathable, have a knit layer which makes them breathable and very comfortable.
They are also made from high quality merino wool and a merino wool cushion that allows you to lead an active lifestyle without pain or discomfort in your feet.
So whether I'm hiking, walking my dog, or jogging the neighborhood, I feel comfortable, warm and completely dry.
No more excuses, right ?!
Check them here.
# 6: they cook their food
Oh yes they do!
How else do you think they make sure to eat healthy all the time?
And what's amazing is that they don't even spend a lot of time cooking.
In fact, there are so many amazing recipes and healthy ideas that can be made in a matter of minutes.
Cooking your food is one of the most important things to be fit and healthy in the long run, because it is the only time you have full control over what you put in your body - which doesn't. is not the case when eating out.
There are so many quick fixes that you can use whenever you don't have time to cook.
Plus, not having time to cook is one of the most common reasons for not eating healthy.
That's why fit girls usually prepare meals and plan what they're going to eat.
# 7: they snack between their meals
In fact, fit women always have a healthy snack on hand.
And it's so smart, think about it:
You arrive late from work or something has gone out and you can't make it on time for lunch.
What to do?! You have a snack, right?
When you are hungry and don't have a healthy meal on hand, this is the time when you are most likely to look for unhealthy foods.
So instead of looking for a bag of crisps or a chocolate bar, make sure you keep a healthy snack, like almonds or cashews, a piece of fruit, and maybe some peanut butter to dip them into. .
Check out my list of 20 DIY healthy snacks you have to try!
Hope you like these habits!
Let me know if you have another habit to add to this list, by commenting in the section below.
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Also, be sure to share these habits with your friends to help them get fit and healthy.
Losing weight is never easy and there’s no one tip that’s going to change that. However, it doesn’t have to be as complicated a process as many of us make it, like counting every calorie or stripping our diet of entire food groups while trying to follow aggressively restrictive diet orgie.
Instead of adopting a radical or all-encompassing approach, try adopting a series of saine habits and making them an integral part of your eating routine first. As these vêtements start to become ingrained, you may well find that losing weight and, crucially, maintaining a saine weight become natural to you. And you’ll get to keep on eating carbs throughout.
Losing weight is never easy and there’s no one tip that’s going to change that. However, it doesn’t have to be as complicated a process as many of us make it, like counting every calorie or stripping our diet of entire food groups while trying to follow aggressively restrictive diet partouze.
If you’re not sure what those habits could be, then we have advice from the experts to help. We have nutritionist Orla Hugueniot and constituer footballer John Barnes from Public Health England’s Better Health campaign, which aims to help people lose weight, plus other dietitians and registered nutritionists sharing tips that have worked for the people they’ve helped to lose weight.
You don’t have to try to take on all the tips at once. In fact, we’d definitely advise against trying that, because you’ll overload yourself and may lose motivation. Pick a few that you think you can manage to start with, then keep coming back and adding more into your lifestyle.
“Time and again, personnes say to me that they are disappointed that they have ‘only’ lost a pound in a week, ” says George Hamlyn-Williams, principal dietitian at The Hospital Group. “The reality is that one pound ( 454g ) of fat equates to around 3, 500 calories. This means that over the week the pound was lost, they have eaten on average 500 calories less per day – a massive achievement ! It’s so easy to eat or drink an additional 500 calories – two standard 50g parcs of chocolate would do it. However, to eat 500 calories less is much more difficult and to be consistent with it is even more challenging – so give yourself a break and pat yourself on the back if a pound comes off. Remember, if you keep going, that’s 52lb ( 27. 5kg ) over a year – over 3½ stone ! ”
“Often in clinic, if someone wants to lose weight but is not getting a good night’s sleep, I won’t begin by talking about food, ” says dietitian Nichola Ludlam-Raine. “We talk about getting the sleep right first or they’ll be fighting a losing battle.
“The research shows that if people are chronically sleep-deprived they consume more calories the next day. When you are sleep-deprived, the hunger hormone called ghrelin increases, which means that you genuinely, physiologically, feel more hungry. Your brain function is also impaired so that you’re less likely to be able to resist high-calorie, palatable foods. Also your energy level and your motivation are going dip so you’re less likely to want to prepare a healthy meal.
“Ideally, go to sleep before midnight, get between seven to eight hours a night, and stick to consistent bedtimes and wake times – even on weekends. Ensure your bedroom is dark, not too hot, not too cold, and ideally keep screens out of the room. Watch your caffeine intake – with your last cup of tea or coffee 4pm at the latest – and alcohol intake. People think alcohol helps, but actually it leads to restless sleep. ”
“If you’re mindful of portion sizes you can say goodbye to calorie counting, ” says Kerri Major, a registered dietitian and SENr sports dietitian, and author of The Dietitian Kitchen. “It can be useful to look at the recommended portion size on food packaging and see what you’re eating in comparison with this.
Additionally, a portion of fruit is one piece of whole fruit, like a banana, or one handful ( approximately 80g if you have scales to hand ), and Major advises aiming for three portions of dairy or dairy alternatives a day. “Portion sizes of dairy vary depending on the product, ” says Major. “Again, I recommend checking the food label, which usually indicates an appropriate serving size. ”
If you want to make portion control that little bit easier, Hugueniot suggests using smaller plates, and then dividing that plate up by food group. “Make sure that half your plate contains vegetables or salad, ” says Hugueniot. “The other half should be protein and carbohydrates. ”
Increasing the amount you cook for yourself will make you more aware of what’s going in your food and help you avoid high calorie and fat counts, especially those from unexpected places. Also, cooking is fun ! If you’re not sure where to start in the kitchen, healthy recipe boxes can be a big help.
“You could try doing your own burgers, ” says Hugueniot. “Add chopped kidney beans, some chopped onion and an egg to the leanest beef mince you can get, grill it and serve with salad – making a much healthier meal than a traditional burger and chips. ”
“Snackotage” is a word we just made up ( although it’s probably a trending hashtag by the time you read this ), but it sums up a problem that can ruin many diets – too many unhealthy snacks that sabotage all your good work at meal times.
“Try to make sure you are eating meals at regular times, with saine fruit and veggie snacks in between, and drink plenty of fluids, ” says Hugueniot. “This will help stop you snacking on unhealthy foods, and keep you more full during the day. The best snacks are those containing veggies, but if you’re having packaged snacks go for those with around 100 calories and stick to two a day at maximum.
“Healthier snacks include : fresh fruit, low-fat and lower-sugar yogurt with fruit, plain rice cakes or crackers with lower-fat cheese, unsalted nuts and seeds, veggie sticks with lower-fat dips such as reduced-fat hummus and salsa, malt loaf, fruit loaf or a currant bun, crumpets and scotch pancakes. ”