Adopt These 5 Habits and Develop the Mindset of a Fit and Healthy Person

Why is it that some people find it so easy to exercise and eat a healthy diet while so many others struggle? One of the reasons is a difference in mindset.

If you view yourself as someone that can’t follow a diet, you’ll find it very challenging to eat well. Do you see yourself as a person that doesn’t go to the gym? If so, you probably won’t be able to find your way to the gym with any regularity.

Someone that eats well doesn’t view food, or himself, in the same way an unhealthy, overweight person views those things.

With the appropriate mindset, you can do anything!

These habits will help turn you into someone who’s naturally fit and healthy:

1. Make healthy choices and recognize them as such. The best way to think of yourself as someone that makes healthy choices is to make them regularly.
  • Whenever you make a healthy choice, notice it and announce to yourself, “I’m the kind of person that chooses healthy food over unhealthy food.” Or, “I’m one of those people that goes to the gym even if it’s raining.”
  • When you view health and fitness as part of your identity, the behaviors that support that belief occur naturally.
2. Consider how each decision impacts your health and fitness. Most people never consider the impact a decision has on their health. They choose food based on what they happen to feel like eating at that moment. Or, they search for a parking spot as close to the door of the store as possible out of convenience.
  • When faced with options, ask yourself, “Which option best supports my health and fitness?”. When you begin asking this question, you’ll begin the process of changing your mindset.
3. Do your grocery shopping the way a healthy person would. Before you head for the grocery store, make a list of everything you want to buy. Review that list and ensure that you’re making healthy choices. Remove any items that aren’t healthy and replace them with healthier options.
  • Stick to your list. The only reason to stray from your list is if you remember something that you need. Avoid the temptation to pick up anything that fails to support your health.
4. Make time for exercise. Avoid the mindset of, “I’ll exercise today if I have time.” Make time in your regular schedule for exercise. Plan out your week and decide when and where you’re going to work out. You can certainly arrange for 30 minutes of exercise a few times each week.

5. Use affirmations. Write five affirmations that affirm your commitment to health and spend a few minutes each day reciting them. Here are a few examples:
  • I consider the impact every decision I make has on my health.
  • I make my health a priority.
  • I find it easy to stick to a healthy diet.
  • I love to exercise and keep my body fit and healthy.
  • My mind and body want to be healthy.

Possessing a mindset that supports your goals is a critical part of becoming a healthier person. We consistently live up to our expectations and beliefs about ourselves. If you believe you’re one of those people that eats poorly and can’t stick to an exercise routine, any effort to change this reality will be a tremendous struggle.

If you can develop the mindset of a healthy and fit person, you’ll become healthier and fitter. You couldn’t stop yourself from making progress even if you tried. Change your mindset and your life will change, too.

15 Weight Loss Motivation Tips

If you’re like many adults, you begin your diet with great enthusiasm. You drink protein smoothies and turn down deserts. However, as the weeks go by, you find yourself making more excuses and shedding fewer pounds.

Jumping from one popular diet plan to another is likely to yield the same results until you build sustainable motivation.

It’s important to change your thinking to prevent old habits from creeping back. Consider keeping a variety of strategies in your toolbox that you can turn to in different situations.

With practice, you can develop plenty of motivation to stick to your weight loss goals. Use these practical tips to take weight off and keep it off.

Developing an Effective Weight Loss Attitude:

1. Look inwards. Distinguish between extrinsic and intrinsic motivation. Warnings from your doctor and workplace contests may give you a quick incentive to lose weight but finding your own reasons will help you to make lasting changes.

2. Love your body. Regard healthy eating as something positive you do for yourself rather than deprivation. Appreciate your body and enjoy nourishing it.

3. Live mindfully. Set the table and sit down at mealtimes. Turn off the TV and pay attention to your food. You’ll probably feel fuller with fewer calories.

4. Set realistic goals. Create targets you can achieve. Each victory will inspire you to keep trying. Maybe you’ll want to lose 1 pound a week or give up soda.

5. Plan for relapses. Be prepared for obstacles and setbacks. You’re less likely to feel discouraged if you know how you’ll recover from overindulging during business trips or holiday parties.

6. Seek counseling. Do you feel like you need help understanding your thoughts and behaviors about food and your body image? Talking with a therapist may provide insights and options for how to cope.

Developing Effective Weight Loss Habits:

1. Eat whole foods. Fill your plate with vegetables, fruits, lean proteins, and healthy fats. Cut back on ultra-processed foods that are a major source of empty calories, sugar, and sodium.

2. Control portions. Learn how to estimate serving sizes. Using smaller plates and bowls is one easy way to slim down your meals.

3. Add flavor. You can still enjoy your food. Sprinkle herbs and spices into soups and salads. Roast vegetables with olive oil and garlic.

4. Weigh yourself. Some studies suggest that adults who step on the scale each day are more successful at losing weight. Keep in mind that it’s natural for your weight to fluctuate, so you’re really looking for upward trends you can catch early.

5. Stay hydrated. It’s easy to mistake thirst for hunger. Try drinking a glass of water when you crave something fattening to see if the feelings will pass.

6. Dine in. Compared to home cooking, restaurant fare tends to be much higher in calories, fat, and salt. Master quick recipes and pack a lunch bag for work.

7. Rest and relax. Managing stress and sleeping well reduce hormones that signal your body to store fat. Stick to a consistent bedtime and find relaxation practices that work for you.

8. Be social. Make weight loss fun by inviting your family and friends to join you. Take cooking classes together and discuss your progress on social media. Support each other in developing healthy new habits.

9. Move more. While your diet usually plays the major role, physical activity is important too. Staying strong and fit will lift your spirits and help you to lose weight safely.

Maintaining a healthy weight will help you to feel more confident and lower your risk for many serious health issues, including diabetes and heart conditions.

Transform your approach to dieting. Motivation keeps you going when you hit a plateau!

How To Quickly Combat Hunger

If you’re changing your eating habits to help you lose weight, one thing that you’re likely all too familiar with is the feeling of hunger. In fact, you’ve probably been fighting it at certain times throughout the day.

There’s really no way of fully escaping hunger when trying to lose body fat due to the fact that you are asking your body to run off less fuel than it wants.

Fortunately, with some smart techniques, you can manage your hunger better and reduce the chances that a craving sends you flying off the diet entirely. Different strategies work for different people, so try a few of the following to see what gives you the best results.

The Details:
  • Sip hot tea. Hot liquids tend to soothe the stomach while reducing hunger and as an added benefit, you’ll help hydrate yourself.
  • Eat more vegetables. Vegetables are loaded with fiber, which naturally reduces hunger pains and contains so few calories that you hardly even have to add them to your daily calorie intake.
  • Eat more protein. Every meal and snack that you consume should contain some protein to help slow the rate of digestion and manage blood sugar levels.
  • Consume healthy fats in moderation. As long as you control your serving size, healthy fats should be added to your diet and will assist with optimal hunger control.
  • Stay hydrated. Regardless of what you drink, staying hydrated will help you manage your hunger. Just be sure to choose calorie free beverages.
  • Snack regularly. Rather than eating three large meals a day, have a few snacks in between. Eating more frequently throughout the day will help you manage your hunger more effectively.
  • Avoid processed carbohydrates. These tend to increase hunger more than decrease it, making it next to impossible to stick with your diet plan.
  • Use a moderate calorie intake. If you take your calorie level too low, it doesn’t matter what you do, you’ll still experience strong hunger.
  • Enjoy a healthy breakfast. Choosing a balanced breakfast in the morning will help you reduce hunger and control your food intake for the rest of the day better.
  • Make a low-calorie vegetable soup. This combines the vegetable technique and the hot tea technique into one ultra-effective way to manage hunger levels while getting some good-for-you vitamins and other nutrients.
  • Chew gum. Sometimes it isn’t hunger that you’re feeling, but rather the need to have something in your mouth. Gum will fill this need.

Remember that taking regular diet breaks as you progress along will also be important for optimal hunger control as these will reset some of the fat burning hormones in the body responsible for hunger taking place, empowering you to take control of your food intake.

Nutritious Vegetables to Eat Regularly

You’ve heard it time and time again; if you want to be healthy, you need to eat your vegetables. Especially when you want to say bye-bye to excess body fat, vegetables are extremely important because they are loaded with fiber, which will help to keep your blood glucose under control, yet are very low in calories.

This means you can eat virtually an endless amount of vegetables without having to worry about them influencing your body weight goals.

When it comes to choosing your vegetables, however, not all are created equally. While we definitely won’t advise you against eating any vegetable under the sun, some certainly stand out above the rest.

By taking the time to learn the most nutritious sources, you can focus your diet around these and see the most optimal results from your weight-loss efforts.

The Details:
  • Bell peppers. Whether you want to go with red, green or yellow peppers, this vegetable is loaded with antioxidants and vitamin C. This will in turn foster a faster metabolism.
  • Cucumber. While cucumbers are not especially nutrient-dense, they are so high in water that they work great to keep you hydrated, and staying hydrated is vital for overall health and weight-loss success.
  • Mushrooms. Mushrooms contain the highest protein content of all fresh produce, making them a must-have for vegetarians.
  • Cabbage. Cabbage is loaded with antioxidants and is one of the best vegetables for helping to fend off cancer. Don’t forget to eat all varieties for the best nutritional standing.
  • Broccoli. Broccoli is another superior cancer-fighting vegetable and will also provide your body with a very high dose of antioxidants.
  • Carrots. Carrots are slightly higher in sugar and calories than other vegetables, but still a great addition to any diet. They’re rich in vitamin A, which is vital for maintaining good eye sight.
  • Green beans. Low in calories and very high in fiber, this vegetable is a people-pleaser and works great as a side dish to almost any meal.
  • Spaghetti squash. This vegetable makes for a great replacement for high-calorie, high-carb pasta so serve it up instead when trying to burn excess fat.
  • Brussels sprouts. While this vegetable is often frowned upon for its taste, it’s extremely healthy and offers an assortment of vitamins and minerals. Try new ways to prepare it to boost the flavor content.
  • Spinach. This leafy green provides a strong dose of iron, which is vital for active individuals to combat fatigue.

Remember to prepare these using only low-calorie cooking methods to keep their full health benefits intact.

Slathering on butter or cheese will really take away from how well these vegetables enhance your health and support your fat-loss plan.