You’ve decided to make yourself a favor and lead a healthier lifestyle. So I want to help you and I synthesized 7 really simple, yet really powerful tips that will help you whether you want to lose fat, build muscle, or just to feel better.
1. Don’t call it a diet ‒ make it a lifestyle
The word diet, mean that once that 30-day period expires and you’ve achieved some goals you’ve set, it’s over. And now what? You return to your old habits and everything you’ve worked for crashes down. Having a good body and being healthy is not an end point, it has to become your way of life. Don't over-restrict calories, and find a program that challenges you, provides progression, and offers variety so that you can maintain it for years to come.
2. Clear your kitchen and your fridge
Cleaning up your house from the junk food is the first step in your new lifestyle. If the food you shouldn't be eating stays in your fridge or cupboards, you'll give in at some point or another. When that diet hits you hard and you get HANgry, you’ll reach for your secret provisions and eventually feel guilty for that.
3. Learn to Prep
“Failing to prepare is preparing to fail.” I know it has become some sort of cliché. But nothing can be more truthful, and especially when you are trying to improve your body composition (whether to lose fat or put on some muscle). Without prepping your meals, the chances of eating “junk” food increase dramatically. Meal prepping can be a little tough at the beginning but with a little practice it will become your best weapon for being healthy and fit. Don’t know what or how to prep your meals and what to eat? Let me make it easier for you! Check out my site, where, according to your personal status and needs, you’ll receive a personalized meal plan.
4. Drink water before every meal
It will keep you full, so sticking to your diet will be easier and you won’t have so much cravings. Also, water speeds up your metabolism, and as we previously mentioned, dehydration leads to elevated cortisol, which you don’t want.
5. Eat slowly
It’s proven that it takes 20 minutes for your stomach to send signals to your brain that you’ve eaten enough. If you rush it and eat rapidly, it’s most likely to overeat and yet, still be hungry. Slow eating also improves digestion and utilization of nutrients.
I know we live in a fast paced world, but take your time. Chew every bite at least 10 times and enjoy your food while eating it. Your body will be thankful.
6. Drink green tea
Green tea contains the so called catechins. They promote fat loss by decreasing fat absorption, suppressing appetite, increasing thermogenesis and energy expenditure.
7. Add THIS ingredient to your salad to reveal your abs
Researches show that drinking about 30 ml of apple cider vinegar a day will improve your insulin sensitivity and will lower your blood glucose spikes by 4-6 %. Add it freely to your salads, especially when eating your high-carbohydrate meals. Another study showed that when human subjects consumed apple cider vinegar after a high-carb meal, their post-prandial insulin sensitivity improved by 34%.