It’s everybody’s dream, right? Didn’t we all have a friend who just ate anything she wanted, wasn’t obsessed with exercising, and somehow stayed in incredible shape? Well, prepare to become her, because, as it turns out, staying in shape is not as difficult as it may seem. Here are some essentials that will keep you fit without even realizing it!
1: Making Your Meals at Home
This is crucial if you want to get in shape. Whenever you go out to eat or buy prepped meals from the supermarket, remember that their priority is making the food taste good — which usually means adding more calories and fat than you would at home. No one says you can’t eat out every now and then, but always aim for most of your meals to be at home.
Cooking at home will make you more mindful of the ingredients you use, help you develop a new talent, and likely save you a lot of money. To maximize the effects, you can:
- Meal plan to increase efficiency.
- Control the use of caloric ingredients like oils, butter, dressings, and sugar.
- Buy versatile ingredients that you can use for a variety of recipes to ensure they don’t go unused.
2: Portion Control
Have you ever heard anyone say, “It’s not what you eat, but how much that matters”? Well, that’s pretty much how it works. Yes, having a healthy, nutrient-dense diet has great benefits, but when it comes to weight, calories are what matter. You must be in a calorie deficit to lose weight, which means you burn more calories than you consume.
This is doable no matter what you eat, but keep in mind that foods higher in calories must be consumed in smaller amounts to maintain the deficit. Some tips to achieve portion control:
- Don’t serve everything you want on your plate; instead, serve an appropriate portion and tell yourself you can have more later if you’re still hungry (you probably won’t be).
- Remind yourself you don’t have to finish everything on your plate — most things can be saved for later or given to someone else.
3: Volume Eating
This ties into the point above. Calorically dense foods are allowed for weight loss in smaller amounts, so most of your meals should be based around lower- to moderately-caloric foods. This is called volume eating.
Adding foods like greens, steamed vegetables, fruits, lean meats, and low-fat dairy products will help you feel satisfied while keeping your calorie intake much lower than if you had the same amount of calorically dense foods like junk food or even healthy foods like nuts, full-fat dairy, dates, or bread. Always remember: healthy ≠ good for weight loss.
4: Unusual Calorie Burners
Everything you do burns calories — even lying down or sleeping. Your body burns most of its calories just to keep you alive (organ functions, breathing, thinking, etc.). Anything that moves your body or engages your muscles also burns calories, so working out isn’t the only way to stay active.
The key is finding something you love doing, even if it doesn’t fit in the traditional “exercise” category. Examples include:
- Gardening
- Singing and dancing
- Walking your dog
- Laughing (yes, laughing burns calories and engages your core — that’s why your abs feel sore after a big laugh!)
- Literally anything that requires moving your body in some way
5: Recognizing When You’re Actually Hungry
You know that “hunger” you feel after a meal that makes you crave something sweet? Or the hunger you get when you’re stressed or see food on Instagram? That’s often not real hunger. It’s usually a mix of blood sugar fluctuations, brain chemical reactions, anxiety, or other factors.
Some things I do to determine if my hunger is real:
- Have a beverage first (coffee, tea, water). If you’re still hungry afterward, it may be real.
- Try to relax and give yourself 15 minutes without thinking about food, then check in again.
- Check your mood. Feeling tired, sensitive, or irritable? You’re probably actually hungry (or hangry).
6: Movie/TV Workouts
Whenever I watch a movie or show, I challenge myself to finish one of these workouts. Don’t know what Movie/TV Show Workouts are? Check my Pinterest board titled Movie/TV Show Workouts to make working out fun!
7: Walking
I will always stand by this: walking is the best and most effective workout ever. Think running is too hard? Walk. Can’t commit to your workout routine? Walk. Can’t afford a gym membership? WALK.
Just walk to places instead of driving or taking an Uber, or take it up a notch with dedicated walks. Everyone’s goal differs based on ability, so find a comfortable amount that still challenges you. Tips to make walking more enjoyable:
- Listen to your favorite playlist, podcast, or audiobook.
- Go with a friend and make it a social activity.
- Grab a coffee from a cafe you love and sip it throughout your walk.
8: Balance Your Meals
To maximize the effects of a healthy diet, know that not all meals are created equal. You have to consider macronutrients:
- Carbs give you energy.
- Protein helps recovery after workouts and keeps you fuller.
- Fat is good for your heart and helps keep your body warm.
A plate of lettuce and tomato might look healthy, but you’ll be hungry 20 minutes later. Some tips:
- Eat higher amounts of carbs before workouts or earlier in the morning for energy.
- Base meals around protein to feel fuller and burn extra calories during digestion.
- Aim for all three macronutrients in each meal for balance (though it’s not always mandatory, it’s highly recommended).
9: Lower Your Screen Time
You’re probably thinking, “What does this have to do with weight loss?” Well, lowering screen time gives you more time for activities that require movement. Reducing social media is also linked to lower stress, which helps prevent stress eating.
Extra tips:
- Set app limits on your smartphone.
- Regulate the quality of content you consume.
- Replace screen time with other activities.
10: Get a Good Night’s Sleep
Sleep affects everything you do. Even one night of poor sleep can negatively impact energy, stress, concentration, hunger, and anxiety. Regarding fitness: lack of sleep can make working out feel impossible and increase hunger and stress-induced cravings.
Bottom line: prioritize 8+ hours of sleep. The benefits go beyond fitness — but your results will be undeniable.
And there you have it! Try gradually implementing these habits into your daily routine and enjoy the results.