You admire the well-conditioned physique in the gym or on the beach, and you think “if only I had that much time to work out, if only I had that dedication.”  And you think they must have hours a day to cook and think of all sorts of amazing food to eat.  But in reality, it’s much more about habits, as opposed to any complicated routine. Fit people build their success on the use of habits.

eating habits

So what is it that these people do?  Unless they are a body builder, they don’t spend hours exercising (in a gym or otherwise).  They might even spend just 30 minutes a day!  But they DO it on a schedule, and by design.  They also have highly effective habits when it comes to how/what/where/when they eat, and how one eats makes the most difference, by far, in how they look.

So what is it these people do?

  1. They eat whole foods.
  2. They drink water.  A lot.
  3. They keep whole foods and water handy at all times – you eat and drink what you have, not what you don’t have.
  4. It might have taken some time, but they figured out how to best spread their food over the day, including when to start and when to stop.
  5. They became educated on nutrition, which makes eating out healthier and easier to do.
  6. Fit people aren’t afraid of indulgences, but keep them to a minimum, and thoroughly enjoy them.
  7. Habits mean not skipping meals – even if not particularly hungry at an appointed meal/snack time, they eat something in order to avoid being starving a short while later and potentially making poor(er) choices.
  8. Fit people tend to stick to a simple shopping list, picking a small selection of the various food categories and varying how they are combined, using a variety of spices to change how things taste
  9. It’s tempting at times, but they don’t drink their calories, unless their caloric needs are so high they have trouble eating them, and then the liquid calories are healthy options
  10. They have figured out emotional triggers for eating (which are usually unhealthy calories) and replace food with something productive.
  11. They don’t diet – they change how they eat, permanently.
  12. Very rarely do they not eat breakfast.  Many fit people exercise first thing in the morning, so breakfast after working out might be light, followed by a relatively heavy snack later
  13. They set patterns with their eating habits, eating at roughly the same time for every meal and snack every day. This keeps things on schedule which makes it more habitual and part of their lifestyle.  It also makes it much easier to keep an eye on how many calories and macros are being consumed
  14. Carbohydrates are not on their taboo list, they just choose complex carbs
  15. Likewise, fats are not taboo, as they know there is a large variety of healthy fats which are not only ok, but necessary
  16. Food is not just mindlessly eaten.  It is enjoyed, savored.

And the bonus? Fit people get enough quality sleep.  The make it a habit to get into bed on time, without distractions, and using the last part of their day to wind down.

 

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