How to Begin a Healthy Lifestyle
One of the most common things we hear on a weekly basis is people that want to start a healthier lifestyle, but have no idea where to start. They might search the internet for the best diet or the best workout plan only to feel very overwhelmed by people speaking in absolutes or prescribing plans that are far beyond what they could do. This usually leads to people trying, failing fast, and then feeling defeated to the point of wondering why even try. This cycle continues to play out over time. Our goal with this article is to help show how a healthy lifestyle can be created for you personally without feeling overwhelming or completely deprived of the things that you enjoy.
1. Assess your current habits: Take a close look at your daily routines and identify areas where you can make healthier choices, such as eating habits, physical activity, sleep schedule, and stress management. Find the easiest one to adjust. Nothing is too small here. Even if it’s not looking at your phone for the first hour you’re awake, this can lead to a snowball effect of other healthy habits.
2. Set realistic goals: Define specific, achievable goals for different aspects of your health, whether it's eating more vegetables, exercising regularly, getting enough sleep, or reducing screen time. A goal should be measurable and have a time frame on it. The longer time frame you can give yourself, the better. When people want to lose a lot of weight, I tell them to shoot for 1lb/week. This is a low number, but if you achieve that every week for one year, that’s 52lbs down which will make you feel like a new person. This allows for some easy positive momentum at the beginning and creates a buffer for times that might be more difficult along the way.
3. Create a balanced diet: Focus on incorporating a variety of whole foods, including fruits, vegetables, whole grains, lean proteins, and healthy fats. Limit processed and sugary foods. One tip to help with this, start each meal with a hefty portion of protein and green leafy vegetables before moving onto other foods. This will help limit how much of everything else you can eat.
4. Stay hydrated: Drink plenty of water throughout the day to support your body's functions and maintain energy levels. You can add salt and lemon to your water for some flavor. If you start feeling tired, sometimes just drinking a glass of water can help give you a boost.
5. Engage in regular exercise: Find physical activities you enjoy, whether it's going for a walk, jogging, swimming, cycling, or taking fitness classes. If you get 10-20 minutes of exercise every day to start, that will be a big step in the right direction. Don’t worry about hitting two hour long workouts, which would only overwhelm you.
6. Prioritize sleep: Aim for 7-9 hours of quality sleep each night to allow your body to rest and recover. Sleep is the biggest catalyst for all of your training and nutrition efforts. It can also be the biggest limiting factor if it’s neglected.
7. Manage stress: Practice stress-reduction techniques such as meditation, deep breathing, yoga, or engaging in hobbies that bring you joy. Our body doesn’t understand the differences in stress from work, family, training etc. It only knows stress. Manage it the best you can and constantly monitor it.
8. Surround yourself with support: Seek the support of friends, family, or join a community that shares your health goals to help you stay motivated and accountable. You’re much more likely to stick with healthy habits when everyone around you has the same standards for themselves.
9. Be patient and kind to yourself: Changing habits takes time, so be patient with yourself and celebrate your progress, no matter how small. When you hit a roadblock, don’t see it as a failure, but rather a learning experience of what doesn’t work for you at that time.
Remember that a healthy lifestyle is a journey, not a destination. Focus on making gradual, sustainable changes, and be open to adapting your routine as you learn and grow on your path to a healthier life. If you’re reading this and would like more clarity in creating your healthy lifestyle, feel free to email us or message us on social media.
Nick Showman
Showtime Strength & Performance