Getting in shape is never easy, especially in a lifestyle where you have to work for 10/12 hours a day. However, it’s certainly not easy, but it’s not impossible either. There are two fundamental ways to build some muscles, have a flat belly, or create the stamina to run 5k.
The first way is to change your current lifestyle, all at once, radically. You can start going to the gym 4 or 5 times a week, follow a proper diet recommended by a health specialist, and go to bed at 9 pm or 10 pm every single day.
The second way is to make small changes to your current lifestyle. You start by making slight changes to your exercise routine, eating habits, or sleeping time. The changes will not be all at once. Instead, you will gradually change one habit at a time. The changes will be so small that you will not even feel it.
Here are 12 hacks to get fit by changing your lifestyle gradually:
- Drink a Glass of Water Before Each Meal
This habit has been proven beneficial for both lean and obese individuals, as it reduces the caloric intake.
- Don’t Ignore Vegetables
Eat a lot of fibrous, low-calorie vegetables to crowd the more calorically dense food outside of your time. Try to prep your meal at home, and save the leftovers for later to eat.
- Don’t Sleep with Lights On
Sleeping with lights on reduces melatonin secretion and decreases the production of growth hormone. Growth hormone helps us to build muscles and burn fat. So start darkening your environment 2-3 hours before sleep.
- Perform Short Body-Weight Exercises Several Times a Day
Perform a few freehand exercises just after getting up, such as push-ups, squats, or plank. Repeat these throughout the day for 2-3 times more. It will be as beneficial as going to the gym, if not more. Studies have shown that training late in the evening (4 pm – 8 pm) helps you to gain strengths and muscle mass.
- Don’t Buy Foods That You Are Not Supposed to Eat
Don’t fill out your fridge with foods that you are not supposed to eat. It will remove the temptation.
- Make Companions Who Are into Fitness
One of the strong predictors of how healthy you will be is how health is the people you live with. So start hanging out with people you know who are in good shape.
- Register to a Gym Near Your Location
If you decide to go to the gym, register to the one nearest your house or office. It will remove the metal barrier and also save time.
- Buy Some Home Exercise Gears & Place Them at Your Sight
Some home exercise equipment like adjustable dumbbells, compact resistance bands, or a pull-up bar will be a good investment for your health.
- Eat Only When You Are Hungry
If you want to eat a Pizza or a Burger, but cannot eat salad, you are not really hungry. It’s just food cravings. Try to keep eating something throughout the day whenever you feel a little hungry.
- Practice Intermittent Fasting
Try to skip breakfast and increase your fast to 14+ hours a day once or twice a week. Muslims can fast according to their religion. It will help to regulate blood sugar and other health benefits.
- Do Something Harder Occasionally
Try to run a marathon once a year, perform a two-three-hour workout twice or thrice a month, or fast for several days at a stretch. It is not to get you in shape, but to give you a constant reminder of what hard work really is.
- Do Not Stop
And last but not the least, never stop dieting, and never stop working out no matter how busy you are. You have a cheat day once or twice a month. You need not feel guilty about that. Just don’t lose hope and stop doing what you started.
Habits like these will help you to stop doing what you have to do and start doing what you usually do. So, get in shape right now and start enjoying your life!