10 Habits Of Healthy Fit People

There are 10 basic habits that we teach at Body Therapeutix for nutrition. If you can master these 10 habits, you will be well on your way to the body of your dreams without ever counting calories or weighing food. These habits should guide your eating choices and help you make the right decisions no matter the situation you are in.

You may already be following some of these habits. That is great! If you are, then continue to do so and read on a bit more about each of them. We will be providing you with a sample meal plan at the end of this post you can use for an idea to great results.

You also may not be following any of the habits, and that is OK as well. We all have a starting point, and knowing that point is crucial to our success. If you are not following any of the habits, start with the first one and master it for the first week. Each week, continue to add in one habit until you have mastered all of them! If it takes longer than one week to consistently apply a habit to your life, no worries! Simply try again next week.

We want to focus on successes in our program. Don’t worry about your mistakes; instead, focus on what you did well each week, and build on those successes so that you can continue to grow and learn about your nutrition.

Here are the 10 Habits:

1. Eat frequently.

This doesn’t mean that it’s definitive to eat 6 meals a day. That can be overwhelming. We recommend eating every 3-4 hours, but don’t sweat the details. At first, just try to get in 3 consistent meals and one snack each day.

This way of eating will help you keep your metabolism running high and maintain your lean mass. You are also less likely to binge if you eat consistently every 3-4 hours.

A great schedule for this is eating when you wake up at 6 or 6:30am, then again at 11am, then a snack at 2 or 3pm and dinner at 6 or 7pm. This is a simple and easy to follow schedule. You can also eat first thing at 6am, snack at 10am, lunch at 2pm, and dinner at 6 pm. The meals can be moved around to fit your schedule.

You shouldn’t be so concerned about eating at the exact right time that you can’t focus on anything else. The important thing is that you are prepared with your foods and understand when you need to eat.

2. Eat a complete protein at every meal /snack.

Protein should be the staple in your nutrition plan. It helps support your lean mass and will keep you full. Try to get in at least 20-30g of protein at each meal. If you look on a food label, it will tell you exactly the amount per serving of protein. We will cover what is included on a list of complete proteins later.

You have you remember that 20-30g of protein isn’t the weight of the food you are eating; it is the protein in the food. If you look at the food label, you will be able to see the grams of protein in a given food. You can also use the palm of your hand as a guide for protein servings (a portion the size of your palm will provide approximately 20-30 grams of protein).

One of the biggest objections that we get for this habit is that it is hard to eat protein on the run. That simply isn’t true if you know what you are looking for! There are protein supplements, tons of options in convenience stores, and simple snacks that you can pack to help you stick to your habits.

3. Eat vegetables at every meal.

Try to get in two servings of veggies at each meal and snack. This can be one of the tougher habits to master, but you can make it easy on yourself by keeping easy veggie snacks around such as carrots, celery, and other quick to eat veggie sources.

One serving of veggies is about ½-1 cup. So you need to be eating 1-2 cups of veggies each meal. This can easily be accomplished with salads!

Veggies not only help to give you nutrients that you need to get the most out of your training program, but they help give you fiber, keep you full, and provide you with many illness-preventing nutritional components. You won’t have a problem with hunger if you make sure to get your veggies in at each meal.

4. Only eat carbohydrate-rich foods after your workouts! (when you deserve to)

Especially if your goal is fat loss, we want to restrict your carbohydrate consumption to within 1-2 hours post workout. This is great news because you don’t have to deprive yourself of carbs, but you have to earn them first in a workout!

The reason that we remove carbs from our meals (other than veggies) outside of workout times is that they increase fat storage because of the effect that they have on our insulin levels. When our insulin levels increase, fat storage increases. This is something we want to avoid.

However, after a workout, our bodies are primed to utilize those carbs for energy and to repair our muscles. This is a great thing! After a workout, we want to replace the glycogen (or broken down carbs) that we used during the training sessions and use them to repair our muscles and make sure we are recovering well. If we recover well, we can come back and train hard again the next time and get better results.

I would try to avoid breads and gluten-based carbs after your workout and stick to things like potatoes, rice, and other non-wheat based carbs as much as possible. The reason is most of us don’t handle gluten or wheat very well, and it can cause some inflammation, which can cause bloating and fat storage (along with other health problems).

5. Eat healthy fats daily.

Fats are not the bad guys! You should work to eat a good balance of fats (saturated, monounsaturated, and polyunsaturated—just no trans fats!). Fats help regulate hormones in your body and keep you full. It is important that you don’t limit your fat intake to help with weight loss. You should try to get 1/3 of your fat intake each day from each of the types listed above. If you have a carbohydrate-based meal after training, try to limit your fats in this meal if possible.

6. Drink Water.

Drink ½ your body weight in ounces of water every day. Being dehydrated takes away from your training performance and leads to decreased results. Dehydration causes fatigue and increases your cortisol levels (the stress hormone that breaks down muscle tissue). Your urine should be clear. If your urine is not clear, you are not drinking enough water. You should drink mostly water, but you can have tea and coffee in moderation.

7. Eat Whole Foods.

Most of your dietary intake should come from whole foods. There are a few times where supplement drinks and shakes are useful. But most of the time, you’ll do best with whole, largely unprocessed foods.

8. Take Multi-vitamin and Omega-3 fish oil daily.

9. Drink a Shake/Eat Protein Within 2 Hours of Finishing Your Workout.

Use a high quality whey protein shake (with 20-40 grams of protein) mixed with fruit or other recommended carbohydrate. To maximize the effects of your training, do NOT skip this step. You must replenish your body as soon as possible after training with quick releasing carbs and fats to ensure optimal recovery, that’s why a shake is best. However eating your protein with a healthy carb will work also.

10. Keep a Journal of What You are Eating.

This step will keep you accountable and on track. To change your body, you have to keep track of what you are eating so that you can evaluate it and make dietary changes when needed.

The above guidelines are your Nutrition Rules for life. Really get them down and follow them as closely as possible. Your food will fuel your training. Push yourself during workouts, refuel yourself and repeat. Recognize how your body feels when you are following the Nutrition Rules and start to watch your body transform.

Here’s a BONUS Habit:

Follow the 90% Rule!

Be honest with yourself. Are you following the Nutrition Rules 90% of the time? Using your journal, give yourself a “check” if you followed the Rules, or an “X” if you missed a meal or didn’t follow the Rules. You must have 90% checks to see results.

Following the Rules 90% of the time will put you well on your way to getting the body you desire. This also allows you 10% of the time to splurge! Enjoy your splurges! Do not feel bad about them. Just be on track for your next meal. Live life to the fullest. When you decide to go out and have a good time, relax and enjoy it! You will find that because you have been eating healthy, you feel better and won’t have the cravings.

Let’s run the numbers to make this easy.

If you are eating 5 times per day (3 meals and 2 snacks), you will have 35 eating opportunities each week. If you are following the 90/10 rule that means that you can have 3.5 meals each week that don’t have to follow the habits.

These 3.5 meals can be planned cheat meals, meals that caught you off guard where you didn’t follow the habits, missed meals, or any other circumstance. Following these meals, you should simply move on and get back to your habits at your next planned meal. Remember, these meals are NOT binge meals, they must be the same size of your regular meals. Or…if you really want to splurge, you can just follow the rule of one big BLOWOUT meal weekly! We have seen great success with this.

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