Get fit and stay fit for summer through these 3 long-lasting tips

1) Mindfulness:

=> A/ Be intentional

Start your day off with a clear plan on what you want to do. Don't let FOMO distract you. (Fear of missing out) The grass is greener where you water it. Less is more. You don't need uneccessary stress to snowball into your waistband. (see 1G below)

=> B/ Deep breathing

Feel stressed and overwhelmed? Go for 3 deep, belly breathes. Anchor yourself in the calm.

=> C/ Lear how to say no

Find a way to unpack things which don't serve you or which you don't enjoy. People, places, things, habits, foods, exercise. Life's too short to be miserable. And that misery can trickle over into mindless, stressful, emotional eating.

=> D/ Chew thoroughly

The problem of eating too quickly is that you can easily over-eat. Studies show people who eat quickly tend to have a higher BMI.

=> E/ Sleep longer

If you struggle with weight loss and feel nothing's working, have a look at your sleep. Focus on getting at least 7hrs/night. (less sleep = more cravings)

=> F/ Track your progress

People who track their progress are more likely to succeed as it's highly motivating to see you evolve. If there is no progress, this is a good indicator for you to change your approach.

=> G/ Reduce your stress

Sometimes when we produce more cortisol, the stress hormone, we are likely to gain more weight. Weight gain in the abdominal area is especially tied to high stress.

2) A wholesome diet

Eat in a way that you're fuller for longer. Incorporate in your diet...

- Fiber: It'll keep you full and satisfied for longer.

*Food ideas* Oats, flax seeds, chia seeds, all bran, almonds, apples, pears, raspberries, strawberry, banana, broccoli, spinach, chick peas, lentils, avocado...

- Protein: also keeps you fuller for longer.

*Food ideas* Eggs, chicken, fish, lean/grass-fed beef, peanuts, almonds, pumpkin seeds, quinoa, lentils, broccoli, greek yoghurt, cottage cheese, ezkiel bread (made of sprouted whole grains and legumes, including millet, barley, spelt, wheat, soybeans and lentils).

Watch out for...

Liquid sugar: You don't feel full from it, so you keep on drinking.

=> To avoid:

- packaged/bottled fruit juice & smoothies (cold-pressed is ok mixed with vegetables)

- sodas (coke, sprite, fizzy energy drinks etc.)

Instead:

- drink more water infused with fruit/vegetables like lemon/orange/cucumber/mint leaves.

Refined carbs: Your blood sugar will spike and have you hungry for more, more and more.

=> To avoid:

- White pasta, bread, cookies, sugar-frosted cakes.

Instead:

- eat more complex carbs, i.e. dark bread, pasta, legumes, legume-made pasta, quinoa, quinoa-made pasta.

3) Movement

Move more, not just exercise...

"People who do more NEAT tend to be at a lower weight"

N on

E xercise

A activity

T hermogenesis

It's all the calories you're burning when you're not exercising, eating, or sleeping. Basically it's how active you are; walking instead of taking the car, taking the stairs instead of the elevator, cleaning the house proactively, cooking at home, walking to the cafe for your a refreshing beverage, stopping by the bakery to get fresh whole-wheat bred - You get the idea. Movement that goes almost unnoticed.

Studies show that a high-intense, over-the-top cardio regime can be counter-productive and actually put the body into a state of shock, holding tight on to any fat stores and sabotage your weight-loss journey.

Think about it, what if being fit, energized and refrshed could be easy?

All it takes is to find compromises in the ways you've been doing things so far, and who knows... what if you'll enjoy yourself even more after?