It doesn't matter what your goal is, our most popular program, FF30X , will help you start new and healthy lifestyle habits and become a new man.
I know what you’re thinking, how do you start developing these habits, and which ones should you really adopt?
Anything can become a habit, from getting up at the same time every morning, to visiting the same restaurant every Friday night. The definition of a habit is simply something that you repeatedly do.
The great thing about habits is that you don’t need to be inspired or motivated to do them; it’s simply something you do.
To create a habit, you need to repeat the same action on a regular basis for between 4 and 12 weeks. That’s why you need to make small changes, which are much easier to stick to while you build your habits.
For example, improving your eating habits doesn't have to mean changing everything you eat. You can keep some of your favorites but adjust the portions or only eat them on certain days.
Aim to make small changes, which will enable you to create new habits and improve your health with incremental steps.
Let’s not wait any longer to take a look at some of the healthy lifestyle habits you should start adopting today:
Healthy Lifestyle Habit #1: The Perfect Plate Method
The perfect plate is an easy way to ensure you’re eating a balanced meal.
This means a meal with the right amount of protein, carbohydrates, fiber, and fat, giving you all the nutrients you need to function and stay healthy day after day.
All you need to do is fill your dinner plate half with vegetables, a quarter with protein, and a quarter with carbohydrates. You can add a little healthy fat for good measure.
It’s that simple! You can start building this healthy lifestyle habit today with the food in your refrigerator now.
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Healthy Lifestyle Habit #2: Intermittent Fasting
Intermittent fasting simply means choosing a couple of days a week where you’ll eat less. The aim is to eat just 500 calories on those days. Ideally, nothing should be eaten between breakfast and your evening meal.
Alternatively, you can choose to only eat during a specific window. For those days, you'll likely find it's easier to skip breakfast or dinner, increasing the normal fasting period that happens when you sleep.
The first few times you made need to have a snack, but once you've done this a few times, you’ll find it’s much easier than you think.
It’s very easy to add to your current lifestyle and will really help you to reach a weight loss goal. In basic terms, it reduces your calorie intake, which will result in less fat storage.
But, if you fast for the whole day, your body will also enter something known as ketosis. The state of ketosis is when the body switches to burn fat for energy.
Healthy Lifestyle Habit #3: Eat Whole Foods
Of course, developing healthy lifestyle habits means looking at the foods you eat. In general, whole foods are much better for you.
In fact, research shows that eating whole foods can reduce your risk of cardiovascular disease and other age-related diseases.
Whole foods are not just fruits and vegetables.
The term whole foods really means anything that has not been intensely processed. A small amount of processing is usually not detrimental to the nutritional value of your food.
Healthy Lifestyle Habit #4: Eat Slowly
One of the healthiest lifestyle habits you can start, and one of the easiest is simply to eat slower. If you think you're eating to quickly, try putting the fork down between mouthfuls, or take a sip of water every few bites.
The result is that you’ll enjoy your food more and you’re much less likely to overeat. Your body will also have time to adjust and tell you that you’re full.
Healthy Lifestyle Habit #5: Skip Television
Eating in front of the television means that you’re distracted. This tempts you to eat whatever is in front of you, no matter how much food there is.
Your mind may be able to concentrate on many things at the same time, but eating and watching television is never a good mix.
As an added bonus, sitting at the table to eat will encourage conversation, which can only be a good thing!
Healthy Lifestyle Habit #6: Stop Drinking
When it comes to alcohol, moderation is the key. Try to limit the drinking down to just 1 or 2 a day.
Drink water instead. Aim to drink at least 6-8 glasses every day.
Alcoholic drinks are very high in calories, but that's just the beginning of the negatives effects.
Alcohol can also lead to:
- Liver disease
- Poor judgment and decision making
- High blood pressure
- Increased risk of injury
Because our bodies are approximately 60% water, it is essential for the correct functioning of your cells and organs. Being properly hydrated also removes toxins from your body. In addition to that, water will help you to feel fuller throughout the day, effectively decreasing your appetite and desire to snack.
If you’re struggling to remember to drink water, then carry a bottle of water with you and set a reminder on your phone for every 30 minutes or hour. You’ll soon develop the habit.
Healthy Lifestyle Habit #7: Drink Green Tea
Green tea is known to be thermogenic, which means it increases your core body temperature. Your body then has to work harder to cool itself, and in the process, you’ll burn extra calories that can help with your weight loss goals.
Green tea is also full of antioxidants and other nutrients that can help to reduce the risk of you contracting cancer, cardiovascular disease, and other age-related issues.
Healthy Lifestyle Habit #8: Replace Soda & Sweeteners
Almost all fizzy drinks are packed with either sugar or sweeteners, which are not good for your waistline or your overall health.
Don’t think that opting for a diet or zero-sugar product makes the drink acceptable. Diet drinks are loaded with artificial flavorings and chemicals to make the taste acceptable.
Instead, replace the sodas with something healthier, such as water or green tea.
Sweeteners also often appear in processed foods. Again, building your habit of eating whole foods will help to avoid them.
Healthy Lifestyle Habit #9: Get Enough Sleep
Sleep often follows drinking, but not the kind of drinking you’re trying to do!
It can seem very manly to say that you only need 4 or 5 hours of sleep a night. But the truth is you should be getting between 6-8 hours. This is one of those healthy lifestyle habits that you need to start today.
When you sleep, your levels of cortisol reduce. This is the stress hormone that responds every time you’re in a potentially stressful situation. There are a lot of those in the modern world. When your stress hormone reduces, your body is free to create other hormones and ensure your body is well balanced.
Getting more sleep will help you to stay healthy, but it also encourages the production of the leptin, the hormone that makes you feel full.
Alongside this, your body will produce less ghrelin, the hunger hormone; ensuring you don’t feel hungry.
Of course, adequate sleep also improves your mental and physical health. Start your habit today by setting yourself a bedtime.
Healthy Lifestyle Habit #10: Lower Stress
It is important to reduce your stress levels. As already mentioned, the production of cortisol affects your body’s ability to produce other hormones.
Getting enough sleep is a great start, but you also need to look at when you become most stressful on an average day. Becoming aware of your stress triggers will allow you to take steps to avoid stressful situations whenever possible.
As excess stress is linked with almost all age-related diseases, reducing your stress levels is one of the best healthy lifestyle habits you can start today.
Healthy Lifestyle Habit #11: Exercise More Often
While diet and nutrition are more important than exercise, the importance of being active cannot be ignored.
The first step, if you've not exercised in a while, is simply to get moving. This means walking to the shops, walking the dog, or even playing with the kids in the garden.
Any type of activity is better than sitting on the couch and watching tv.
Add formal exercises to your weekly routine. Exercises like running, cycling, and strength training can dramatically improve the way you feel on a day to day basis.
These help to burn calories, but they also build muscle and boost endurance, making you stronger and fitter. In turn, this can decrease your risk of disease and increase your self-confidence.
Being more active will help you to improve your health and reduce the risk of diseases; the important thing is to keep pushing your limits.
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Healthy Lifestyle Habit #12: Eat the Right Foods After Exercise
It can be tempting to grab a tasty treat after you've worked out, simply because you've earned it.
However, in reality, eating the wrong foods after working out could ruin your exercise efforts.
Instead, within 2 hours of working out, have a meal that has both carbohydrates and proteins, giving your body all it needs to start the process of muscle repair and recovery.
Again, use the perfect plate approach to ensure you’re eating the right balance of food.
Healthy Lifestyle Habit #13: Supplement When Needed
While you should be able to get all the nutrients you need from your food, it is possible that a supplement like zinc or magnesium is worth investing in.
These are essential to your metabolism and ongoing health. If you’re not getting enough nutrients from your diet, you should consider taking a supplement. Just be sure to get them from a reputable source.
Healthy Lifestyle Habit #14: Buddy Up
You need to consider buddying up; this can be with your partner, best friend, or someone at the Fit Father Project.
Letting a buddy know your new healthy lifestyle habits makes you accountable, which will motivate and inspire you to change your life. Simply having someone to report to makes you more accountable.
Of course, you may also encourage a little friendly competition between you and your new buddy; but that will help both of you to stay on track!
Healthy Lifestyle Habit #15: Get the Right Support
Whether you need a healthy lifestyle buddy who is always there for you, some inspirational recipes, or new fitness ideas, join the FF30X program today and get the support and advice you need to achieve your goals.
That’s what we’re here for! To help you become the man you want to be. Join the FF30X today, build your healthy lifestyle habits, and be the best version of yourself.
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Fit Father 30X is the world’s first sustainable weight loss plan for fathers.
Your new friend & health coach,
Head Training Staff, The Fit Father Project
Brotherhood Nickname: “The Fit Brit”
Bragging Rights: 16 Years in the fitness industry, Author of ‘The Easy Fitness Guide', Father of 4 boys and Husband to a Venezuelan beauty.
*Please know that weight loss results & health changes/improvements vary from individual to individual; you may not achieve similar results. Always consult with your doctor before making health decisions. This is not medical advice – simply very well-researched info on developing healthy lifestyle habits.