Top 10 tips
Want to convert to a healthier lifestyle but think it's too difficult? Don't worry! Here are Jason's personal top 10 tips on changes you can make today to get you on the path to better health and increased vitality.
1. Masticate Your Food Thoroughly...
That means chew, chew and chew some more!
Your stomach needs you to send it mushed up pulp not great big, indigestible chunks. This is the job of your teeth. If you take your time while tucking into a meal, you’ll improve your digestion, have more time to savour the flavour and best of all, you’ll feel fuller faster.
2. Eat Only When Genuinely Physically Hungry...
You cannot feed your emotions with food!
If you’re down in the dumps or simply bored, it’s always tempting to reach for a bar of chocolate or packet of crisps. But food can’t usually solve the problem and every time you eat without being hungry, those excess calories will turn to fat. Which in turn can lead to you feeling more down in the dumps and feeling like eating something fattening to make you feel better!
Break the cycle and only eat when you know you are 'actually' hungry. Consider how you're feeling physically and emotionally before eating and only eat healthy snacks such as seeds, grains, nuts, fruit & veg - or perhaps a juice! Another trick to stop you eating when you don't need to is to have a glass of water when you start to feel hungry and wait 20 minutes or so to see if you still feel hungry. Quite often our hunger is telling us we are dehydrated and in need of water and not food.
3. Stop Eating When You Are Just Full...
This is one of the key elements to permanent weight loss.
Many of us feel obliged to finish everything on our plates. This stems from a time (possible from your own childhood) when perhaps there wasn't enough food and you 'did' have to finish everything on your plate because that was all you were getting. But not anymore! You're the grown-up and you're in charge of what you eat and how much of it. By eating more food than you really need – even if it’s healthy, nutritious meal – those excess calories will finish up on your waist, hips and thighs! If you follow step 1 you will find that you become more in tune with your body when it's telling you to stop eating because you are full. Another tip is to always take less then you fancy and go back for more if you want it, that way you'll never feel that urge to finish everything that's on your plate.
4. Exercise For At Least 30 Minutes A Day...
Your body is designed to move – so move it!
We know it’s hard – and sometimes plain impossible to find time for exercise. But, if you can make your lifestyle more active, you’ll soon see and feel the benefits. If you are unable to get to a gym or go for a run round the park you could try cycling or walking to work, parking your car as far away as possible and walking a little further to get to your destination, swimming in your lunch break or perhaps Rebounding in the park on a sunny day and don't forget that you could also exercise at home, perhaps some yoga in front of the TV or some stretches and sit ups when you get up in the morning? Exercise is so beneficial as it not only keeps your body supple and energetic, it also reduces your stress levels, improves your mood and trims your waistline, butt, thighs, bingo wings, moobs, love handles and all those bits of you you'd rather not have.
5. Drink 2 Litres Of Water A Day...
Rehydrate yourself, and feel bright and alert all day!
When tired most people reach for coffee, coke or tea. We recommend reaching for a glass of water. By filling your system with pure water rather than stimulants that you'll only be craving again in a few hours, you'll be giving your body the natural fuel it needs to function properly. You need water for so many things, digestion - including getting rid of unwanted materials from you system, to transport oxygen around your body, for regulating body temperature, for optimum brain function and keeping all your joints happy and healthy, to name just a few.
We are made up of around 60% water and that needs a constant top up. Sipping often is recommended over gulping down large quantities in one go. You could try keeping a bottle or glass of water with you during the day, in your bag, on your desk or wherever you will find it easiest to remind you to drink your 2 litres.
So try drinking the clear stuff to keep a clear mind and body.
6. Eat No ”Man-Made” Carbohydrates After 6pm...
Go easy on the carbs!
What’s a “man-made” carbohydrate? Pasta, pizza, bread, noodles, cakes, white rice or anything made from wheat. You don’t need to stick rigidly to this rule, but if you follow it as much as you can it can help blitz bloating, reduce your calorie intake, and by replacing the carbs with proteins such as lean meats, oily fish, nuts, etc, you’ll feel fuller for longer and less likely to want to snack.
7. 70% Of Your Diet Should Be Water-Rich “Live” Food...
Feed your body the right fuel!
Fresh fruits and vegetables are considered 'live' foods. Why? Because they contain enzymes, phytonutrients and other live elements – that plus a whole host of vitamins and minerals. Fruit & vegetables really are the best natural source of all those things a human body needs to function at its best. If the majority of your diet consists of fresh fruit and vegetables you will find your health and vitality improves, your cravings for unhealthy foods will decrease and you could even find things like your skin and other food related conditions start to improve.
Fruits and vegetables are best eaten raw, although some do need cooking like pumpkins and potatoes. Steaming is a good way to cook food as boiling takes more of the vitamins and nutrients out of the food. Roasting and stir-frying is also good but make sure you use a good, healthy olive oil to do this.
8. Get Juiced!
If you can’t eat it, then drink it!
The easiest way to increase your nutrient intake is to juice your fruit and vegetables. It's quick, it's easy and it's delicious! Many people find that they can't eat a certain vegetable or fruit but most people can happily drink it when it's flavors are hidden in amongst others. Many parents are finding that they can get their children to drink juices that include beetroot and spinach without them even knowing it. Making rather than buying your own juices means you get to take advantage of the freshest juices of the highest quality. Just one glass a day will boost your health as well as your diet.
9. Don’t Eat Processed Food For 3 Hours Before Sleep...
Don’t give-in to the late-night munchies!
Your body struggles to digest food efficiently while you are asleep so don't overburden your system, keep it clear before you go to bed. Eat your evening meal as early as possible and also try not to snack on anything at least 3 hours before you go to bed. A lot of people might like to settle down in the evening in front of the telly with some ice-cream or a donut or a big bag of crisps. Resist the urge and go for herbal teas that will help to settle your stomach rather than give it more work to do. And don't forget to start the day with a hearty breakfast to kick-start your metabolism, maybe a breakfast smoothie.
10. Do Weight-Resistant Exercise Every Other Day...
Don’t be a dumb-bell... get some dumbells!
As well as exercise to get you moving and feeling fitter you should also flex and stretch your muscles to tone them. Toned muscles burn fat even when your body’s resting, so get squatting, crunching, pumping, doing sit ups and push ups and invest in some dumbbells to tone up and slim down.
Find more great tips to help you stay naturally slim and healthy in Turbo Charge Your Life in 14 Days.