7 lifestyle changes for people who want to get in shape

Getting in shape is not easy- but it’s certainly not impossible either. If you want to have a flat belly, toned muscles, and the stamina to run a 10k, there are two ways you can get there.

First, you can radically change your lifestyle, all at once. Start going to the gym five or six times a week, go on a strict ketogenic diet, and always be in bed by midnight.

Second, you can hack your current lifestyle. You can make small but highly effective changes to your current diet, exercise routine, and sleep habits. If you know what you’re doing, small adjustments can generate disproportionate results. You can change your lifestyle so gradually and you may even notice it- until one day, you look in the mirror and you see your abs.

Here are seven much needed lifestyle changes if you want to get in shape:

  1. Fill up on vegetables. Follow the “crowding out” principle- eat a lot of fibrous, low-calorie vegetables to crowd the more calorically dense foods out of your diet. Eat vegetables with every meal, and eat them first.
  2. Sleep in complete darkness. Exposure to light while you’re sleeping reduces melatonin secretion. It also decreases secretion of growth hormone- a hormone which, contrary to its name, actually does at least as much to burn fat as to build muscle.
  3. Perform short bodyweight workouts several times a day. Do a few minutes of bodyweight movements like squats, pushups, and planks shortly after waking up. Then do it again 2–3 more times throughout the day. This is far more convenient than going to the gym, and can be nearly as effective- at least early on, before you’ve built a lot of muscle.
  4. If a food isn’t on your diet, don’t keep it in your home. It’s much easier and more effective to avoid temptation than to try to resist it.
  5. Make friends who are into fitness. Start hanging out with people you know who are in good shape. If that’s not an option, take a group exercise class and start getting to know some of the other people in the class.
  6. Get a few pieces of home exercise gear, and keep them in sight and ready to use. I personally recommend adjustable dumbbells, compact resistance bands, and a pull-up bar. Check your doorway before ordering the pull-up bar though, as it require’s a the doorway to have a sizable and sturdy “lip” projecting from the top. If money is tight, the resistance bands are the most bang for your buck of the three.
  7. Eat only when you’re hungry for healthy food. If you’re hungry for pizza but couldn’t eat a salad, you’re not truly hungry. You’re just having a food craving.

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Manisha Israni




August 28, 2019


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