Health and Fitness Tips for a Killer Body

9 Health and Fitness Tips For A Killer Body

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These simple fitness tips for a killer body you’ve always dreamed of are a great addition to your existing diet or fitness plan! When combined, they can help you shed the pounds and tone up easily and effortlessly!

These simple fitness tips for a killer body you've always dreamed of are a great addition to your existing diet or fitness plan! When combined, they can help you lose weight fast and tone up easily and effortlessly! | Health and Happy Hour

1. Drink peppermint tea and decaf coffee.

What the facts say:

Strange but true, they are proven to control appetite, and some studies have even shown that peppermint tea reduces the caloric intake of the average user by 1,800 calories naturally (12).

How to do it:

  • Sip coffee and/or tea in the mornings while practicing intermittent fasting.
  • Most “hunger” comes from boredom, so fill up your time making these drinks instead!

2.  Eat more protein daily.

What the facts say:

Protein intake can boost metabolism by 80 – 100 calories per day (3).

Diets high in protein have also shown to cut late night cravings in half, reduce obsessive dieting thoughts by 60%, and make you feel so full you just naturally eat 441 fewer calories per day (45).

How to do it:

  • When you sit down at every meal, make sure you can identify a large source of protein on your plate. Fish, lean chicken or beef, high-quality whey protein, and eggs are the best sources.

3. Eat small or nothing at all in the mornings.

What the facts say:

Reduction in calorie intake in the morning is associated with lower calorie intake in the day (6) and intermittent fasting (not eating for periods of time) has many health benefits like improved insulin sensitivity, weight loss, and neurological health (78).

How to do it:

  • IF you need to eat in the morning, stick to a protein shake, a green smoothie, or a piece of fruit in the mornings. This will help you lose weight faster and have more calories at dinner time. ☺

Tip #4: Avoid simple carbohydrates.

What the facts say:

While simple carbs are delicious, they have two major flaws: They poorly affect your insulin sensitivity and that they do not fill you up.

After eating simple carbs, you will likely become hungry again sooner than you’d like (9).

How to do it:

  • Avoid foods and drinks like juice, cereals, pasta, white bread, etc.
  • Eat more complex carbohydrates like sweet potatoes, rolled oats, and quinoa.

If you’ve been struggling to lose weight for some time, it’s likely that you need a COMPLETE carbohydrate detox to help reset your insulin levels and other hormones. Too many carbohydrates compounded for too many days can actually cause insulin resistance and keep your body from processing ANY carbs efficiently.

5. Wait at least 20 minutes before even thinking about seconds.

What the facts say:

The brain is slow when it comes to food. It takes about 20 minutes on average for the food that you have eaten to register with the brain (10).

How to do it:

  • If you have finished your plate and still find yourself hungry, chill out for a minute. Go find a way to fill your time before running back into the kitchen for more.  Call a friend or have a mug of hot tea instead.
  • Drink a full glass of water 10 minutes before or after a meal. You could just be dehydrated.
  • Have a small cup of soup with your meal. The savoriness will help you stay satisfied and the extra liquid will fill up your tummy!

6. Build some muscle.

What the facts say:

We’re not talking about big burly muscle you’d find on pro bodybuilders. We’re talking about the sleek, toned arms and nice, round but – sans jiggle. Building muscle will help boost your resting metabolism and help you lose body fat (11, 12).

How to do it:

  • Do some circuit training workouts or lifting some weights at least 2-3x per week.
  • Pair your workouts with a good coffee protein shake for energy and fuel for muscle-building.

7. Get some accountability.

What the facts say:

It shouldn’t be surprising to you that having a partner to workout will help push you further than you would normally go on your own.  Well, now there’s actual evidence that supports how working out with a friend will help make your workouts better (13, 14)

How to do it:

  • Simple, invite a friend who is on the same fitness level as you. This way you can push each other.
  • You could also join a group class with your friend and it will likely have the same effect.
  • Join a weight loss program with a built-in support group for motivation and accountability!

8. Do HIIT.

What the facts say:

HIIT is fluctuating between periods of really intense exercise (sprinting) with low-intensity exercise (walking). It burns more calories and will keep your metabolism higher for longer periods of time after exercises (15, 16).

How to do it:

  • The easiest way to do this is through sprinting. Go to a local track or field and set up two markers about 40 yards apart.  Sprint the 40 yard then walk right back.  When you get back sprint the 40 yards again. Do this 8 times for a killer workout.

9. Focus more on DIET over exercise – in the beginning.

We know that exercising can be really tough on top of having a strict diet you’re trying to follow. There is only so much willpower throughout the day and the dieting can zap your physical and mental energy.

Weight loss results generally come from about 80% diet and 20% exercise. 

It’s because of this that it makes FAR more sense to place a much higher focus on your DIET rather than your workout routine. If you can do both, more power to you! Go crush it!

But if you struggle with weight loss plans that incorporate both, it’s time to let the exercise go for a little while and focus on your diet FIRST. Get those healthy eating habits solid before tackling the workout habits.

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Hi there! My name is Lauren, and I'm a former vegan and lover of all things health, nutrition, and yoga! The goal of this blog is to help guide YOU through the journey to happy and healthy weight loss!

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