here we go…

Having a solid base of habits will help you smash your health and fitness goals. More importantly, these habits keep you in shape long term. ⁣

So, here are my top 7 simple habits to get lean and keep you lean…⁣

𝟏. 𝐌𝐞𝐚𝐬𝐮𝐫𝐞 𝐲𝐨𝐮𝐫𝐬𝐞𝐥𝐟, 𝐭𝐚𝐤𝐞 𝐩𝐡𝐨𝐭𝐨𝐬 𝐨𝐫 𝐰𝐞𝐢𝐠𝐡 𝐲𝐨𝐮𝐫𝐬𝐞𝐥𝐟 𝐨𝐧𝐜𝐞 𝐚 𝐰𝐞𝐞𝐤. ⁣

We don’t always need measurements to tell us things aren’t going to plan, but confronting a problem will always be better than burying your head in the sand. Don’t live in denial! ⁣

𝟐. 𝐒𝐭𝐨𝐩 𝐰𝐚𝐬𝐭𝐢𝐧𝐠 𝐜𝐚𝐥𝐨𝐫𝐢𝐞𝐬 𝐨𝐧 𝐝𝐫𝐢𝐧𝐤𝐬⁣

I see so many people consume half of their calories in drinks, it’s unnecessary and I find it a waste. ⁣

3 glasses of red wine whilst cooking dinner = 255 calories. ⁣

3 cans of coke throughout the day = 417 calories. ⁣

500ml of orange juice = 240 calories. Flat white = 180 calories. ⁣

Think how much of your calories you’re wasting a day on drinks, not saying they’re bad but most people are unaware of what they’re consuming. ⁣

𝟑. 𝐃𝐨𝐧’𝐭 𝐝𝐞𝐧𝐲 𝐲𝐨𝐮𝐫𝐬𝐞𝐥𝐟 𝐟𝐨𝐨𝐝𝐬 𝐲𝐨𝐮 𝐥𝐨𝐯𝐞.

(Picture of me dieting but still incorporating the food I bloody well love)

Make them fit into your daily targets ⁣

Cutting specific items out of your diet⁣ is a sure-fire way to make you want those items even more. Think of the pink elephant. You can’t eat the foods you love for every meal but don’t remove them from your diet altogether. ⁣

𝟒. 𝐃𝐨 𝐚 𝐛𝐢𝐠 𝐬𝐡𝐨𝐩 𝐨𝐧𝐜𝐞 𝐨𝐫 𝐭𝐰𝐢𝐜𝐞 𝐚 𝐰𝐞𝐞𝐤 ⁣

Your kitchen and fridge must be stocked with healthy, nutritious foods. It will make it so much easier for you to plan your meals and stay on track. Don’t go shopping when you’re hungry or you will end up buying food you don’t need. ⁣

𝟓. 𝐆𝐞𝐭 𝐥𝐨𝐭𝐬 𝐨𝐟 𝐬𝐥𝐞𝐞𝐩 𝐚𝐧𝐝 𝐜𝐡𝐢𝐥𝐥𝐨𝐮𝐭 𝐭𝐢𝐦𝐞 ⁣

Recovery is just as important as exercise. We all lead busy lives, so don’t forget to take some time out for yourself.

𝟔. 𝐄𝐚𝐭 𝐩𝐫𝐨𝐭𝐞𝐢𝐧 𝐰𝐢𝐭𝐡 𝐚𝐥𝐥 𝐲𝐨𝐮𝐫 𝐦𝐞𝐚𝐥𝐬 ⁣

Protein helps suppress our appetite and is essential in repairing muscle after exercise. Protein is found in many foods, including fish, meat and eggs. If you are unsure whether you are getting enough protein, send me a DM, and I can set a daily target to help you. ⁣

𝟕. 𝐓𝐫𝐲 𝐧𝐨𝐭 𝐛𝐢𝐧𝐠𝐞 𝐞𝐚𝐭𝐢𝐧𝐠 𝐢𝐧 𝐭𝐡𝐞 𝐞𝐯𝐞𝐧𝐢𝐧𝐠⁣

This might be easier said than done but here’s a few things that work to stop that. Go to bed earlier. Brush your teeth soon after dinner. If you’re feeling peckish rinse mouth wash around your mouth for 30 seconds. Eat dinner a little later. Don’t buy sh*t to binge on. ⁣

If you are struggling with anything above, let me know in the comments below, and I will be able to give you more tips to help you out. ⁣

Remember, we are here to help you, so don’t be afraid to ask. ⁣