You should do this, you should do that. Eat this, eat that…..
There are so many people and businesses that try to tell you what you should and shouldn’t do. What you should eat and what you shouldn’t. If you do XY and Z you will lead a fulfilling life, lose loads of weight and make a million £. The truth is, what works for one person doesn’t always work for another.
We are all unique and I can only tell you what I do to live a healthy lifestyle. These things are not rocket science. The difficulty is making them part of your life. All have benefitted me and I don’t think that I do too badly on the health front.
Make time for exercise
A walk around the block. A 10-mile run. A 60-mile bike ride. Its all exercise.
We all have a varying amount of time in our day and it can be difficult to fit this in.
I’ve found that if you can make it part of the day then you are killing 2 birds with one stone. For example, riding or walking to work. Playing football with the kids. Do whatever you can to get moving.
It doesn’t matter when or where. I don’t overthink it. I get out of the shower and do twenty push-ups or sit-ups. It doesn’t even take 5 mins.
I schedule a time to do a decent chunk, but don’t overthink it. You don’t need a gym or gym equipment to get active.
I’ve not been in a gym since I was 20!
Eat whole non-processed foods
I cook from scratch most meals. I like to be in control of what’s going into my meals. I also think it’s important for my kids to see me cooking and for them to get involved.
I make a tomato sauce rather than buying one. I make chicken nuggets with the kids instead of buying them (although I do have a bag in the freezer!). I make a burger instead of buying one.
Convenience in the western diet plays a big part in our weight story. It’s in our DNA to hunt and forage for our food not buy it ready-made off a shelf.
Quite often, processed and prepared goods are full of salt, fat and sugar. You cannot control the amount that it contains. Cooking from scratch gives you control.
Be Aware
Being aware of what you are eating rather than eating because it tastes good.
Does it taste good because it’s full of sugar or MSG? Does it taste great because it’s deep-fried?!
Mindfully eating, because of a need rather than a desire, helps me stay in control. It doesn’t mean that I can’t have cake and chocolate, far from it!
Knowing how many calories my body needed was the starting point of my weight loss journey.
I have specific goals for fitness so it helps to look deeper into what I’m eating. For example, I need to eat more protein to help build muscle and recover from hard training. I also have to eat a bit more carbohydrate these days to fuel my training. Particularly if I am working towards a long race.
Get enough sleep
In my twenties, I was more than capable of partying most of the night and getting up and getting stuff done the next day. In my 40s it’s more of a problem!
I try to shoot for between 7-8 hours a day if I can. No more and no less. I go to bed at roughly the same time most days and get up at the same time… even at the weekends.
Sleep jet lag is actually a thing if you get too much sleep!
Having a routine helps me to stay focused. I try not to look at the phone while in bed and read for 15-30 mins before lights out.
Balance
For me, balance is important. Work used to be 9 am – 6 pm. I’d come home and then churn out some more work and then do some at the weekends to keep on top of things.
To fit everything in, I’d get up mega early (430) so that I didn’t lose time with my family. The downside, I was forever tired and by the end of it, pretty burnt out.
I’m definitely more in control now. Even though I still get up early, I’m not quite as tired. I have a decent time with my kids and family and make time for the important things by scheduling them in. My life is calmer and I deal with challenges and opportunities with a clear head. I’m learning to say no to things that sap my time and do not benefit me or my family in the long run.
Don’t beat yourself up
This is the most important lesson that I’ve learnt over the years.
We are not perfect. I am not. Things crop up out of nowhere that will derail the best-laid plans to go out for a bike ride or a meditation session.
It’s not the end of the world if I don’t get out on the bike (I will be pretty grumpy though). It’s fine to eat McDonald’s. I do things in moderation and get back on the wagon when I fall off.
Healthy living is a lifestyle choice, as is unhealthy living. It is so easy to be unhealthy because there is so much temptation around. for me, it is a conscious decision to stay on the right path. The more I do it the easier it becomes.
Don’t forget, if you jump off, it’s ok. Jump right back on. Every time you do, you are building that strength to stay on track.