Sometimes it seems like there are a million different ways to live a healthy lifestyle. It can be confusing to keep up with all of the research. As a registered dietitian, it’s my job to help people figure out what works for each individual and their body. Everyone is different and there is no one-size-fits-all diet. However, I do believe there are some general principles that are beneficial for everyone.
Where to begin?
There’s probably never been as much information about health, fitness, and well-being as there is today.
It’s great really. Knowledge is power, right? And I think it’s true in this case. We know how much salt we should eat each day; we have access to multi-vitamins which support our bodies with an abundance of what it needs to function; we can easily google for a workout to get a sweat on.
But there’s a point where there’s so much information, it’s difficult to know where to begin.
At the same time, things have also never been as convenient. I really could live a pretty full life without EVER leaving my home. I can get food delivered to my door, I can order whatever else I want to my house, I can make an income online sat from my chair, and in the evening I can switch off and watch Netflix or chat with anyone anywhere in the world…
For me, I’ve grown up an active person and have always enjoyed staying in shape and able to get involved in sports with friends or adventure outdoors. I also like to stay in shape just to feel confident in myself, and feel content that I’m taking care of my physical health.
Healthy body & healthy mind come hand-in-hand for me. And I notice if I’m not taking care of one.
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So, for anyone that’s struggled with finding balance, has tried what the magazines say, or is just building their own understanding of this area, these are what I have come to recognise as the basic principles you need to have in place to take care of your body and stay in shape.
View them as the foundations of a house — build your house without foundations and it’ll fall down sooner or later. Similarly, these principles are just the beginning.
Look at them, and ask yourself if you have these basics right? Start out as simple as you can, and then build from there within each principle to make them work for you.
The 4 Principles
- Exercise — Move your body every day, and some days push yourself a little.
- Diet — Eat enough good food.
- Rest — Let your body recover after you’ve pushed yourself.
- Sleep — Create the space you need to sleep.
The first principle
Move your body every day, and some days push yourself a little.
For me, the first and most important principle by far is that you’re actually moving around.
Diet matters, for sure, but actually I think activity can often be the hardest aspect to achieve.
Why? Because many of us really do live quite sedentary lives — as I alluded to already, we can pretty much get whatever we want without stepping outdoors these days. You’d think this might mean we’d all have more time, but in fact it seems we’ve all managed to focus on productivity meaning we work longer hours, and after a long mentally draining day most people would rather sit down and watch Netflix than get active.
If your job is pretty inactive then you’re going to have to make time in your life for activity. We’re made to move and if you’re reading this, then you probably want to maintain and/or progress your physique.
All it takes is 30 minutes of walking per day — this should be the minimum you shoot for. This could be your commute to the office — or at least some of it!
Then twice or three times a week do something a little bit more challenging. Something that gets you out of breath and feeling a little fatigued the next day. This could be joining a fitness class or club, or picking up some weights in the gym.
Before you change anything else, make sure you’re consistently fitting in activity! You’ll quickly notice a difference!
The second principle
Eat enough good food.
Let me break this down, since there are two aspects to this principle:
- Eat enough food
- Eat good food
Get it?
When you’re looking to stay in shape and gradually improve your fitness levels, you shouldn’t ever need to feel hungry.
If you’re losing weight, then probably you may notice yourself getting a little hungry as you’ll need to reduce how much food you’re eating compared to now. That said, if you’re also increasing the amount of activity you’re doing you’ll be able to eat more than if you’re not active. And you can also find plenty of pretty healthy little snacks to keep hunger at bay — I love carrot sticks and hummus!
Along with eating the right amounts of food for you, it’s most important that you’re eating good quality food. Avoid microwave meals where you can; buy the raw ingredients and cook for yourself, or have your significant other do the cooking! 🙂
Eat enough nutritious food and your mind and body will thank you for it.
The third principle
Let your body recover after you’ve pushed yourself.
You don’t need to spend an hour EVERY day in the gym! Leave that to the elite level athletes.
Assuming you instead “merely” want to get in magazine cover shape 😉 you’ll be surprised by just how much progress you can make by pushing yourself twice or three times a week, and allowing yourself easier days in between, stretching or walking, etc.
Expect to feel a little sore after a spinning class or gym session — especially the first few times you do it. But give yourself the time to feel ready again, and soon you’ll find you get far less sore, and you’ll probably start noticing a difference in the mirror too!
The fourth principle
Create the space you need to sleep.
And finally, make sure you allow yourself to sleep.
Sleep affects the body in so many ways. The amount of sleep you’re able to regularly get will affect your mood, your metabolism, your energy levels, and more.
For me, my rule is to avoid working on anything after 9pm. This could be “work” work, or even a personal side project. Things that make me think make my mind active, and this is the worst thing when you want to go to sleep!
Want to be in bed by 10:30pm? Then treat 9:30pm as a reward for your hard work in the day. Do whatever you want/need up until 9:30pm, but 9:30pm to 10:30pm is your time.
From 9:30pm, just doing something you enjoy and can relax to — watch Netflix, read a book, or whatever makes you happy.
I think you’ll find it easier to switch-off and sleep when you finally hit the hay.
Concluding thoughts
Getting the basics in place doesn’t need to be hard. Once you have the four principles working, you can build on them. Use the wealth of materials online to try some of Joe Wicks’ recipes or workout advice, change one small thing at a time and notice what changes you see.
Also, don’t be hard on yourself. If you’re out late one night, miss one workout, or eat out with friends in the week, good for you!!!
Let yourself have those moments as a reward for being consistent otherwise.
The important thing is that these don’t happen too frequently. An indulgent meal once per week isn’t the end of the world, and won’t really undo the good work you’ve been doing over the entire rest of the week.
