Healthy as F*ck

1. Embrace the pursuit of health and fitness without guilt

"There's nothing self-loving about resigning yourself to a body that you aren't proud of, that doesn't feel good, that doesn't reflect who you want to be in the world."

Redefine your motivation. The pursuit of health and fitness isn't about conforming to societal standards or punishing yourself. It's about feeling good, having energy, and living your best life. Recognize that wanting to improve your health and appearance is a valid goal, not a shallow pursuit.

Challenge limiting beliefs. Many people feel guilty about wanting to lose weight or get fit, believing it conflicts with body positivity or feminism. However, true self-love involves taking care of your body and striving to be your best self. Embrace the idea that you can love yourself while still wanting to improve.

Focus on feelings, not just numbers. Instead of fixating solely on weight loss or specific body measurements, consider how you want to feel:

• Confident
• Energetic
• Strong
• Healthy
• Comfortable in your own skin

2. Focus on sustainable habits, not fad diets or willpower

"Habit-building is the slow process of re-establishing what your norm is—or what "home" is to you."

Habits over willpower. Relying on discipline, motivation, and willpower alone is unsustainable for long-term health and fitness. Instead, focus on developing automatic habits that become part of your daily routine. This approach requires less mental energy and is more likely to stick.

Understand the habit loop. To create lasting change, familiarize yourself with the three components of habit formation:

1. Trigger: The cue that initiates the behavior
2. Behavior: The action itself
3. Reward: The positive reinforcement that follows the behavior

By identifying and manipulating these elements, you can create new, healthier habits that become second nature over time.

Avoid fad diets. Trendy, restrictive diets may produce short-term results but are often unsustainable and can lead to yo-yo dieting. Instead, focus on developing a balanced, healthy eating pattern that you can maintain for life. This approach is more effective for long-term weight management and overall health.

3. Fill half your plate with vegetables for optimal health

"Vegetables are little phytochemical bombs of awesomeness."

Prioritize plant-based nutrition. Aim to fill half of every plate with vegetables. This simple habit ensures you're getting a wide range of essential nutrients, fiber, and antioxidants while naturally reducing your calorie intake.

Benefits of vegetable consumption:

• Lower in calories, helping with weight management
• Rich in fiber, promoting fullness and digestive health
• Packed with vitamins, minerals, and phytochemicals
• Associated with reduced risk of chronic diseases
• Helps regulate blood sugar and cholesterol levels

Practical tips for increasing vegetable intake:

• Start meals by planning the vegetable component first
• Experiment with different cooking methods (roasting, grilling, sautéing)
• Add vegetables to smoothies, soups, and sauces
• Keep pre-cut vegetables on hand for easy snacking and meal prep
• Try new vegetables regularly to prevent boredom

4. Prioritize sleep for weight management and overall wellbeing

"If you are regularly getting less than seven hours of sleep a night, you are in that bleary-eyed club."

Sleep's impact on weight. Lack of sleep disrupts hormones that regulate hunger and fullness, leading to increased appetite and cravings. It also affects metabolism and energy levels, making it harder to maintain a healthy weight and exercise regularly.

Benefits of adequate sleep:

• Balanced hunger hormones (ghrelin and leptin)
• Improved insulin sensitivity
• Enhanced recovery from exercise
• Better stress management
• Increased willpower and decision-making abilities

Tips for improving sleep quality:

• Aim for 7-9 hours of sleep per night
• Maintain a consistent sleep schedule, even on weekends
• Create a relaxing bedtime routine
• Limit screen time before bed
• Keep your bedroom cool, dark, and quiet
• Avoid caffeine and alcohol close to bedtime

5. Moderate alcohol consumption for better health outcomes

"The best thing I can do for my kids is to be happy and energized with them today, and healthy so they don't have to take care of me in the future."

Understand alcohol's impact. Regular alcohol consumption can sabotage your health and fitness goals by adding empty calories, disrupting sleep, and impairing judgment around food choices. It can also lead to increased inflammation and reduced recovery from exercise.

Guidelines for moderation:

• Limit alcohol to no more than 1-2 drinks per day for women and men, respectively
• Consider designating alcohol-free days each week
• Choose lower-calorie options when drinking (e.g., wine spritzers, light beer)
• Hydrate with water between alcoholic beverages

Strategies for reducing intake:

• Find alternative ways to relax and socialize (e.g., tea, sparkling water, mocktails)
• Practice mindful drinking by savoring each sip and drinking slowly
• Set clear intentions and limits before social situations
• Develop new habits to replace after-work drinks (e.g., evening walks, meditation)

6. Practice mindfulness and stress reduction techniques

"Meditation is where you catch those unhelpful thoughts and blow them away like a fart in the breeze."

Mindfulness for health. Practicing mindfulness and stress reduction techniques can significantly impact your overall health and weight management efforts. These practices help you become more aware of your thoughts, emotions, and behaviors, allowing you to make better choices.

Benefits of mindfulness:

• Reduced stress and emotional eating
• Improved ability to recognize true hunger and fullness cues
• Enhanced self-awareness and self-compassion
• Better sleep quality
• Increased focus and productivity

Mindfulness techniques to try:

• Daily meditation (start with just 5-10 minutes)
• Deep breathing exercises
• Body scans
• Mindful eating practices
• Yoga or tai chi
• Journaling

7. Exercise consistently, but don't rely on it for weight loss

"Exercise is like a gym for your brain."

Exercise for overall health. While exercise is crucial for overall health, strength, and wellbeing, it's not the most effective tool for weight loss. Focus on consistent movement for its many benefits, rather than as a way to "burn off" calories.

Benefits of regular exercise:

• Improved cardiovascular health
• Increased muscle mass and bone density
• Enhanced mood and mental health
• Better sleep quality
• Increased energy and stamina
• Reduced risk of chronic diseases

Tips for consistent exercise:

• Find activities you enjoy
• Start small and gradually increase intensity and duration
• Schedule workouts like any other important appointment
• Mix up your routine to prevent boredom
• Exercise with a friend or join a class for accountability
• Focus on how you feel after exercising, not just on physical results

8. Prepare meals in advance to ensure healthy eating

"If you have good food in your fridge, you will eat good food."

Meal prep for success. Preparing meals and snacks in advance is one of the most effective strategies for maintaining a healthy diet. It removes the need for decision-making when you're tired or hungry, making it easier to stick to your nutritional goals.

Benefits of meal prepping:

• Saves time and money
• Reduces stress around meal decisions
• Ensures balanced, portion-controlled meals
• Minimizes reliance on processed or fast foods
• Allows for better nutrient variety throughout the week

Meal prep strategies:

• Designate a specific time each week for meal planning and prep
• Batch cook staples like grains, proteins, and roasted vegetables
• Prepare grab-and-go snacks and breakfasts
• Invest in quality food storage containers
• Use a slow cooker or Instant Pot for effortless meal preparation
• Keep a well-stocked pantry with healthy staples

9. Create a supportive environment for your healthy habits

"If you want different results, you are going to have to do something different."

Environment shapes behavior. Your surroundings significantly influence your habits and choices. By deliberately designing your environment to support your health goals, you make it easier to stick to your new habits and harder to fall back into old patterns.

Strategies for a supportive environment:

• Declutter your kitchen of unhealthy foods
• Keep healthy snacks visible and easily accessible
• Lay out workout clothes the night before
• Use smaller plates to naturally reduce portion sizes
• Keep a water bottle with you at all times
• Create a dedicated space for meditation or relaxation
• Limit screen time in the bedroom to improve sleep habits

Social environment matters too:

• Communicate your goals to friends and family
• Seek out like-minded individuals for support and accountability
• Join fitness classes or health-focused groups
• Consider working with a health coach or nutritionist
• Limit time spent with people who undermine your goals

10. Accept imperfection and celebrate small wins

"If you can't do something right, do it totally half-ass."

Embrace imperfection. Striving for perfection in your health journey often leads to frustration and giving up. Instead, focus on progress and consistency, accepting that there will be ups and downs along the way.

Benefits of celebrating small wins:

• Builds momentum and motivation
• Reinforces positive habits
• Increases self-confidence
• Helps maintain a positive mindset
• Makes the journey more enjoyable

Strategies for celebrating progress:

• Set small, achievable goals alongside larger ones
• Keep a journal of your successes, no matter how small
• Share your accomplishments with supportive friends or family
• Reward yourself in healthy ways for reaching milestones
• Practice self-compassion when you face setbacks
• Focus on non-scale victories (e.g., increased energy, better sleep)

11. Overcome setbacks by reframing them as learning experiences

"Even halfway through a binge, you always have the power to bring some awareness to the moment and make a new choice."

Setbacks are normal. Recognize that slip-ups and setbacks are a natural part of any behavior change process. Instead of viewing them as failures, reframe these experiences as opportunities for learning and growth.

Strategies for overcoming setbacks:

• Practice self-compassion instead of self-criticism
• Analyze what led to the setback and identify potential triggers
• Adjust your approach based on what you've learned
• Focus on getting back on track immediately, rather than waiting for a "perfect" time to restart
• Remember that consistency over time matters more than perfection

Learn from your experiences:

• Keep a journal to track patterns and triggers
• Reflect on what worked well and what didn't
• Celebrate the lessons learned from each setback
• Use setbacks as motivation to strengthen your commitment
• Share your experiences with others to gain support and perspective

Last updated: October 27, 2024