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5-Step Plan for Making Exercise a Habit

5-Step Plan for Making Exercise a Habit

Exercise has immense benefits, from cardiovascular fitness to lowering stress, but how do you to find the time, motivation, and consistency to get these benefits? If you’re just starting out, ditch the gym, fancy yoga classes, and scheduled group runs. Instead, focus on making exercise a habit first, and once you lock down a consistent exercise habit, consider adding them into your routine. The best part is that creating this habit is much easier than it seems.

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    5 Steps for Making Exercise a Habit

    1. Plan for Success

    In order to really commit to a new exercise plan, make a long term goal and set a date for achievement. Your goal could be related to time, distance, or new skill. Examples include holding a one minute plank, running a 5k, or a yoga headstand. Next, break down that big goal into weekly goals. Now, break the weekly goals into daily micro goals. Which brings us to the next step.

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      2. Make it daily

      Yes, even on the weekends – and here’s why: I know I’m not alone in making three-days per week running plans, while only running once or twice. Working late unexpectedly, rainy weather, or hanging out with friends easily derails these three day plans, especially as a beginner. Alternatively, commit to 10 minutes of exercise every. single. day. You can always find ten minutes in a day, and anyone who has done 1 minute of burpees can attest that it doesn’t take much time to spike your heart rate. If you go two weeks with no zero days, consider upping your duration by five minutes every week you hit all seven days, until you hit your desired length.

      3. Timing is Everything

      You have tons of habits and routines throughout your day. How you get ready for work, how you prepare to go out, what you do on Saturday mornings. The best way to ensure your new exercise habit sticks is by incorporating it into your existing routine. Decide on what activity will immediately precede your chosen exercise. For me, it is boiling the water for tea each morning. After I start the water, I do my ten minutes of yoga and stretching, I don’t even think about when to fit it in anymore.

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        4. Create a cue

        A cue will help push you over the edge when faced with the decision to exercise. It is often related to the timing, discussed above. When I first started doing yoga each morning, I unrolled my yoga mat in the kitchen (the only place I have room to practice) every night so that I could not forget about my goal in the morning. Other people find laying out their exercise clothes by the bed helps them roll out of bed and into workout clothes without thinking each morning. Find a good cue that works for you.

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          5. Celebrate

          Celebrating your successes when reaching milestones is key to forming a habit. A simple, non-food reward is printing out a blank calendar and marking an X each day you when you finish your exercise. After a few days, you get the added incentive to keep the streak going!

          Now that you have a good strategy for making exercise a habit, it’s time to get moving!

          Featured photo credit: Positive Mornings via positivemornings.com

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          Last Updated on September 29, 2020

          Does Keto Weight Loss Diet Plan Actually Work?

          Does Keto Weight Loss Diet Plan Actually Work?

          In the past few years, more and more people have started to suffer from obesity, with associated heart and metabolic problems. If you are struggling to keep your weight under control, you are also probably worrying about additional problems such as hypertension and diabetes.

          People who fight weight gain have indeed a genetic predisposition, but they also need to make a few lifestyle changes, especially with regard to their lifestyle and caloric intake. It has been demonstrated that regular physical activity, as well as dietary habits can promote weight loss and allow one to maintain the same weight on a regular basis.

          In this article, we will look into the commonly known keto weight loss diet and explain to you whether it works or not.

          What Is the Ketogenic Diet?

          The ketogenic diet has been presented as one of the most effective approaches for quick weight loss.[1] Indeed, this nutritional approach has a solid basis, allowing one to lose excess pounds and return to a healthy figure. And as you will see for yourself, it can even improve cardiovascular health.

          The main idea behind this diet is to drastically reduce the carb intake, so the body begins to use the ketone bodies produced by the liver as energy. As the glucose levels decrease and the fuel for the body changes, significant weight loss will occur.

          This condition was first noticed in individuals who were fasting; at the beginning, the ketogenic diet was used for those who suffered from epilepsy. It was only recently that researchers began to recommend it for weight loss purposes.

          Benefits of the Ketogenic Diet

          It has been confirmed that this dietary approach can help one fight obesity, as well as high cholesterol levels. It can improve cardiovascular risk factors, protecting one against stroke and atherosclerosis.

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          You might not be aware of this for a fact but the ketogenic diet can suppress the appetite. This is related to the fact that one consumes more proteins, which have a higher satiety effect.

          It is also worth mentioning that such changes can keep the appetite control hormones in check. Proteins have a thermal effect, contributing to the activation of the metabolism.

          Ketone bodies cause a number of changes within the body, contributing to the suppression of the appetite in a direct manner. They prevent the body from storing fat, while activating the metabolism and promoting the fat-burning process. Thus, one experiences a higher metabolic efficiency, consuming more calories in the process.

          When formulating the best diet plan, you have to consider the ketogenic diet among your first options.[2] Keep in mind that this diet can help you lose excess weight and offer a wide range of other benefits.

          For example, the ketone bodies produced in the liver can provide protection against cognitive impairment (associated with weight gain and obesity in general). The dietary approach can reduce the risk of cancer, Alzheimer’s disease and epilepsy.

          It can even be of use to those who suffer from Parkinson’s disease and it facilitates recovery in patients diagnosed with brain injuries. The ketogenic diet does wonders for those with polycystic ovary syndrome and acne; this is related to the reduction in insulin levels.

          The Physiological Changes Associated with This Diet

          What happens is that, upon reducing the carb intake, a metabolic condition known as physiological ketosis occurs.[3] This is when the body runs out of glucose, using ketone bodies (resulted through ketogenesis). When these began to be used as energy, weight loss occurs as a natural consequence.

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          As the glycemic level begins to stabilize, the weight loss process occurs. The risk of metabolic syndrome is reduced, which increases the life expectancy for the person in question. The bad cholesterol level is reduced and so is the one of triglycerides (associated risk of cardiovascular disease).

          The metabolic rate is altered and physiological changes occur. While the lean body mass is preserved, the fat mass begins to be consumed and weight loss is no longer difficult. Interestingly, all of these changes do not have a negative effect on the metabolism of glucose (eliminating of insulin resistance).

          What Happens When You Consume Carbs in High Quantities

          Unfortunately, the modern diet is associated with a high consumption of carbs. The rates of obesity have increased only in the past few years, when more and more people have fallen prey into the trap of carbs.

          The excessive intake of carbohydrates can lead to weight gain and obesity in most cases. A diet rich in carbs has a negative influence on the insulin resistance. Moreover, it increases glucose levels and reduces the level of good cholesterol.

          All of these changes translate into a higher risk of diabetes and heart problems, as the metabolism is disturbed.

          How It Feels to Follow the Keto Approach

          The reduction of carb intake, associated with a higher consumption of proteins, has proven to be quite beneficial (both physically and mentally). The sensation of lethargy, normally caused by the increased carb intake, disappears and the mood improves.

          At the beginning, one might have difficulties reducing the carb intake. However, as the body accustoms to these dietary changes, the sensation of hunger disappears and one is less tempted to give into cravings. As the fat metabolism is improved, one begins to notice the weight difference and feel better overall.

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          Tips for Successful Weight Loss

          When it comes to weight loss tips to remember, this is the most important one:[4]

          You need to make sure that your daily carb intake does not exceed 20 grams, regardless of how much fat or proteins you plan on consuming that day. The intake of carbs should not be influenced by the total caloric intake.

          The transition from your regular diet to the ketogenic approach should not take place all of a sudden. You need to take a gradual approach, so that your body has the necessary amount of time to adapt to the new diet.

          In order to facilitate this transition, you can opt for meals that mimic regular, carb-rich foods. These will help you stay on the diet and achieve your weight loss goals, without too much effort.

          What Foods Are Allowed to Eat?

          If you have decided to go on the ketogenic diet, you need to up your protein intake. You are allowed to consume lean meat, such chicken, eggs and dairy products, such as full-fat cheese. Fatty fish, such as tuna and sardines, as well as seafood is allowed.

          You can also consume olive oil and flax seed oil as these deliver beneficial fats to the body. Vegetables such as spinach, cucumber, lettuce, celery, cauliflower, eggplants and carrots are allowed. As for fruits, you can consume berries of various kinds, citrus fruits, tomatoes and avocados.

          Do not be afraid to consume olive oil of good quality as this is one of the best food products for someone who is on a weight loss diet. In the Mediterranean area, olive oil is eaten in generous quantities and the people here do not suffer from obesity (also have a reduced risk of heart problems).

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          What Foods Are Restricted?

          Simply put, you need to drastically reduce the carb intake. This means that you should eat white flour products, potatoes and pasta as little as possible. The same goes for bread and rice.

          It is important to be aware of the fact that carbs are found in other food products, especially in sweets. Stay away from sweets, cakes and other similar items that are rich in sugar. Of course, fruit juices and soft drinks are on the no list.

          The Truth: Does the Ketogenic Diet Actually Promote Weight Loss?

          In the introduction, we have talked about obesity and the risks associated with weight gain. The ketogenic diet can reverse such changes, allowing one to keep the hunger sensation under control and reduce the intake of food.

          Proteins are a big part of this dietary approach, offering a prolonged satiety sensation. On the other hand, both carbs and fat are less filling, causing one to feel hungry quicker.

          As one begins to consume more proteins, the sensation of hunger appears at longer intervals. The ketogenic diet will not cause one to feel hungry all the time, presented a higher success rate than other dietary approaches.

          As the carb intake is reduced to the lowest possible level, the ketogenic state will occur and the body will no longer rely on glucose for fuel. The ketone bodies produced in the liver, from the fat reserves, will act as fuel.

          It is important to understand that the body needs time to adapt to the state of ketosis. You need to pursue the dietary approach and not be satisfied with the initial weight loss, which is due to the diuresis process. Soon, you will see that your body has begun to burn fat efficiently, allowing you to return to a healthy figure.

          The ketogenic diet presents a number of advantages, starting with the fact that you have plenty of allowed foods to organize your daily meals. Moreover, you can follow this diet, without having to count calories or keep track of how much food you have eaten.

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          Featured photo credit: Khamkhor via unsplash.com

          Reference

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