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Most people think that living a healthy lifestyle is a challenge.
When you look at the super fit and healthy people out there, it can seem almost impossible to get what they have. Six pack abs and a 100-year lifespan appear out of reach to “normal" individuals.
But achieving those levels of health and fitness is really just about engaging in healthy behaviors on a routine basis.
Each of the habits in this post may seem small by itself, but over time they can have a snowball effect on your health.
The trick is to focus on making the healthy choice in any given moment, rather than looking at all the things you must do in the long term.
With that in mind, here is a list of habits and behaviors you can adopt that will add up to a healthy lifestyle. Where applicable, I’ve linked to external tools and resources to help you get the most out of each entry. Oh, and this post is seriously long (over 16,000 words), so you’ll want to bookmark it for future reference. Perhaps on StumbleUpon, wink wink.
If you know of any resources that would make this guide more complete, shoot me an email.
Update: There are a ton of links on this post, and for one reason or another, many of them will become broken. Sometimes, they will become broken for a day or two and then the page will come back up again. Other times the site just goes away. Unfortunately, I don’t have enough time to make sure all the links are always working or to find more resources to replace old ones. I sincerely apologize. But again, if you know of other resources to include, let me know.
Dietary Habits And Behaviors
Diet is often the most hated part of being healthy. Most people look at a diet as a temporary thing. After three months on some “diet", you can return to the way you used to eat.
I challenge you to think of your diet as a lifestyle of healthy eating rather than a horrible ordeal you must go through for a period of time, only to return to fast food burgers and french fries. You will be far more successful that way.
1. Make dietary changes slowly.
If you try to change everything at once, you will have difficulty adjusting to the new lifestyle. When you eat new foods or in different proportions, it takes time for your digestive system to get used to it, if ya know what I mean.
A healthier diet starts even before any food enters your mouth. There are many new habits you can adopt that will make healthy eating easier…for example, heaving healthy food in your kitchen at home.
You need to buy your food before you eat it, right?
2. Plan healthy meals in advance.
Come up with a meal plan for your week, so you know exactly what to buy at the grocery store and you are more accountable to yourself (and less likely to eat out and unhealthy restaurants). Here is a template that you can use, but if you eat more than three meals a day you will need to adjust.
It’s a good idea to know how many calories you are supposed to be consuming per day based on your goals and your lifestyle. Use this calculator to get an idea of this number. Everyone has different caloric needs and the formula is not 100% accurate, so don’t be too concerned with matching this number exactly. It’s just a good approximation for planning purposes.
You can write a plan down and post it to your refrigerator, but there are also plenty of free or paid online tools that can help in the process. First, let’s look at the free ones:
- BigOven is a free (or pay for an upgrade) mobile app that works on most smart phones and tablets. You can use it to organize your recipes, find new ones, and then drag and drop them into a calendar so you know what you are cooking for that meal.
- Epicurious is a huge database of recipes from top chefs around the world. These recipes are easily searchable by many categories.
- Foodily is basically a social network for people who love food. You still use it to find recipes, but it is more based on your personal network and food interests. In other words, it’s more of a community around sharing recipes.
- DinnerSpinner is a free mobile app (with paid upgrade) that lets you search for recipes by ingredient. Very good for finding recipes, but not as good for planning a week of meals in advance. Womp womp.
If you want some added functionality, there are many paid services that are still quite affordable:
- Menu Planner ($2.99) for the iPhone and iPad and Food Planner (free) for Android are very similar apps that allow you to plan out your menu for the week. The main downside of them is that it can take time to initially get them set up by adding recipes to them. Lifehacker has a good article about using these programs to make a weekly meal plan.
- Once A Month Mom is a subscription service ($8/month for a monthly membership, $6/month for yearly) that walks you through planning, shopping, cooking, and storing a month’s worth of food in your freezer. You can choose from different types of menus (paleo, vegetarian, etc.), and if you can’t handle a full month of cooking at a time you can scale down to five or ten day meal plans.
- MealBoard ($2.99) is an iPhone and iPad app that can store recipes, create meal plans, and do a whole bunch of other stuff. Reviewers seem to think it has a steep learning curve.