4 Healthy Habits That Won't Take Any Time Out Of Your Day

person lifting a barbell with text overlay of 4 healthy habits

Improve your health and make some progress on your weight loss goals with these 4 habits! None of these will take any extra time out of your day so you can easily add them into your busy schedule.

     Working on your health & fitness when you're running a business or have a really busy work schedule can seem like an impossible task. Being more fit and feeling healthier will only improve your quality of work! Below are 4 habits you can work on that won't take any time out of your day. Doing all 4 will get you one step closer to living a healthier lifestyle!

1) Eat until 80% full when eating a meal

      This may sound like a weird one at first, but this will help prevent you from overeating, without having to track your food intake! When sitting down for a meal, try to eat until you're in a state of feeling "comfortably full". You're not stuffed and you're not hungry. You should feel full but may be hungry in the next 3-4 hours. 

Here's an infographic that may help you figure out this rating and read your hunger cues:

hunger scale infographic

2) Add a veggie serving to your meals

Really Aaron, you're telling me to eat my vegetables?

I am, but for another reason than you might think!

The great thing with vegetables is that they have almost 0 calories. Adding more onto your plate won't contribute to any weight gain. An extra veggie serving will help take up more volume in your stomach so you will feel more full after a meal. This means you will be less likely to get bored and snack or overeat for that meal. The next time you're putting together a meal, try to add an extra veggie serving to it! In step #3 you will learn how to portion out a veggie serving.

3) Portion your meals with hand portions. Aim for 1 serving of: protein, fats, carbs, and veggies

hand portion sizes by amfit

The great thing with using hand portions is that you will never lose your measuring tool! It also takes significantly less time than weighing out all your food and tracking the items in an app. Below is how you will put together a meal.

Aim for at least 1 serving of each:

Protein - 1 palm of hand

Fats - 1 thumb

Carbs - 1 cupped hand

Veggies -  1 fist

This is how it will look when putting a plate together:

putting a meal together using hand portion sizes

 It's not always possible to measure some foods with your hands! Here are the measurement equivalents for a serving of protein, fat, and carbs:

measurement alternatives for hand portion sizes

4) Get some movement in every hour. Walk around or stand up while you work

 Working a sedentary office job can make getting more movement in a little more difficult. Fidgeting, walking around, and doing random tasks can account for up to 15% of your energy expenditure. Let's try to maximize this by moving around more when you work! Here are a few things you can do to burn more calories while you work:

  • Try to do a portion of your work at a standing desk
  • Set an alarm and do a 3-5 minute walk around the office every hour. This can easily be over 20 minutes of extra daily walking. That adds up over the weeks!
  • Hoping on a sales call? Walk around while you're talking or take these calls at desk/table top you can stand at.
  • If you work in an office building, try to park further away in the parking lot or take the stairs as often as you can.

Want more tips like these, all in one place? Grab a copy of my Fat Loss for Beginners eBook! https://www.amfitcoaching.com/products/ebook

 If you need more help putting a plan together so you can hit your health & fitness goals, schedule a time for a free strategy call!


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