Fitness

5 Things You Can Do To Start Seeing Results Now

Whether you’re getting started on your health and fitness journey or if you’ve reached a plateau, it can be frustrating when you aren’t seeing the results you want.

Before you dive into a new diet or fitness fad, take a moment to make sure you are doing these 5 things that will help you start seeing results and feeling better!

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1) Move Daily

Studies show that 30-45 minutes of moderate to high-intensity movement or 90 minutes of light to moderate-intensity movement a day will not only burn calories and eliminate fat but will also help increase muscle mass and improve energy, sleep, and more!


Even if you can’t get that much time in, do as much as you can! It can be as simple as a walk around the block, doing yard work, meeting your step goal, or doing some body-weight exercises in your room!


So long as you take time every day to move more than between your bed, office, table, and couch, then you’ll be moving in the right direction.


Remember, if you are doing this consistently and still not seeing results, you may be missing one of the next four tasks, or you may need extra help! A fitness coach will help you make a plan, stay on track, and troubleshoot when things aren’t moving in the right direction you’d like.

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2. Get Adequate Sleep

For some of us, sleep is a non-negotiable! New studies indicate that the optimal sleep for men remains around the 7-9 hours mark, but for women, 9-10 hours (and more when they’re menstruating) is the optimal number.
 
Sleep is not only important for feeling rested, but it is when our body recovers - not getting enough sleep robs our body of this vital time for it to digest food, regenerate cells and muscle mass, and fight inflammation, infection, illness, and more. 


Get 7-10 hours of sleep a night and ensure that it is as high-quality as possible. Try to finish eating at least 2 hours before you go to sleep, stay off technology 30 minutes before going to sleep, and keep your room as dark and cool as you can manage.

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3. Get Enough Protein

Getting enough protein is vital to giving your body what it needs to build muscle and reduce fat.

Whether you eat meat or are plant-based, it is a non-negotiable if you want to see progress toward your health and fitness goals. The simplest way to get enough protein in is to make sure you have protein at every meal.

To find out how much protein you need, check out our blog on how much protein you should be getting here.

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4. Get Enough Fiber

Fiber is often overlooked when it comes to changes in diet, but it is another vital component of weight loss and a healthy gut biome.


According to the National Library of Medicine, here’s how much fiber you should be getting each day:


Women aged 19 -50: 25 g
Women aged 51+: 21 g


Men aged 19-50: 38 g
Men aged 51+: 30 g

High fiber foods include:

  • Artichokes
  • Avocados
  • Asparagus
  • Peppers
  • Cauliflower
  • Brussels sprouts
  • Coconut
  • Mushrooms
  • Collard greens
  • Raspberries
  • Chia seeds
  • Flaxseed
  • Pecans
  • Macadamia nuts
  • Turnips
  • Cacao Nibs

Just like with protein, the best way to ensure you are getting enough fiber each day is to make sure every meal has a fiber-rich food item in it!

5. Drink Enough Water

Drinking enough water is just as important as these other four tasks. Our bodies are 60% water, and it is necessary for our body to be able to:

  • Maintain cognitive function
  • Regulate body temperature
  • Lubricate joints
  • Prevent infections
  • Deliver nutrients to cells
  • Keep organs functioning properly
  • Regulate mood and sleep


So, next time you think you are someone who ‘just doesn’t need water,’ think again! If you ignore signs that your body needs water it will eventually give up sending you the “thirsty” signal and will instead signal to your brain that you are hungry in an attempt to get water from the food that you eat.


By not drinking enough water you are not only preventing your body from performing its vitally important tasks, but you are also running the risk of overeating!

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Start Slow

5 things may not seem like a lot when you start out, but make sure you are easing into each task, especially if you aren’t used to them. Start slow, add more as your body gets used to it, and remember to listen to the signals your body sends as you progress.

Adding too much sleep is rarely bad, but too much fiber or protein too fast can make you feel sick.

And above all, be kind to yourself! Living a healthy life is a process that takes time to master and find the exact right fit for your individual needs. If you find yourself needing extra support, give us a call!

Let our certified fitness and nutrition experts guide you through a personalized program designed to help you take charge of your health.

Mint Condition Fitness empowers people to take control of their fitness and fully enjoy the life they have built.