How to Be Healthy: 7 Easy Tips for a Healthier Lifestyle

 

1. Eat Veg at (Almost) Every Meal

Non-negotiable – but the good news is, it doesn’t have to be painful. Steaming veg retains the most nutrients, but it’s tedious and complicated. Instead try “micro-steaming” – using your microwave to cook it very lightly – which takes mere minutes.

“Just lay your vegetables in a single layer on a microwave-safe plate, then cover them with a couple of damp paper towels,” explains food scientist J Kenji López-Alt. “Microwave them on full power until the vegetables are tender enough to pierce with a fork. It’ll take anywhere between two and five minutes, depending on the veg you’re using and the power of your microwave.”

2. Have a Mini-Mobility Routine

It doesn’t have to take long, but this is what’ll see you spring (rather than lurch) out of bed every day. Here’s your minimum-effect dose – add to it as necessary.

• Couch stretch Easy enough to do while watching TV. Plant one knee on the sofa, shin against the back, and put your weight on your other leg. Hold for 30 seconds, then repeat on the other side.
• Cossack squat Sit on one heel with your other leg outstretched, then switch your weight to the other side. Repeat 20 times. Feels tough? Don’t worry, you’ll get lower over time.
• Mountain climber Start in a press-up position. Bring one foot up until it’s next to your hand, then lean forward to feel the stretch in your groin and hips. Switch sides and repeat ten times.

3. Pull-Ups

They’re the back-builder that keeps you honest: if your weight’s going up alongside your strength, your numbers will stay still. “If you want a bigger back, volume is key, so do 50 to 100 reps every session,” says trainer Chad Waterbury. “If you just want higher numbers, do one or two sets to failure whenever you train.” And invest in a nice set of rings (bulldoggear.eu, £64.99) – they’re easier on the elbows than endless straight-bar reps.

4. Build Habits, Not Willpower

All the research points to one fact: willpower is a briefly-burning candle, but habits are automatic and easily followed. Break bad ones and create good ones – start simple, by just putting your running shoes out every day or drinking one sip of water with breakfast. Then build up.

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5. Find a Petrol Station Back-Up

…or to put it another way, a blood-sugar-bolstering snack option that you can source at any basic cornershop or 24-hour garage. Your best bet: beef jerky or biltong, both of which typically pack 36g of protein per 100g pack. Add in a handful of (unsalted) nuts and – we’re being optimistic here – a piece of fruit, and you’re set.

6. Use Portion Control

Yes, you could weigh and measure every macronutrient, but it’s not really necessary. All you need is a safe pair of hands.

• Palms for protein For protein-rich foods like meat, eggs, fish and beans, aim for two palm-sized portions with each meal.
• Fists for vegetables Colourful veg like broccoli, carrots, spinach and salad should take up most of your plate. Two fists per meal is your minimum.
• Cupped hands for carbs For carb-dense foods you should keep your intake lower. When you’re eating grains, fruit or starchy carbs, keep it down to a pair of cupped hands.
• Thumbs for fats Your fat intake should come from healthy sources like almonds, avocado and butter – and you should eat just less than two thumb-sized servings per meal.

7. Put a Menu Strategy in Place

You can’t always prepare vacuum-sealed chicken and veg. Navigate eating out without stumbling into sauce-and-sugar traps with advice from Brian St Pierre of Precision Nutrition.

• Look for protein “Is there grilled chicken breast, lean beef, tuna or something similar?” says St Pierre. “Start with that.”
• Add vegetables “If you can’t substitute salad or greens for your fries, look at the sides. You may be able to assemble a decent meal from a side of, say, eggs and another one of greens.”
• Don’t rule out the starters “You don’t have to go entrée. If your best option’s in the appetisers, go for that – and add sides if necessary.”
• Remember your go-tos “Build a list of restaurants that you know have healthy options. Then you have a ready response when someone asks where you’d like to go.”