6 Easy Habits Every Beginner Can Start Today to Get in Their Best Shape This Year
Suman Chanda
I talk about Habits that leads to Sustainable Fat-Loss. | Fitness Coach. | Digital writer on Substack.
Habits are something that is done daily without even thinking about it.
Most of what you achieve and how you think is a product of your habits that you have only done for years. Someone in great shape might have been working out for 10 years, Someone with a fast typing speed is a typewriter for 20 years, and Someone who cooks very well (Mother) might have been cooking for 30+ years. and so on.
It’s a very subconscious process that occurs one after another. When we do it, we don’t even realize it.
However, the biggest problem arises when you decide to achieve something new and give up something old. Believe it or not, good habits are very tough to create, and bad habits are very hard to quit.
Having a good, lean, and aesthetic physique needs a shit ton of effort, dedication, and consistency over the years. This can only be achieved if you dedicate yourself to some of the most basic and simple habits listed below.
1. Weigh Inn
It is the most basic yet powerful habit that keeps you on track.
Every time you stand on the weighing scale it gives you how much weight you have gained or lost in the last 24 hours. It will give you the instant realization that one extra bite from that pastry might be the reason to be heavier today.
In simple words, it gets you on track with sudden realizations every morning to eat well for the remaining whole day.
2. Use Smaller Plates
You must have heard this quote, Comparison is the thief of joy.
But in this case, it’s the cause of the joy. let me explain this in more detail. As you are getting a specific amount of food on a small plate. It creates an illusion that whatever you are eating is more because compared to the surrounding that is less.
It creates the illusion that you are having a full meal that is satisfying and satiated for you.
3. Low Calorie Snaking Options
Good food is the foundation of genuine happiness.
But this happiness doesn’t remain genuine when you have nothing to eat in your snacking time when the cravings hit you hard. If you eat something tasty your calories will be high. you won’t achieve your best shape. Your desire remains a desire. you became sad again.
The solution is to consider hunger and rely on foods that are very low in calories and have a high volume to make you more satiated. So You won’t be hungry again and again.
4. Caffeine, Blue light and Sleep
SLEEP is The single drug that requires no effort, free of cost, and plays a major role in fat loss and muscle building.
Studies have consistently shown the positive effects of sleep on fat loss, recovery, and cognitive functions.
Caffeine and Blue light exposure from phones and laptops cause sleep disturbance. They reduce sleep quality and recovery. Caffeine past 5 p.m. decreases the ability to go into deep sleep (where most of the recovery happens).
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Blue light exposure before bedtime makes it harder for people to fall asleep.
Avoid caffeine past 3pm and Blue Light 30 minutes before bed.
5. Protein is Primary
Life Mein Protein is primary baki sab hai secondary
The best thing you can do as a beginner is to increase your protein Intake.
Spread the protein sources across your all meals throughout the day. Add one major source of protein to each meal. Supplement whey protein.
Stick to these at least for 3 months you can feel the difference. As it will enhance the recovery process and help improve the body composition.
Some protein sources are:
These are some of the high protein source given here. Add one source in each meal accordingly. observe the benefits.
6. Walk During Call
Walking is the most ancient exercise and still the best modern exercise.
The body is made to move. To go from one place to another. To grasp, lift, and throw things here and there.
Hunters used to walk for hours in search of food, water, and shelter. Our body is just made that way. not the way we use it today. For sitting chilling and relaxing.
If you have a walking routine daily in the morning or evening. It’s Great. Get your 10k steps completed.
But if you don’t,
CONCLUSION
Weighing yourself daily is a simple but powerful habit that keeps you on track. Each morning, it provides immediate feedback, helping you stay mindful of your choices for the rest of the day.
While comparison is often seen as a "thief of joy," it can actually boost satisfaction in this case. Using a smaller plate makes your meal appear fuller, creating an illusion of abundance. This visual trick helps you feel more satisfied with your portion size.
Good food is essential for true happiness, but cravings can disrupt this when there are no healthy snacks available. Choosing low-calorie, high-volume foods like puffed rice, popcorn, makhana, watermelon, or boiled eggs can satisfy cravings without adding excess calories, helping you stay full and on track.
Protein is essential, especially for beginners looking to improve body composition and recovery. Aim to increase protein intake by adding a major protein source to each meal throughout the day and consider supplementing with whey protein. Stick to this for at least three months to feel the benefits.
Walking is one of the best exercises and is what our bodies are designed for. Aim to walk daily, even during phone calls, and try for 10,000 steps. Soon, it’ll feel natural and effortless.