How to Simplify Healthy Living: Step-By-Step Plan to Improve Your Life
Words like hard, time-consuming, or limiting probably cross your mind when you hear the word healthy.
You want to start eating healthier, move more, and do everything fitness influencers advise. However, you don't want to miss out on life.
You want to have that cocktail. You want to watch Netflix. You want to eat pizza. You want to meet with friends.
The good news is you can do everything above (and much more!) while prioritizing your health.
Being healthy doesn't have to be hard, overwhelming, or make you miss out on life.
Here's how to simplify healthy living and improve your life for good.
How to Simplify Healthy Living
#1 What does healthy mean for you?
To simplify healthy living, you should define what healthy means for you.
You may think that healthy is the same for everyone. However, that's not true.
For some people, healthy means having a six-pack. For others, it is to be able to play soccer with your grandkids.
For me, healthy means having high levels of energy, excellent ability to focus, feeling good in my skin, and being able to climb a mountain top.
Now, define what healthy means for you at this very moment. Be as specific and descriptive as possible.
This definition will probably change in a few years, months, or perhaps weeks. That's normal, so don't worry about it.
#2 What are the actions that will help you live a healthy life?
After defining what healthy means for you, it's time to research which actions will help you live a healthy life.
For example, if healthy looks like having a six-pack for you, go to the gym 5-6 days, do more core and compound exercises, focus on eating lean protein, etc.
Write a few actions that will take you closer to living a healthier life.
#3 Come up with an actionable plan.
You have your definition of healthy and a list of actions to take you there. Now, you need an actionable plan.
When you want to change your lifestyle, you should think of every action as a habit you're trying to build. It's not something that has an expiration date.
Start small if you're new to this (you don't do any of the actions on your list). Pick one thing and plan how you'll turn it into a habit.
For example, you think a healthy person goes four times per week to the gym. You currently don't go to the gym at all. Here's what your plan may look like:
Find a gym that's close to your work or home
Get a membership
Pick the days you'll be going to the gym
Choose what type of workouts you'll do - strength training, cardio, CrossFit, group classes, etc.
Watch some online workouts - make sure you know what exercises you'll do once you're at the gym and how to perform them
Define how much time you'll need to do a full workout
Block that time in your calendar
Prepare your gym clothes the night before
Go to the gym :)
Make a detailed plan including every step you need to take. Planning is the fastest shortcut to success.
There are many steps to a simple action (like going to the gym). That's why it's crucial to focus on one habit at a time.
Think of every detail when coming up with a plan. That's the fastest way to success.
#4 Execute, evaluate, fix, repeat.
Once you have your plan, it's time for action. Execute the steps.
After a week or two, it's time to evaluate.
Remember: Don't judge yourself. You're a beginner - it's okay to not be perfect, to not do it all the time, or to lack motivation.
Analyze what went well and what didn't. For better evaluation, keep track of your habits or journal.
It's time to fix what didn't go well, see how you can recreate the good days, and edit the actionable plan.
After a few weeks, repeat the process.
Once you're happy and confident with the plan execution (aka you turned it into a habit), you can proceed to a new practice that will bring you closer to the healthier you.
The Basics of Healthy Living
Healthy living has four fundamental elements - nutrition, movement, stress management, and sleep. To live a healthy life, you should find a balance between them.
As long as you follow the actionable plan from above and take it one step at a time, you have nothing to worry about.
#1 Nutrition + Hydration
Nutrition is the foundation of healthy living. It affects every other aspect of your well-being. Good nutrition has the power to change your life completely.
Nutrition is the part of the equation many people find way too hard. However, it all comes down to following the basics consistently.
How to Improve Nutrition
To improve your nutrition, once again, focus on the basics. Start by adding foods to your diet rather than removing them.
Eat more whole foods
Eat protein at every meal, including snacks
Eat more high-fiber carbs
Eat more healthy fats (omega 3 and 6)
Eat 3-5 servings of colorful fruits and veggies per day
Eat slowly
Eat without distractions
How to Improve Hydration
Water makes up over 50% of your body. It improves your skin, hair, nutrition, sleep, energy, and almost everything that's within your body.
Except for drinking more water (which is obvious), focus on:
Eating fruits and vegetables
Eating soups
Drinking herbal and fruit teas
Put a bottle of water on your desk and at home where you can always see it. It will remind you to drink more water and stay hydrated throughout the day.
#2 Movement
Movement is the second element of healthy life. Like nutrition, it can impact all aspects of your life. It's in your power to decide how positive the impact will be.
Start accepting movement as a privilege. You won't be able to move your body the way you did when you were 20, 30, 40, or even 50.
Don't make your future self regret you didn't incorporate more movement in your life when you could have.
How to Incorporate More Movement
Movement is much more than going to the gym five times a week. It's about incorporating it daily in your life in ways you enjoy.
Find an activity you like that you can easily incorporate into your lifestyle.
If you think you're not a sports person, don't let this thought stop you.
All my life I've thought of myself as non-athletic and a person who is not good or interested in sports. I am proud to say I work out an average of 4 times a week for the past three years.
Don't let your thoughts and beliefs stop you from living a better life.
After finding what you like or might be interested in, practice it at least 2-3 times weekly. Start small and be realistic.
Besides finding a workout or sport you love, try to move your body more in your day-to-day life. It may include:
Walking to work (whenever possible)
Going out for your lunch break
Taking an extra walk after work
Taking the stairs
Parking away from an entrance
Engaging in chores at home (like cleaning, cooking, decluttering, etc.)
Playing more with your kids
Playing more with your pet
If you want to make movement a permanent part of your life, look for activities you genuinely enjoy. Also, try to move your body more in your daily life.
The possibilities of moving your body are endless.
All you need to do is start, and don't be afraid to experiment. You'll find what works best for you.
#3 Stress Management
Stress is decease in the 21st century. It starts with the Information Era.
While in the Industrialized Era, people had one type of job doing the same thing every day, the outcome of which is no surprise, the reality in today's world is pretty different.
No matter the job you have, stress is probably present in your life. It's crucial to reduce your stress levels to live a healthier life.
It doesn't mean you should change your job if you love it.
You can reduce stress by simply adding stress management practices to your life.
Stress Managing Practices
Like workouts (or any other part of healthy life), there's no one-size-fits-all approach. Experiment and see what you like, what works for you, and what you can do regularly.
Some popular stress-managing practices are:
Doing a meditation
Being in nature
Spending time with your loved ones
Painting
Practicing a hobby
Expressing gratitude
Reading
Listening to a podcast or a book
Listening to music
Dancing
Exercising (see how the different elements are connected :)
Cooking
Decluttering your space
Trying out breathing techniques
Don't pick something because you've seen everyone on socials doing it.
Choose an activity you're genuinely interested in trying. And if it's not your thing, pick another one. Most of the big things in life need adjustments until you make them work the right way.
#4 Sleep
The last element of healthy life is good sleep. This is the element that most people (probably you, too) underestimate and think it's not that important.
As Matt Walker said in his famous TED talk about sleep:
“There’s no aspect of wellness that can retreat from sleep deprivation and get away unscathed.”
Sleep (like the other three elements) can improve your memory, immunity, and learning speed. It also protects you from deceases and decreases depression.
How to Prioritize Good Sleep
I have an article on natural ways to improve your sleep. If you're looking for concrete and in-depth explained ways to get better sleep, give it a look.
Here are my top 6 tips for prioritizing good sleep:
Make an evening routine
Reduce technology usage 1 hour before bed
Go on a walk throughout the day
Listen to a meditation
Read fiction before going to bed
Sleep in a cooler temperature
The Benefits of Healthy Life
Here starts a long list of benefits when living a healthy life:
Better ability to focus and learn
Better memory
Better immunity
Better mood
Better body composition
Improved mental health
Higher energy levels
Higher confidence
Reduce the chance of deceases
Reduce depression
Why Do People Think Healthy is Hard, Overwhelming, and Time-Consuming?
After going through the fundamentals and the step-by-step plan to simplify healthy living, I hope you're not seeing healthy as hard, overwhelming, and time-consuming.
But why did you think of it like this in the first place?
I am guilty of that too.
I used to think that moving my body meant running on the treadmill for 40+ minutes daily.
I used to perceive good nutrition as eating salads at every meal and forgetting about all my favorite foods.
I used to think that reducing stress meant I should live like a Tibetan monk.
I used to believe 4-5 hours of sleep per night won't affect my quality of life.
Those thoughts and beliefs come from our childhood and environment.
It's what you've seen and heard multiple times throughout the years.
You probably haven't asked whether it's right or wrong. If everyone is saying it, it probably is the truth.
However, once you start asking questions, researching, and looking for evidence, you realize those beliefs are wrong.
Your healthy life awaits you. It’s much more simpler than you have thought.
Shift your mindset and start your health transition. It's not hard, overwhelming, or time-consuming. Being healthy is a simple way to enrich your life in ways you haven't imagined possible.
Final Thoughts
The only thing I want you to take away from this article is this: Healthy life is not hard, overwhelming, or time-consuming. Healthy living is simple.
Healthy living is not about removing from your life. It's all about exploring and adding new things to help you live your best life.
You have the exact step-by-step actionable plan on how to simplify healthy living. All you need to do is to take action today.
If you feel lost in the nutrition world and need guidance to live your healthiest and happiest life, check out my 1:1 coaching. I can’t wait to help you build a healthy lifestyle you can stick to daily.
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Comment below: what other guide do you need to feel more confident in your health journey and accomplish your goals?
If you enjoy short and handy nutrition and wellness tips, follow me on Instagram. I share my perspective on how to ditch the diet culture, make healthy eating easy, and build wellness habits.
I hope this article motivated you to keep on going with your wellness journey with more confidence.
Until next time.
- Mariya
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