G I R L S G U I D E

☼ Hacks to being healthier and fitter in 2018 ☼

This chapter will include 20 different hacks on how to be a healthier version of you in 2018.

    1.    Drink water - swap sodas and fruit juice for water and i promise you, you will lose weight quicker, the best part about water is it's 0 calories - no other drink is 0 calories ; also drinking 2 cups of water on an empty stomach can increase your metabolism by 30%.

    2.    Lists - this is not as OCD as it sounds i swear, i use the app reminders (comes only on apple devices) to write even the smallest things like 'take a shower', 'eat a healthy snack' it really helps to stat organised so some weight is off your shoulders to remember everything.

    3.    Learn discipline and consistency - you aren't always going to feel motivated to eat healthy or do a workout, but if you want to reach your goals or just become healthier then you need to stay consistent.

    4.    Wake up earlier - waking up earlier means you have more time to do things, i wake up earlier on school days so that i have enough time to make my breakfast, have a shower and get dressed and even do a small workout.

    5.    Fasted workouts - linked to the other point slightly, fasted workouts are workouts you do before eating, this means you lose weight/body fat quicker because you're burning fat thats already in your body rather than just burning off your breakfast.

    6.    Get more sleep - i know i said to wake up earlier and yes this will mean you have to go to bed earlier but as long as you get 7hrs of sleep a night.

    7.    Breakfast - breakfast is the most important meal of the day so do not skip it if you are in any way trying to be healthy, if you want to have a healthy breakfast make sure to add protein to give you energy and carbs to fill you up and also so you can burn them off during the day.

    8.    More protein - add more protein to your meals and snacks and even make yourself a protein shake every once in a while.

    9.    Have goals - make sure you have goals of where you want to reach whether its being stronger, more toned, slimmer, or even just healthier make sure you write them down and break them down into sections and say what you need to do to achieve these goals.

    10.    Eat your water - most fruits contain over 80% of water; strawberries are 90% water, apples are 84% water, iceberg lettuce is 96% water, watermelons are 92% water, spinach is 96% water, oranges are 87% water, celery is 95% water, grapefruit is 91% water, tomatoes are 93% water, cucumbers are 96% water.

    11.    Plan your meals in advance - by planning your meals you feel less stressed and can know what you can ear during the day to keep a healthy balanced diet.

    12.    Cut back more on sugar - some healthy foods contain natural sugars like grapes, apples but you need to try and eat less sugary foods like chocolate and bread.

    13.    Focus more on chewing and eat slower - this way you can easily tell when you are full up and you need to stop eating, otherwise you'll over eat which will not help your weight loss in any way.

    14.    Bringing healthy snacks and water bottles when you leave the house - i always make sure to pack some fruit and a full water bottle in my bag before i go anywhere, whether its out with your friends, to school, out to the shops, literally anywhere.

    15.    Positive thinking - think positive when you want to think negative, you don't always have to be positive it's okay to be negative sometimes, but try to be positive by giving yourself positive affirmations throughout the day.

    16.    Keep a food journal - keeping track of the food you eat will help you eat healthier because you won't want to write down all the bad things that you eat but you will feel so much prouder when you get to write down all the healthy things that you eat in a day.

    17.    Exercise during commercials - get moving during the adverts of the tv-shows you watch you'll burn extra calories, every little bit helps.

    18.    Use a smaller plate - not only is there less food on your plate but you'll feel fuller knowing you cleared your whole plate, chances are, once you finish eating from your salad plate (rather than dinner plate), you'll be full enough that you don't feel the need to get up from the table and serve yourself another plate.

    19.    Knowing when your hungry and thirsty - A hardcore workout or super long day at the office can leave you feeling famished — we've all been there. But in reality, you're probably not actually as hungry as you think you are. Try downing a glass of water before your meal to help satiate your hunger; oftentimes the body misinterprets thirst as hunger.

    20.    Don't go too long without eating - a little hunger can be good for you but starving yourself all day in order to 'splurge' on dessert at night is extremely unhealthy. Eat well-timed meals and snacks in order to avoid low blood sugar levels that cause you to crash

I hope you enjoyed this chapter! Remember to vote and comment if you have any questions or recommendations :)

Kaesha xoxo