Here is a famous proverb "A healthy body has a healthy mind." Now the question is whether a lean body comes in the definition of a healthy body. Let me enlighten you, low body fat percentage, defined muscles, and general fitness are the hallmarks of a lean body. Getting a healthier and leaner body is on everyone’s resolution list these days.
Since we are at the first chapter of our new year's resolution, let's get it done. But before we give it a formal start, let us familiarize ourselves with the hindrances responsible for failing to achieve lean body mass.
Many people fail to achieve a lean body despite working hard because they fail to focus on the right things. Instead of restricting diets and excessive exercise, you can focus on developing healthy habits that support your body and lifestyle.
As we move ahead, we will reveal the 10 simple yet best habits that will help you get leaner this year. All these 10 habits are effortless and attainable. Another exciting thing is you don't have to starve yourself to get leaner; at the same time, anyone from any age group can adopt these habits.
Wait, if anyone is specifically thinking about how to get a lean body, below mentioned habits are some of the gems of habits that answer all your questions once you adopt them. At the same time, don’t forget that changing your habits will only work once you show dedication and commitment toward attaining a lean body.
Time to share the 10 secret habits that can help you get leaner.
Related Article: Effective Ways to Lose Fat
Quick Fix to Get Lean With 10 Simple Yet Best Habits!
The path may seem long and winding if you're looking to get lean and look and feel your best. Thankfully, a few simple but effective habits can help you on your way.
1. Increasing Your Protein Intake By Consuming Whole Foods
As we talk about protein, the first thing that comes to mind is eating whole, unprocessed foods, which can help you stay lean and healthy. You may focus on eating lean proteins, whole grains, fruits, vegetables, and healthy fats.
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Do you know that eating plenty of proteins can help you go a long way by keeping you both lean and healthy? You can also overcome your untimely cravings and overeating by consuming whole foods. So there is a big Yes for you on eating fish, chicken, turkey, eggs, and beans.
Moreover, you may also incorporate whey protein powder into your regular diet to boost your protein intake.
2. Stay Hydrated
You must be thinking about how drinking water is relatable to a lean body. The answer is simple. Your body requires water to function correctly, and you can perform better by staying hydrated. You see, it is more difficult to move and perform physical activities when your body is dehydrated.
So if you keep yourself hydrated, you will also be able to participate in all activities because hydration is essential for weight loss and overall health. A study suggests that staying hydrated helps reduce cravings, boost metabolism, and improve digestion. So you can keep yourself hydrated to get along in the journey of a lean body by consuming at least 8-10 glasses of water daily.
3. Sleep Well
There is a lot of research on sleep and sleep-related changes in the body. You would be astonished to know that a study claims that people who sleep fewer than five hours per night are more likely to gain weight than those who sleep seven to nine hours a night.
The primary reason behind this could be that inadequate sleep can increase appetite, resulting in weight gain. Hence getting enough sleep is essential for weight loss and overall health. So the one-liner about sleep is that an average of 7-9 hours of sleep per night can impact you in getting a leaner body.
4. Start With Walking & Head Towards Exercise
Walking is known as one of the most primitive exercises of all time. Now, in the era of research, several studies show that walking can help reduce body fat and improve cardiovascular health. So you can proceed walking for at least 30 minutes a day and for three to five times a week.
Once your pace is developed, you can proceed toward the regular exercise of 30 minutes a day, three to five times a week. Once you adopt this, you will realize how fast you progress towards a leaner body.
5. Limit Sugar & Refined Carbs Intake
You must have heard that holding yourself accountable for your diet and lifestyle can help you stay on track and reach your goals. In the journey of a leaner body, the easiest hack is to limit large amounts of sugar and refined carbs, as refined carbohydrates, such as white bread, cakes, and cookies, are frequently high in sugar and low in fiber and other essential nutrients. That is why they can lead to weight gain.
Let me tell you the easiest way to limit sugar and refined carbs. You can eat whole grains like oats, quinoa, barley, and brown rice and healthy carbs like sweet potatoes and legumes. The hack is that these are high in fiber, vitamins, and minerals and can help you feel fuller for longer. See, this is how you can get a leaner body.
You may also add a multivitamin supplement to your diet to ensure your body gets all the required nutrients.
6. Practice Self-Monitoring to Reduce Stress
Being more blessed and less stressed is challenging yet attainable. Science says that stress is another hindrance to getting a leaner body. A study states various outcomes of stress and claims that stress can lead to unhealthy eating habits and weight gain. But nothing to worry about as you can easily overcome it by taking time and practicing relaxation techniques like yoga or meditation.
Besides, self-monitoring is another hack that can help you stay on track and motivated. Because once you are in harmony with yourself and your surroundings, you will not find an escape from unhealthy or overeating.
7. Eat Mindfully
Another exciting habit that is very easy to practice is eating mindfully. All you have to do is to pay attention to your food and how it makes you feel. Experts say that paying attention to what and how you eat can help you stay on track and reach your goals. So eating mindfully is one of the essential habits to adopt. It will not only help you to get a leaner body fastly, but It will also improve your overall health.
According to a study, mindful eating can help reduce cravings, improve digestion, and increase meal satisfaction. These all are key to getting leaner. Let me tell you a secret; I believe this is one of the easiest and best habits that helped me get a leaner body.
8. More Fruits & Vegetables Means More Fiber
Who does not like to eat fruits or vegetables? Eating fruits and vegetables is another good habit that almost every other house follows. Today I will reveal one of the significant benefits of this habit, which some people take casually.
Research suggests that people who consume more fiber than usual tend to have lower body weight than those who consume less. This is because more fruits and vegetables mean more fiber, and more fiber in the diet means an improved metabolism and overall health.
So a good metabolism means you can digest your food time and if you add some walking or exercise, you can achieve a leaner body quickly.
9. Find Your Support System
We all have been making friends and families all our life. You must not be surprised that everyone, whether family, friends, coworkers, therapists, or religious leaders, requires a support system. We all know that we cannot expect to be mentally, emotionally, and spiritually healthy if we go through life alone.
Likewise is the case with the journey of getting a leaner body. If you surround yourself with people who support your goals and encourage you at every step, you will reach faster and farther than others. So what are you waiting for? Choose a circle that motivates and supports you in achieving a lean body.
10. Stay Consistent But Be Patient
Last but not least, you have to be patient with the results. As good things take time. Be patient and focus on making small, sustainable changes to your lifestyle for long-term success. Once you have adopted all these nine habits, you must stay consistent.
If you leave any of this midway, the results can be dodging. Be true to yourself, and adopt these habits with dedication and consistency for yourself and your family because you matter!
Here’s a Pro Tip!
Focus on adopting all these habits and increasing your protein intake to promote lean muscle growth and weight loss. Also, replace refined carbohydrates with healthy fats and high-fiber foods to feel full and satisfied.
So the pro tip is to adopt these habits because it’s never too late.
Related Article: Gain Lean Muscles: Workout, Nutrition Plan & More
FAQs
1. What habits make you skinny?
The secrets to having a slender physique are eating a balanced diet, exercising frequently, and maintaining discipline.
2. What are the four healthy habits for fat loss?
Fat loss is a process that takes time, dedication, and consistency. To reach your desired weight-loss goals, you must develop healthy habits that will create lasting lifestyle changes. Here are the four main components of a successful fat-loss program:
Eat Well: Eating smaller meals more frequently throughout the day can help maintain a consistent energy level and support weight loss efforts. Focus on eating whole foods such as fruits, vegetables, lean meats, fish, whole grains, and nuts to supply your body with quality nutrition while helping keep your calorie intake in check.
Exercise Regularly: Exercise helps burn calories and increases muscle mass, promoting weight loss. Aim to get at least 30 minutes to an hour of physical activity each day; incorporating strength training exercises and aerobic activities like swimming or jogging into your routine will give you the best results.
Get Enough Sleep: Getting sufficient restorative sleep is essential for adequately functioning all bodily systems - including those related to managing our body's weight! Aim for 7-9 hours of quality sleep each night to ensure optimal hormone balance, which can help maintain ideal levels for metabolism and fat-burning processes within our bodies.
Track Progress & Celebrate Successes: The journey towards healthier living isn't always easy, so celebrating small successes along the way is essential! Set realistic goals for yourself when starting and track progress through regular measurements such as BMI or waist circumference readings—these daily milestones are indications that you're on track towards achieving more significant long-term objectives! Overall, by consistently practicing these four healthy habits, you will set yourself up for long-lasting success in helping achieve desired levels of fat loss.
3. What can I do to lose weight more quickly?
To lose weight more quickly, you can adopt the following habits;
- Eat a healthy, balanced diet. Ensure you consume enough protein, vegetables, fruits, and healthy fats.
- Increase your physical activity. Incorporate more cardio and strength training exercises into your routine.
- Reduce your calorie intake. Keep a food journal to track your calorie intake and ensure you consume fewer calories than you are burning.
- Drink plenty of water. Aim for at least 8 glasses of water daily to stay hydrated and help you feel full.
- Get enough rest. Aim for 7-8 hours of quality sleep each night to give your body time to rest and recover.
- Reduce your stress levels. Take time to relax and practice mindfulness to reduce stress and help you stay on track.
4. How can I look lean in 24 hours?
There are no shortcuts to losing fat the right way. Long term consistency and discipline are the keys to your success.
The Bottom Line
Getting a leaner body in 2023 has now become easier. All you have to do is to follow a healthy diet and lifestyle. You can do this by following these 10 habits: eating whole, unprocessed foods, drinking plenty of water, getting enough sleep, exercising regularly, limiting sugar and refined carbs, reducing Stress, eating mindfully, and eating more fruits and vegetables. But don’t forget that dedication, consistency, and commitment can bring promising results. So your way to go is here; you can thank me later!
Reading List
Article Sources
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- Murtagh, Elaine M., et al. “Walking – the First Steps in Cardiovascular Disease Prevention.” Current Opinion in Cardiology, vol. 25, no. 5, Sept. 2010, pp. 490–96. PubMed Central, https://doi.org/10.1097/HCO.0b013e32833ce972.
- Nelson, Joseph B. “Mindful Eating: The Art of Presence While You Eat.” Diabetes Spectrum : A Publication of the American Diabetes Association, vol. 30, no. 3, Aug. 2017, pp. 171–74. PubMed Central, https://doi.org/10.2337/ds17-0015.
- Slavin, Joanne L. “Dietary Fiber and Body Weight.” Nutrition (Burbank, Los Angeles County, Calif.), vol. 21, no. 3, Mar. 2005, pp. 411–18. PubMed, https://doi.org/10.1016/j.nut.2004.08.018.
- Thornton, Simon N. “Increased Hydration Can Be Associated with Weight Loss.” Frontiers in Nutrition, vol. 3, June 2016, p. 18. PubMed Central, https://doi.org/10.3389/fnut.2016.00018.
- Yau, Yvonne H. C., and Marc N. Potenza. “Stress and Eating Behaviors.” Minerva Endocrinologica, vol. 38, no. 3, Sept. 2013, pp. 255–67. PubMed Central, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4214609/.
