The Japanese term ‘Kaizen’ refers to small little things you can do that can add up to big impacts. The ideal example of this might be chopping down a great oak. While it takes a lot of time, effort and energy to chop down a large tree; if you were to take just one small cut every day, eventually that oak would topple.
Small habits that you maintain consistently can have huge impacts on your health and well-being. And the same goes for your diet.
Here are just four little things you can do daily, that will have massive implications for your fitness and appearance in a month’s time.
1) Stop Drinking Soda Drinks
Simply put, if you are trying to lose weight and you’re still drinking Coca-Cola or Pepsi, then you aren’t really serious.
These drinks are packed with sugar, they provide zero nutrition and they generally ruin your progress in any diet.
Stop drinking these highly destructive drinks and within weeks, you’ll have saved yourself thousands of calories.
2) Get One Hour of Extra Sleep
Sleep is the ultimate performance enhancing drug. Getting more sleep will give you more energy, more focus and better memory.
On top of that, it will also increase your muscle tone, help you to burn calories and reduce your likelihood of injuring yourself. If you aren’t getting lots of sleep, you simply aren’t optimizing your progress.
The best way to get an extra hour of sleep? Go to bed one hour early. It’s not fun and you may not want to do it, but the results are incredible. Just try it for a month and then decide if you want to carry on!
3) Supplement With Omega 3
If there’s one thing you should supplement with, it’s omega 3 fatty acid. Adding this simple supplement to your diet will:
- Help you to better mobilize fat stores for burning
- Improve the ‘myelination’ of neurons, helping you to memorize new information more easily
- Increase your production of the muscle building, stress busting hormone DHEA
- Improve your cell membrane permeability to allow greater communication between cells
- Supporting the formation of healthy ‘gut flora’
- Reduce inflammation
This is one supplement that will help you to feel better, look better and live longer. Add it to your diet. No questions.
4) Walk at Least 20 Minutes a Day
Walking for at least 20 minutes a day can make a massive difference to your health. You probably already walk close to this most days, but for the next month just commit to always walking for 20 minutes at some point without fail. You’ll find that this helps to burn a lot of calories in the short term without reducing muscle mass.
At the same time, walking for 20 minutes a day will also help you to improve your cardiovascular fitness, thereby reducing your resting heartrate and making you feel fantastic.
That’s before we consider the benefits of getting extra sunlight which will help with getting that extra sleep!