Starting a new year with healthy choices is what we all seek but very often get confused with tips people we know give us. You could be one of those who worked hard last year but didn’t get much success in getting the results you desire. Or, you are just starting to get back into the shape but don’t know what to eat to bring out the real healthy version of yourself.  

 It’s best to start small and with short term goals. My suggestion is to start with 30 days or 4 weeks. I can share with you some tips on how to get lean and toned in 30 days but before I proceed further I want you to understand that it can be easy if you enjoy the process of health transformation. If you are stressed out about things then you can either stay the way you are or get uncomfortable to become comfortable.

 So let’s start with some basic tips on how to get lean and toned in 30 Days:

 1)      Exercise – the best exercise is the one you can enjoy like – jogging, brisk walk, swimming, recreational sports or weight training. Exercise minimum 3 days a week and then gradually increase your days once the momentum kicks in.

 2)      Belly fat loss with caffeine – Coffee is a great fat burner when taken 30 minutes before your workout. It increases metabolism rate and boosts your energy for the workout.

 3)      More protein based diet – increase your protein intake compared to carbohydrates to have a better recovery of muscles. Good sources are – whey protein shakes, fish, lean red meat, chicken (skinless), tofu (veg), lentils (veg) etc.

 4)      Interval training– if running isn’t for you then do interval training as it helps managing the heart rate and boost fat burn faster than running.

 5)      Mindful Eating – eat 5-6 small healthy meals a day instead of filling your stomach with food 3 times a day. Small meals keep your blood sugar levels in check and you don’t feel like overeating because your body is starving.

 6)      Cleansing once a week – Detoxing once a week helps clean toxins out of your body that are consumed by air or food.

 7)      Colourful Plate – Include fresh foods that are nutrient dense in your daily intake including greens.

8)      Cut back on sugar intake – replace bad sugary food with natural sugars like fruits or fresh juices.

 9)      Avoid saturated fat and replace with good fats such as nuts, avocado, peanut butter.

 10)   Avoid Stress- take more breaks when feeling stressful at your work desk. Go out and get some fresh air with a small walk.

 Combining the above and implementing the above in your daily life will help you see results of lean and toned in 30 day. Remember this is a lifestyle change so will be hard at the start.

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