Easy Steps to a Minimalist, Healthy Lifestyle

Adopting a minimalist, healthy lifestyle is all about simplifying your daily routine and focusing on what really matters. It’s not just about eating healthy and exercising regularly—though those are crucial. You don’t need a complicated diet or an intense workout plan to stay healthy. Instead, a minimalist approach is about managing your portions, staying active every day, and being consistent. In this blog post, we’ll dive into easy, practical tips for streamlining your nutrition and fitness routine, so they fit smoothly into your life.

*Most important sentence you’ll read: I am not a professional, the below is my opinion based off of my own results and what I’ve learned over the years. Ask your doctor before attempting anything new.

1. Dieting Makes You Fat….GASP!

I want you to think about any time you’ve ever decided to diet. You are eating all the right foods…the fruits, veggies, salads, cutting the sugar…you are doing really good. You even managed to drop ## pounds in the process. Yes, girl!!! And then life happens…and you slowly start to eat whatever it is that you’ve been restricting and boom…you found the weight you lost (and then some). I’ve been there, done that many times, and got the t-shirt to prove it.

Mindful eating is not dieting…and it’s definitely not restrictive. It’s pretty easy - implement a couple simple ‘rules’ and don’t eat like an a$$hole. That’s pretty much it. You can still have what you love and enjoy a variety of foods without feeling overwhelmed with what you can and cannot eat.

• Embrace Portion Control & Understand Portion Sizes

Portion control is about eating the right amount of food to satisfy your hunger without overeating. Understanding what constitutes a healthy portion can help you make better choices and maintain balance.

- Use Smaller Plates: Try using smaller plates and bowls—they can help you control portion sizes without making you feel like you’re missing out. It’s a simple trick that helps you eat just the right amount without feeling deprived.

• Side tangent: I read somewhere about dinner plates being 8” in diameter in the 40’s and 50’s…now days we have a 11-12” plate and we are wondering why we are chunky? In this case, that 3-4” actually makes a difference size matters.

- Measure Out Portions: Use measuring cups or a food scale to get a sense of appropriate serving sizes, especially for calorie-dense foods like nuts or oils.

• Focus on Balanced Meals

Instead of sticking to a strict diet, why not focus on balanced meals? Aim to include a mix of lean proteins, whole grains, healthy fats, and lots of fruits and veggies in each meal…but also eat the chips/cookies/cake…whatever it is that you like.

- Listen to Your Body: Eat when you’re hungry and stop when you’re satisfied. Avoid eating out of boredom or stress.

• Practice Mindful Eating

Mindful eating involves paying full attention to the eating experience, which can help you enjoy your food more and recognize when you’re full.

- Eat Slowly: Take your time to chew thoroughly and savor each bite. This practice can help you notice when you’re satisfied and prevent overeating.

• Hilarious: Ok, a family member (probably a third cousin twice removed, I have no idea how to explain without giving a name) anyways they went to a psychic and were told to chew each bite 40 times and they will eat less. hahaha they paid someone money for this ‘no brainer’ advice. Think about it, every bite 40 chews…you are tired after three bites. Funny but also try to imagine doing this.

- Minimize Distractions: Try to eat without distractions such as TV or smartphones, which can lead to mindless eating.

• Phones/TV: I know people love their devices…but try removing distraction and I don’t know, talk to the person across the table? just a thought. Don’t eat on the couch or in the chair. Sit down like you are at a restaurant and eat your dinner <Tina>

2. Move It…No Really Move It

Exercise doesn’t have to be complicated & time-consuming to be effective. Be consistent & do things that you actually enjoy; it should be fun and not feel like one more thing you have to do.

• Find Enjoyable Activities

- Try Various Exercises: Walking, swimming, basketball (might I recommend a friendly game of H-O-R-S-E?), dancing whatever you like.

- Engage in Social Activities: Join a team, fitness class, or group activity to make exercise more enjoyable and social.

• Incorporate Movement Throughout the Day

- Aim to include movement in your daily routine - get a fitness watch it will remind you when you need to get up and move.

- Take Regular Breaks: Stand up and stretch or walk around every hour if you have a sedentary job or lifestyle.

• Emphasize Consistency Over Intensity

Consistency is more important than intensity when it comes to long-term health benefits. Focus on making movement a regular part of your routine.

- Create a Routine: Set aside time each day for physical activity, whether it’s a morning walk, lunchtime stretch, or evening yoga.

• Excuses, slightly mean…so stop here if you are feeling sensitive: I really hate to listen to excuses about how busy you are…It’s about prioritizing your health. Take 30 minutes for yourself, 4 or 5 times per week. There are 168 hours each week…you have 30 minutes. You’ve probably been on your phone for 30 minutes reading this nonsense. <Welcome… I’m happy you’re here>

- Make it a Habit: Integrate movement into your daily schedule so it becomes a natural part of your life rather than an occasional effort.

3. Keep it Simple:

Exercise doesn’t need to be complicated or require fancy equipment. A minimalist approach focuses on simple, effective ways to stay active.

• Bodyweight Exercises

Bodyweight exercises are a great way to stay fit without the need for a gym or special equipment. They can be done anywhere and are highly effective.

- Push-ups and Squats: Incorporate exercises like push-ups, squats, lunges, and planks into your routine for a full-body workout.

- High-Intensity Interval Training (HIIT): Short, intense bursts of exercise followed by brief rest periods can provide a powerful workout in less time.

Are you still here?: Wow, I am impressed I didn’t lose you after that line about HIIT. The only reason I even mention that is because it really spikes my heart rate…and I’m talking about SHORT bursts of energy, then a puff on my inhaler because I am wheezing and then back at it.

Bodi App has a buttload of programs for you to choose from; pick one, press play and get it done. Again, easier if you have a partner; someone who challenges and encourages you to do better.

• Incorporate Stretching and Flexibility

Adding flexibility exercises to your routine can help with your range of motion, ease muscle tension, and lower your risk of injury.

- Daily Stretching: Just a few minutes of stretching each day can make a big difference. Focus on your major muscle groups.

• Think about your pet…when they wake up from a nap, what is the first thing they do??? downward facing dog? stretch those legs.

• Make Use of Everyday Objects

  You don’t need fancy equipment to stay fit. Use stuff you already have at home for a quick workout.

  - Stairs or a hill near you: Use your stairs for cardio and strength training—try walking, jogging, or step-ups.

  - Chairs and Tables: You can do tricep dips or elevated push-ups with sturdy furniture.

  • Chest freezer in the garage makes for a great push-up bench. ha! speaking from experience here.

4. Set Goals & Priorities:

Achieving a minimalist, healthy lifestyle involves more than just eating well and exercising; it’s about creating balance in all areas of life.

• Prioritize Sleep and Recovery

Getting enough sleep and recovery time is crucial for your overall health. Make sure you’re catching enough Z’s to keep up with your daily activities and exercise routine.

- Establish a Sleep Routine: Go to bed and wake up at the same time each day to regulate your sleep patterns.

• I’m a 8.5 - 9 hour sleeper…not even ashamed. If I’m in my brother & SIL’s basement with no windows, it’s likely longer than 9hours. I don’t stay up late and I don’t like to get up too early either. Whatever your sleep requirements; establish a routine and stick to it as best you can.

- Listen to Your Body: Allow time for rest and recovery, especially after intense physical activity.

• Rest days are my fav!! You are still feeling that soreness from the work <whatever you’ve done to get your sweat on> and you have a day to recover.

• Stay Hydrated

Proper hydration supports overall health and enhances physical performance. Drink plenty of water throughout the day.

- Carry a Water Bottle: Keep a reusable water bottle with you to remind yourself to drink water regularly.

• Maintain a Positive Mindset

A positive mindset can really change the game when it comes to living healthy. Instead of aiming for perfection, focus on making progress and give yourself a pat on the back for those small wins.

- Set Realistic Goals: Start with goals you can actually reach when it comes to eating and working out, and don’t be afraid to tweak them as you go.

- Celebrate Achievements: Celebrate every win, big or small. It’s a great way to stay motivated and keep the momentum going.

Remember, you’re only human. Some days you'll be full of energy, and others you'll need to cut yourself some slack. Know when to push through and when to be kind to yourself. And don’t just wait for those “after” moments to celebrate. I’m a big fan of progress pictures, but why not enjoy the now? You’re doing hard things even on days when you don’t feel like it—so give yourself some credit right now!

Conclusion

Want to make healthy eating and exercise easier? Try adopting some minimalist principles! By focusing on portion control, moving your body daily, and keeping your workout routine simple, you can achieve lasting wellness without all the fuss of complicated diets or intense exercise plans. Just embrace these straightforward tips to boost your well-being and live a healthier, more streamlined life that fits with your minimalist values.