10 Simple Ways on How to Start a Healthy Lifestyle from Scratch - Running Is My Passport

10 Simple Ways on How to Start a Healthy Lifestyle from Scratch

Most of us have the desire to improve ourselves and this usually will start with eating healthier so we can live a long and healthy life. So knowing how to implement a healthy lifestyle from scratch can be difficult. Also staying true to your way of living commitment can only happen when you’re open to changing your current lifestyle.

Did you know that the obstacles that always hinder people from reaching their fitness goals are all in their minds? Yes, life can get in the way, but that is no excuse for not starting today how you ‘think’ about your goal.

This fact makes it vitally important to condition the mind, and the best way to do this is to have a good plan of action.

How To Begin

The toughest tasks are always the ones we put off. When it comes to achieving your fitness goals, it almost seems impossible to start. However, making a decision to achieve a healthy lifestyle is the right mindset so you can become the best version of yourself.

Here are some helpful tips to make your journey stress and hassle-free as much as possible. You just have to be open to it. Taking one step at a time will keep you focused instead of feeling overwhelmed by it all.

1. Taking the first step

The first step is the hardest in trying to begin a healthy lifestyle. This is why we will show you how to create a healthier lifestyle from scratch. Focusing on the starting line instead of the finish line will make it easier.

The way you feel will only begin to change if you create a change in your old habits. Begin with a simple healthy exercise program and small dietary changes. Instead of reaching for a donut, try a fresh piece of fruit.

2. Mindful and reasonable consumption habits

The change in your eating routine should be consistent. Practice mindful eating at every meal until it becomes habitual. Take the time to enjoy what you eat and try to chew slowly so you get the full flavor of the food.

Literally, try to enjoy each bite. While this may seem hard at first, eating healthier is a process just like any type of major change.

Learn to prepare your meals. This way you can include only the ingredients that are good for you. Use whole foods and eliminate any processed foods. Adding spices is a good way to give flavor to your food without adding calories.

Vegetable Salad in a Bowl

3. Find the right exercise program that you like

Pushing yourself to do an exercise program that you hate will be hard for you to maintain and increases the odds of you quitting altogether. People get hung on thinking that starting a fitness program requires them to go from zero to sixty in a week.  Just make a conscious effort to add exercise into your daily routine.

I’m not saying you have run 5 miles a day or spend hours in the gym lifting weights. Try taking the stairs when possible. Or park your car further out instead of trying to find a spot up front. Talking a 15-minute brisk walk during your lunch hour if circumstances permit.

Or you can join a local gym. Most offer multiple classes for free as part of your membership. Doing resistance training is very important. You don’t have to lift heavy weights to reap the benefits.  If you’re intimated by the machines, then hire a personal training to guide you through. Or take a step class or try yoga or pilates, all of which are great full body workouts.

Benefits of Resistance Training
  1. Strengthens and tones your muscles
  2. Protects bone density and increases muscle mass
  3. Helps with balance and flexibility
  4. Protects joints from injury
  5. Aides in weight loss by increasing your BMR

If the gym is not for you, then find a home workout routine. There are countless videos to choose from that require little or no equipment. You can do a full body workout with some resistance bands. They are small, lightweight, and very portable. If you travel a lot, these are a great way to stay on track.

Don’t Be In a Hurry

Starting and maintaining a healthy lifestyle doesn’t happen overnight. Take slow but sure steps instead. Studies show that people who lost weight gradually over an extended period of time, where more likely to keep it off.

This is about learning to live a healthy lifestyle. Think of this for the long haul and plan your diet and exercise program as a part of your healthy daily routine.

Set Small Realistic Goals

If you need to lose a significant amount of weight, don’t think of the total number of pounds.  Instead, break it up into manageable increments. Say you want to lose a hundred pounds, that number is pretty overwhelming. But losing 5 pounds in the next month is doable.

Write It Down

A great way to do this is by keeping a journal. It will enable you to see the improvements you’re making. Writing down everything you eat in a day also keeps you on track. Don’t try to calculate in your head at the end of the day. You will inevitably leave things out.

Celebrate your wins

No, I don’t mean going out and eat a pepperoni pizza or an entire chocolate cake. Often people struggle with their weight because they use food as a coping mechanism.

It’s very important to change your thoughts around food. Don’t see it as a reward or as a punishment. Food is meant to nourish our bodies so we can feel good.

So instead of rewarding yourself with bad food, try something different. Say if you reach your monthly goal of losing a certain amount of weight, you celebrate by getting a massage or buy yourself a piece of jewelry you’ve had your eyes on.

Plan your meals wisely

Planning your meals out in advance helps prevent impulsive eating especially post workout. There is no point in doing a strenuous workout if you then go and eat a cheeseburger. It’s not good to use food as a reward. But when you’re starving, it’s harder to make good choices.

The smartest way to avoid these dietary pitfalls is to shop wisely and prepare meals ahead of time. Having good snacks readily available for eating will help you make better choices.

Quick Healthy Snacks
  • Celery and almond butter
  • Nonfat greek yogurt and berries
  • Buffalo mozzarella and almonds
  • Hard boiled egg
  • Carrots and creamy avocado dip

It’s easier to plan out your food for the week. On Sunday, map out what you are going to eat. Head to the grocery store, not on an empty stomach, and buy everything you need for that week. Make large dishes you can portion out and freeze.

Buy fresh fruits vegetables when possible. Canned versions lose nutrients in the process and usually contain a lot of sodium.

Get 7-8 hours shut-eye every night

women sleeping

Food and exercise are not the only factors that go into starting to live a healthy life. People often underestimate the importance of sleep. Uninterrupted sleep for 7-8 hours is very important. Even losing a few hours of sleep is detrimental to your weight loss goals.

A regular sleep schedule makes weight loss more effective. Getting enough sleep has become more challenging in our modern times when we have our phones, the internet and TV programs to keep us entertained.

Put The Phone Down

The blue light from your computer and cell phone screens actually keeps you awake. You should stop using those devices about 4 hours before bedtime to ensure a good nights sleep. If you just can’t do that then invest in some blue blocker glasses. And if your schedule permits it, try to go to bed around the same time each night.

Don’t Be Stressed Out

Unfortunately, most of us lead very stressful lives. Stress is actually bad for your whole entire body will interfere with your ability to lose weight. When you are stressed out, the body releases a powerful hormone called cortisol.

Cortisol will derail your best dietary efforts and keeps your body from being able to burn fat.

Kick off your day by drinking a glass of water

A cup of coffee is the first drink most people reach for as soon as they wake up.  You might think you need coffee to stay alert but water actually gives you energy and increases brain function.

Even being dehydrated by 2% will negatively affect you and increase your hunger.

Limit Soft Drinks

Sodas and other soft drinks are loaded with refined sugar. Energy drinks, sodas, and juice drinks are packed with calories and cause blood sugar levels to spike. When blood sugar or glucose levels are high, the body can’t burn fat.

This impedes weight loss and actually triggers weight gain. Don’t be fooled by diet sodas either just because they’re calorie free. The artificial sweeteners are not healthy, in fact, they have a list of bad side effects and weight gain is one.

Take Up A New Hobby

Instead of reaching for your tablet or phone, try a hobby that you need to work with your hands. Working with your hands is a great way to get out of your head and get in touch with your body. Try these:

  • Drawing or painting
  • Gardening
  • Scrapbooking
  • Take a pottery class

Doing things like this or other DIY crafts helps you to unwind and get rid of some of the stress that life throws at you. It also keeps your hands busy so you’re not reaching for food.


Long-term success for your health and fitness goals takes discipline and commitment. But by using these guidelines, you’ll have a roadmap for success so you can start living your healthy lifestyle.