10 fitness habits for guaranteed success

June 9, 7:16 AMSeattle Endurance Sports ExaminerLynne Butler

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10 fitness habits for guaranteed success

Have you been working out diligently but wonder if you're really fit? You may be carrying around a few extra pounds despite the fact you run or work out at the gym and lift weights three or four days a week. Your eating habits may be the culprit; it may be you’re not eating enough of the right foods or are eating the wrong time of day.

Evaluating your daily habits may give you insight into what you can do to make small changes that will have a huge effect on how you look and feel. Try making a list of what you eat and the time you eat during your average day, and include your typical daily activities.

If you're skipping breakfast, you may be overcompensating by grabbing high calorie foods from Starbucks to make up for the missed meal. If you spend all day at your desk and watch TV in the evenings, you may be consuming more calories than you need. Habitual late at night eating doesn't give your body the time to burn what you eat and prevents a good night's sleep.

Counting calories is not the answer. Awareness of when and what you're eating, making small adjustments and establishing the right habits can make a difference.

1. Buy and eat fresh foods
Choose whole, fresh foods such as fruits, nuts, vegetables, lean meats, grains and breads high in fiber. Skip packaged foods as much as possible, but a rule of thumb when buying processed foods, the less ingredients, the better.

2. Choose quality over price
Don't trade quality for price when meal planning. Fresh food can cost more than packaged convenience foods, but your health is worth it. Packaged foods contain a lot of fat, sugar and salt your body doesn't need.

3. Don't buy foods containing the word "Diet" or "Non-fat"
Diet has been added to packaging to make you think you'll lose weight if you eat that product. If you look at the labeling you'll notice the real food has been removed and replaced with chemicals or ingredients you can't even pronounce.

4. Cook more
Consider how many meals you skip, substitute with snacks or eat out. Skipping meals can cause binging on the wrong foods. Home cooked meals using fresh food contain the nutrients you need to be healthy.

5. Stop eating after 8:00 pm
You'll be hungrier for that great breakfast in the morning and you'll sleep better.

6. Get plenty of rest
When you're well rested, you have more time in your schedule to eat right and keep up with your fitness schedule.

7. Take short breaks at work
Walk or stretch for a few minutes every hour or two during each work day. Not only will you feel better, but you'll avoid tight muscles.

8. Add a new fitness activity one day a week
If you only do gym workouts, try adding a run, riding your bike or tennis to mix it up and make it interesting. If you work out alone, join a group and add a social aspect to your workout. Studies show if you work out with others, you'll have more fun and will continue that activity longer.

9. Watch less TV
Try skipping TV one night a week. You'll avoid all the junk food advertising, be more active and have time for friends and family.

10. Try yoga
Yoga is great for helping you relax, learn to stay calm and manage your day to day stress levels. There are many types of yoga classes that can fit anyone's particular preference or style.