LEP Fitness


Torch body fat, lose weight and improve your fitness with these 20 tips…

Torch body fat, lose weight and improve your fitness with these 20 tips...

Do you want to get into better shape for the winter?

Feel awkward among all the fit people at the gym?

There are small changes that you can make at home and the office to jumpstart your journey to dropping pounds and getting into better shape.

From quitting smoking to doing small exercises and making small changes to your diet, we present a list of twenty small things you can do makeover your diet, exercise, and lifestyle plan that will get you well on your way to your best body and healthiest life yet.

Ditch the Fizzy Drinks – Even the Diet Ones!

Fizzy drinks are full of empty calories, sugar, and the dreaded high fructose corn syrup. Diet drinks might even be worse – upping your chances of being overweight by 65% according to the American Dietetic Association. Other studies indicate that diet drinks could possibly increase your appetite. Instead of fizzy, drink at least three liters of water daily. Flavor it with lemon or lime if needed.

Ditch the “Diet” Foods

Foods market “diet” or “low fat” often make up for the loss in taste by adding additional sugars and processed ingredients. Instead, eat foods based on their nutritional value. Eating foods that are high in essential nutrients will help you lose weight effortlessly.

Get Exercise in At Work

Use lunch and quick 5-10 minute breaks to get some walking in. Walk around your building or climb stairs instead of taking the elevator. If possible – walk to work. Going out for lunch? Pick a place a few blocks away and walk to and from the restaurant.

Eat Chocolate

We’re not recommending binging on a bag of chocolate Revels – but even a small amount of chocolate, especially dark chocolate, can boost your mood.  A small piece of dark chocolate or even a mug of instant hot chocolate can help you feel better without breaking the calorie bank.

Exercise Right After You Wake Up

After that alarm goes off, do 20 push-ups and 20 sit-ups. Getting this small amount of exercise in first thing will get you going for the day. It also tones your core and your arms and legs.

Quit Smoking

This should be a “no-duh”, but millions of people in the UK still light up. Quitting smoking is hard, but you can make the process easier by switching to vaping. Studies indicate that vaporizers produce none of the carcinogens associated with smoking. E-juices come in several nicotine strengths and better flavors than cigarettes. Plus, you can gradually decrease nicotine levels until you’re ready to say buh-bye to the habit for good.  

Jog in Place

Can’t miss this week’s episode of The Flash or The Walking Dead? During commercials, get up and jog in place. You can burn up to 100 calories or more in 5 minutes!

Ditch the Mayo

Mustard has fewer calories and fat than mayo, so making this switch should be a no-brainer. However, you can go further by switching to low-calorie spicy mustard. It revs up the metabolism temporarily because of the heat.

Pick a Protein to Eat at Every Meal

Protein can make you feel full without packing on the calories – especially lean proteins. Whether it is a meat or vegetable protein like tofu, recent studies indicate that protein may be linked to the chemical leptin, which is associated with feeling full and satiated. Try for at least a third of each meal and snack being made up of protein.

But Don’t Forget the Veggies

Half of every meal should be veggies – and make sure that you eat them first! This might help prevent binging on those French fries when you eat out. In addition, buy pre-cut, on-the-go veggies that are as easy to pop into your mouth raw as a potato chip.

Get Some Sleep

Studies indicate that people who get at least seven to eight hours of sleep per night are leaner than those who get less. Being deprived of sleep can see you consuming more calories as it ramps up stress hormones that may lead to stress eating.

Change the Way You Shop for Groceries

Ordering your groceries online or hitting the store with a master list can help to prevent impulse buys. Sticking to the list and passing up on those BOGO cookies or bags of chips can help you save calories and money!

Go Brown

Cutting out the processed “white” carbs like white rice and white bread and substituting whole wheat bread, pasta, and brown rice can really rev up your fiber intake. That can translate to feeling fuller on fewer calories and that translates to weight loss.

Get Stretched

Stretching before and after your exercise routine can help you avoid injuries and prepare your muscles for the workout ahead. Additionally, learning a few relaxing yoga poses and doing them before bed can help you fall asleep faster and sleep deeper.

Switch to Smaller Plates

Our brains are funny things. A smaller plate filled with food makes our brains think we’re eating more. After you’ve finished, drink a full glass of water and wait a few minutes to see if you’re -really- hungry for seconds.

Kegels Aren’t Just For Girls

You can do these anywhere. Contract your pelvic floor for three seconds and then relax for three seconds. Repeat for up to 15 times per day. Your sex life and your bladder will thank you!

Invest in an Activity Tracker

Get a Fitbit or any old pedometer. People who use gadgets to track their number of steps are often slimmer than those who don’t, studies suggest. They can help motivate you to get moving more as you set goals to take more steps each day.

Stop “Tasting” Dinner

Taking small ‘test’ bites as you cook can add up to hundreds of calories quickly! Drink a V8 or do push-ups against the counter instead.  You’ll feel fuller and eat less and if you’re exercising, you’ll get more toned arms.

Do Jumping Jacks

This exercise can be done virtually anywhere and you don’t have to do many or do them for long to see results. 25 jumping jacks can get your blood flowing and is a full-body exercise. It can also burn up to 90 or more calories in 10 minutes.

Brush Your Teeth

This may sound like another no-brainer, but brushing your teeth immediately after a meal or a snack signals to your brain that eating is done. You’ll be less tempted to keep nibbling.

There they are. Twenty small things you can do that will result in a healthier and more fit you. Doing all of these things at once might be a little overwhelming, so pick a few and once you’ve got them down, add some more small changes to keep going! You’ll start down the road to a healthier lifestyle and a fitter, more fabulous you.  


Michael is a marketing and creative content specialist at GotVape.com with a primary focus on customer satisfaction. Technology and fitness combined with a healthy lifestyle obsession are his main talking points