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10 simple steps to a healthier lifestyle

Ten simple steps to a healthier lifestyle

1. ‘Breakfast is King’ the most important meal of the day, so don’t begin your day on an empty stomach as your first meal will kick start your metabolism.

2. Drink 2 litres of water a day. If you are a lover of tea and/or coffee etc, make sure that after each hot beverage a glass of water follows, this will make it easier to reach your 2 litres a day.

3. Stay away from fizzy drinks. They may be low in calories (e.g. Diet Coke) but they consist of gas which will bloat your stomach out and make you feel uncomfortable.

4. As the saying goes, ‘Our eyes are bigger than our belly’ therefore, when preparing your food make sure nothing on your plate overlaps. This is also a good indication of what you are eating and also helps you to make sure you are not eating too much.


5. If you’re still hungry after finishing what’s on your plate, wait for 5-10 minutes, before going back for more. (FACT: 95% of the time, if an individual waits for 5-10 minutes after their meal, they will not need that second helping as their stomach will have settled).


6. Try to not eat more than 400-450 calories per meal (depending on your gender) so that your body receives the right amount of calories and does not store any unneeded. Remember, ‘You are what you eat’.


7. Eat on a regular basis, 3 times a day, 400-450 calories per meal, and don’t forget your 2 snacks at 200 calories each. Delicious! Follow this to always make sure that your body never goes hungry.

8. Do not forget about exercise. Always do your cardio in the morning on an empty stomach as you are using fat fuel energy rather than food energy.


9. Do not eat 2 hours before going to bed as your food intake will not have settled and your good night’s sleep will become affected.


10. Make sure that you eat a good balanced diet, as your body needs protein, carbohydrates and good fats.


REMEMBER. Let’s create a lifestyle we can follow, rather than another fad diet.

Dean is a Personal Trainer and health expert who is also the founder of the Fitness Club London.  Dean prides himself on knowing the habits of high performing bodies inside out and keeps every session box fresh and fun. Dean believes that the best workouts keep your mind and body guessing as to what’s coming next, so he always adds an element of surprise such as pad training or boxing.


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  1. Brynell says:

    God, I feel like I suhold be takin notes! Great work

  2. [...] Some great coverage for Dean Schaffer in July Glam UK, Gridlock and Real Women Today [...]

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