Getting Healthy Isn’t That Complicated

People love to overcomplicate things. They think getting fit means spending hours (and tons of money) at the gym, eating boiled chicken all day and tracking every calorie. Well, all true, but this is not where you should start. That’s probably why most never even start.

I didn’t wake up one day and become a fitness freak. It started when I struggled just to pick up my 2-year-old daughter and lift her to my shoulders. That moment made me realize I had to start doing something if I wanted to be around to see her grow up. I tried small changes, and some made a hell of a difference. Here are three habits that actually worked — no gym, no crazy diets, no BS.

1. Walk More

Why?

• Walking is stupidly easy (you’re already well experienced in it) and actually makes a difference.
• It burns calories, clears your head and doesn’t feel like exercise.
• Walking up and down stairs activates more muscle groups, including your quads, hamstrings, glutes, calves and core.

The 10K Steps BS

By the way, ever heard that “you must hit 10,000 steps a day” mantra? Yeah, turns out it’s not even science — just a Marketing thing from Japan.
What actually matters? Just move. WHO says 150 minutes of moderate activity per week keeps you alive longer. That’s what? 20 mins per day. Easy.

How I Started

• Step counter on my smartwatch tricked my brain into moving more (gamification, you won again!).
• Started walking on escalators instead of standing and staring at my phone like a zombie.
• Got off the bus one stop early. Sounds strange, but it added extra steps.

What Else Works?

• Take short, brisk walks after meals — helps digestion and keeps you moving.
• Use stairs instead of elevators — your lungs will struggle at first, but you’ll thank yourself later.
• If step counting isn’t your thing, set a daily movement goal instead — even standing up every hour helps.
• Try walking meetings or pacing while on calls — you’ll hit steps without noticing.
• Get a dog (or borrow one) — you’ll have no choice but to walk more.

2. Kill the Sugar (Or at Least Wound It Badly)

Why?

• Sugar messes up your energy, cravings and fat storage.
• When you eat sugar, your body quickly releases insulin to deal with the sugar rush. This causes your energy to crash shortly after, leaving you feeling hungry and reaching for more food.
• Less sugar = more stable energy + fewer cravings.

Some Boring Science

When you consume sugar, it’s quickly broken down into glucose (blood sugar) in your body. This rapid increase in blood sugar causes your pancreas to release insulin, a hormone that helps cells absorb glucose for energy. But when too much insulin is released, the excess glucose gets stored as fat, and your blood sugar drops too low, leading to an energy crash. This drop triggers hunger and cravings, causing you to reach for more sugary or high-carb foods, continuing the cycle. Over time, if you keep spiking your blood sugar, your body can become resistant to insulin, making it even harder to regulate glucose and leading to fat storage and weight gain.

How I Started

• No sugar in coffee. First few days were gross, then I got used to it.
• Stopped drinking sodas. Water became my go-to. I also tried tea, but it just wasn’t for me.
• Cut down on chips, cookies, bread, potatoes and all those sneaky sugar bombs.
• Switched to dark chocolate instead of milk chocolate and candy.

What Else Works?

• If you love soda, try sparkling water with lemon — same fizz, no sugar bomb.
• Balance your carbs — combine them with protein or fat to avoid glucose spikes.
• Keep snacks out of sight — if it’s not in front of you, you’re less likely to eat it mindlessly.
• Eat protein-heavy breakfasts — it helps reduce sugar cravings throughout the day.
• Make one simple rule: “If it’s processed, think twice.”

3. Sleep Like Your Life Depends on It (Because It Does)

Why?

• Sleep affects weight, energy, mood, muscle recovery and basically everything.
• Bad sleep = bad food choices = no energy = no motivation.
• If you don’t sleep enough, your body cranks up hunger hormones and makes you crave sugar and junk.

How I Started

• Stopped (well, reduced) scrolling my phone in bed (blue light messes up sleep).
• Made my room dark, cold and quiet (like a cave).
• Incorporated some simple yoga exercises before falling asleep — at first, my wife thought I was crazy.
• Set a strict bedtime (even on weekends) — this is the hardest part for me.

What Else Works?

• Stick to a consistent sleep schedule — Yes, even on weekends. Honestly, weekend wake-ups were my worst nightmare at first. Your body runs better with routine and will thank you soon.
• Swap screens for a book or calming music before bed — scrolling TikTok or reading the news at midnight won’t help.
• If you can’t ditch caffeine, switch to decaf or herbal tea in the afternoon.
• Invest in blackout curtains and a good pillow and mattress — quality sleep is worth it.
• Get some morning sunlight — helps regulate your sleep cycle naturally.

Final Thoughts (AKA No Excuses)

• Getting healthier isn’t rocket science. Just move more, eat less sugar and sleep well.
• These three habits worked for me and I wasn’t even trying that hard.
• Which one are you gonna try first? Leave a comment (or don’t), but at least start.