Do These 5 Things to Be Fitter Than 90% of People: A Simple Guide to Sustainable Health

By Mohit Jhamb, Fittr Coach

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Introduction: Why Simple Habits Are the Key to Lasting Fitness

You don’t need an expensive gym membership or an extreme diet to get in shape. The truth is, most people overlook the power of daily habits that build real, long-term fitness. If you’re consistent with a few key practices, you can dramatically improve your health, energy levels, and even body composition—without burning out.

This article explores 5 science-backed habits that can make you fitter than 90% of people. Whether you’re a beginner or trying to restart your fitness journey, these strategies are easy to implement and incredibly effective.

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1. Eat Balanced Meals with Enough Protein

Why Protein is Essential for Fitness

Protein is the building block of muscle, skin, enzymes, and hormones. If you’re not getting enough protein, you’re missing out on better metabolism, improved muscle tone, and fewer cravings.

Benefits of High-Protein, Balanced Meals

• Preserves and builds muscle mass (especially important during weight loss)
• Keeps you full longer, reducing overeating
• Stabilizes blood sugar levels
• Boosts your metabolism through the thermic effect of food

How to Build a Balanced Meal

• Protein: dal, paneer, eggs, chicken, tofu, Greek yogurt, fish
• Complex Carbs: brown rice, quinoa, roti, oats, fruits
• Healthy Fats: nuts, seeds, ghee, olive oil
• Fiber: vegetables, legumes, fruits

Pro Tip: Aim for at least 20–30g of protein per main meal, and consider protein-rich snacks like boiled eggs, roasted chana, or whey protein if needed.

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2. Drink At Least 3 Litres of Water Daily

Why Hydration is Crucial for Your Health

Your body is made up of around 60% water, and nearly every function—from digestion to brain performance—relies on proper hydration.

Benefits of Staying Hydrated

• Improves mental clarity and focus
• Boosts digestion and nutrient absorption
• Supports fat metabolism
• Reduces sugar cravings and fatigue
• Improves skin health and detoxification

Tips to Stay Hydrated

• Keep a 1-litre bottle near you at all times
• Drink a glass of water first thing in the morning
• Infuse your water with lemon, cucumber, or mint for flavor
• Use apps or smart bottles to track intake

Pro Tip: Thirst is often mistaken for hunger. Drink water before reaching for snacks!

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3. Move Your Body at Least 3 Times a Week

The Role of Regular Physical Activity

You don’t need to work out every day or lift heavy weights to get fit. Simply moving your body regularly has powerful physical and mental health benefits.

Benefits of Regular Exercise

• Improves cardiovascular health
• Builds muscle and bone strength
• Increases metabolism and aids fat loss
• Boosts mood by releasing endorphins
• Reduces anxiety and depression symptoms

Types of Physical Activity You Can Try

• Strength training (bodyweight or weights)
• Dancing, Zumba, or aerobics
• Cycling, swimming, or hiking
• Playing your favorite sport
• Home workouts or yoga

Action Plan: Choose 3 non-negotiable days per week to dedicate 30–45 minutes to any activity you enjoy. Consistency > intensity.

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4. Sleep 7–9 Hours Every Night

Why Sleep is a Non-Negotiable for Fitness and Recovery

Sleep is the foundation of recovery, hormonal balance, and mental well-being. Yet, it’s one of the most ignored aspects of health.

Key Benefits of Quality Sleep

• Regulates hunger hormones like ghrelin and leptin
• Improves memory, decision-making, and reaction time
• Boosts recovery after workouts
• Enhances mood, focus, and immune function
• Helps with weight management and fat loss

Tips for Better Sleep

• Go to bed and wake up at the same time every day
• Avoid caffeine and heavy meals 4–6 hours before bed
• Dim lights and avoid screens at least an hour before sleep
• Create a cool, dark, quiet bedroom environment

Pro Tip: Poor sleep = poor food choices. Prioritize it like your workouts!

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5. Walk 10,000 Steps a Day

Why Walking is a Game-Changer

Walking is simple, low-impact, and incredibly effective. It’s often the missing link for people who eat clean and exercise but still struggle with fat loss.

Benefits of Walking Daily

• Improves heart health and insulin sensitivity
• Enhances digestion, especially after meals
• Supports fat loss and NEAT (Non-Exercise Activity Thermogenesis)
• Reduces stress levels and improves sleep quality
• Easy on the joints and beginner-friendly

Simple Ways to Get More Steps

• Walk while on calls or during breaks
• Park your vehicle farther away
• Use stairs instead of lifts
• Go for a 10-minute walk after each meal
• Walk with a friend or while listening to podcasts

Pro Tip: You don’t need to hit 10K in one go. Spread it throughout the day.

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Frequently Asked Questions (FAQs)

Q1: Can I get fit without going to the gym?

Yes! These five lifestyle habits—especially walking, sleeping well, and eating protein-rich meals—can transform your health without a gym.

Q2: I’m vegetarian. How can I get enough protein?

Opt for paneer, tofu, lentils, beans, curd, soy products, and supplement with whey or plant-based protein if needed.

Q3: What if I can’t reach 10,000 steps daily?

Start with 5,000–7,000 steps and gradually increase. Any movement is better than none.

Q4: I have trouble sleeping. What can help?

Follow a wind-down routine, avoid screens before bed, keep your room cool/dark, and limit caffeine after noon.

Q5: When can I expect results?

Energy and digestion improve within 1–2 weeks. Visible fitness results often show up in 6–8 weeks with consistency.

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Final Thoughts: Build the Foundation First

Fitness doesn’t need to be overwhelming. It’s about mastering the basics consistently:

• Eat nutrient-dense, protein-rich meals
• Hydrate like your life depends on it—because it does
• Move your body regularly in ways you enjoy
• Sleep deeply and consistently
• Walk more every single day

These aren’t trends—they’re timeless habits. Start with one habit, stack another, and stay committed. If you can follow these five rules for the next few months, you won’t just feel better—you’ll look better, move better, and live better than 90% of people.

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