Liverpool gym owner reveals first thing everyone should do when they wake up

A Liverpool gym owner has revealed his best tips for sticking to a diet plan. Connor O'Brien, the founder behind Castle Street’s Absolute Body Solutions, said following these simple rules will help you get “lasting healthy results.”

The business owner said changing your eating and exercise habits will help you achieve goals, but many other choices you make throughout the day can play a massive part in your progress.

He told the ECHO some of his habits that have made his fitness goals more attainable - this includes changes you should make to your environment and the one thing you should do when you wake up.

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Create a routine

Connor said revising a daily routine with some key habits can help you stick to your plan. He explained you should try to drink a glass of water when you wake up, eat breakfast before you leave the house and set a time for lunch and dinner each day - and most importantly, stick to it.

He told the ECHO: "Dopamine is a chemical messenger in your brain that’s closely related to motivation. When released in large amounts, it creates feelings of reward and pleasure, motivating you to repeat that specific behaviour.

"When you’re in a routine, for example, training consistently every day at a similar time, you feel good and get a dopamine hit. This dopamine hit motivates you to do it again, keeping you on track and in a healthy routine of training."

Stay hydrated

Drinking a large glass of water can help curb hunger and cravings, so Connor aims to have a bottle of water beside him when he is working, he keeps his fridge at home stocked and has a cooling metal bottle beside his bed.

Food shops

Connor explained how creating habits while out food shopping can really help your success and change the way you think. He said it is best to stock up on diet-friendly snacks and make sure they’re conveniently placed - at your desk, in your bag or car.

He added: "Resist buying bad food at the supermarket, if it’s not in your kitchen cupboard, you can’t eat it. Change your online food shop to ‘repeat’ so you’re not tempted to add junk food and don’t do your shop while you’re hungry, you always add more food than you need to the trolley".

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Kitchen changes

Your kitchen environment plays a big part in your decision-making throughout the day. Connor believes in out of sight, out of mind when it comes to it.

He always moves cooking tools such as chip pans or full-fat fryers to hard-to-reach areas as if these are easily accessible, he finds he uses them frequently. Whereas cooking tools that’ll help you stick to your plan, for example air fryers, should be on the countertop and easily accessible.