Small habit changes are the perfect building blocks to lead to successful wellness. Try these easy to follow tips to gain confidence and motivation in creating positive goals with your healthy lifestyle journey.
1)USE SMALLER PLATES: Prevent overeating by serving meals on salad plates instead of dinner plates for a portion control hack.
2)CUT DOWN ON ADDED SUGAR AND SALT: Think throughout the day where you can cut out, cut down, or replace added sugar and salt. Start by putting half the sugar in your coffee or tea. Don’t salt your food, and instead use herbs and other spices to add flavor. Halve the added sugar in dessert recipes and replace with natural sugar like applesauce or Greek yogurt. Read labels on everything and choose more whole food options instead of processed which contain extra sugar and sodium.
3)HIDE THE TREATS: Clean out your pantry limited processed foods. Store any treats on higher shelves so they’re out of your sight and mind.
4)PORTION OUT FOOD: Always serve your snacks and meals in small bowl or plates so you see what you are eating. Use your hands for portion sizing(found in a previous post), and avoid “grazing” and “picking” at foods throughout the day.
5)GRAB YOUR GREENS: Aim to eat half a plate of vegetables with your meals. They will provide lots of vitamins and minerals, provide satiating fiber, keep your gut healthy, and support digestion. In particular, add a handful of leafy greens, such as kale, arugula and spinach to provide antioxidants and fill you up.
6)PAUSE MID-MEAL: Practice mindfulness when eating including putting your fork down mid-meal and checking in with yourself. Many times we eat for reasons outside of hunger, which leads to eating more than your body needs. A small moment of mindfulness can help you learn to listen to your hunger and fullness cues to avoid overeating. Take a deep breath, be present and ask yourself if you’re truly hungry or are you eating due to stress, sleep deprivation or boredom.
7)DRINK WATER: Drink a glass of water before each meal, as well as throughout the day, and you can prevent overeating.
8)CHOOSE MORE WHOLE FOODS: Survey what you’re putting in your shopping cart, your refrigerator and your pantry. Fresh fruits, vegetables, lean proteins, and healthy fats are a must. Prepare whole foods by cutting up fruits and veggies ahead of time and storing in containers, grill extra chicken breasts, and make homemade snacks as options to grab when you’re hungry.
9)WALK AWAY FROM THE TABLE: After your meal, clear the food and walk away from the table, especially if you’re at a gathering, where it’s easy to keep taking extra portions.
10)SCHEDULE MOVEMENT BREAKS: Increase your non-exercise activity by periodically getting up and moving. Set a timer for a minute break every 30 minutes and get your body moving. Maybe you can even take a brisk walk, do some jumping jacks or hold a plank! The calories you burn during day to day activities can help tip the calorie balance in your favor.
11)SQUEEZE IN EXTRA STEPS: Another way to increase your activity is to make it a habit to take the stairs and park farther away from entrances.
12)WIND DOWN: Sleep is crucial to your healthy lifestyle. It helps your body recover and recharge, keeps stress levels down, and even allows you to better manage cravings and mood swings. Practice good sleep habits by setting an alarm to remind you to wind down before bed. Get in the habit of going to bed an getting up at the same time.
13)TAKE DEEP BREATHS: Managing stress can help cut down on emotional eating and get the restorative sleep your body needs to keep your hormones in balance. Practice breathing exercises, a brief meditation or a short stretching routine each day to dial down your stress and reduce muscle tension and pain.
14)SIP TEA AT NIGHT: If you tend to crave food at night, make a cup of herbal tea. The warmth provides relaxation and can fill you up instead of unhealthy snacks and extra calories.
15)LOG YOUR FOOD: Tracking your food and drink intake keeps you accountable and aware of what calories you’re ingesting. You’ll spot trends and patterns to help you stick to your goals.
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