We’re always looking for simple ways to improve ourselves. If we do a lot of little things everyday…or almost everyday…overtime, we will see great progress. Here are just a few things that you can incorporate into your daily life to help you live a longer, healthier life. Enjoy!
Your goal should be to consume 50% of your body weight in ounces. That might seem like a lot, but especially during this warmer, summer months, you HAVE to keep your body hydrated! You don’t like running to the bathroom every 5 minutes? Ok, I get that…but how do you feel about recycling dirty fluids in your body? The extra water helps to flush the “gunk” out and keep the good stuff flowing.
- Watch out for flavored waters high in sugar
- Distilled water is void of healthy minerals
- Drink to drink, not because of thirst!
- Headaches & hunger often mean thirsty
- Can’t have too much…unless you’re getting water-boarded!
2. What can you add to your diet but not remove?
If you’re hungry and you know it…eat some veggies! Or cheese….but veggies drowning in cheese doesn’t count! And this isn’t a reason to “eat as much as you want”…If you find that you’re needing a little something extra in your daily meal plan, add an extra serving of veggies, or a couple of ounces of protein. Avoid snacking on crackers or complex carbs. They might fill you up quick, but they won’t help you shed the pounds.
- Protein: Cheese stick, Greek yogurt (less sugar & fat), Quinoa, Almonds & almond butter
- Veggies: Celery sticks, Carrot sticks, Cherry tomatoes, Avoid too many juices
Just because you THINK you want to eat, doesn’t necessarily mean you NEED to eat…or that you SHOULD eat. When you’re faced with the opportunity to eat something (especially if it’s not-so-healthy) go through this fail-safe exercise to help you make the right choice…and if you need to, picture King Arthur telling Indiana Jones to “choose, wisely….” That always works for me! 😉
- STOP:Negative feeling or unhealthy environment
- Take a deep breath
- Center yourself
- CHALLENGE:Suspend the action
- Why am I feeling like this?
- What outcome do I want?
- CHOOSE:Healthy choice
- Optimum response
- Alternate behavior
4. Night time eating
It’s late, you’re bored, there’s nothing good on TV, so what do you do? You eat! But you’re not hungry, right? Yeah, we’ve all been there so don’t think you’re alone in that department. The important thing to remember is that you shouldn’t eat a lot of ANYTHING and if you do eat, find something light, low calorie, and avoid caffeine.
- Great options if you’re on program:
- Sweet Tooth: Soft Serve, Brownies, Cookie Bake
- Savory Snacks: Pretzels, BBQ Bites, Cheese Pizza Bites
- Come up with a creative idea to distract your cravings
- Read a book
- Do a puzzle
- Light stretching
5. Mini Meals
Would you put regular fuel in a luxury vehicle? Not if you wanted the car to last a long time. And if you were driving across the country, you wouldn’t wait until you were riding on fumes to fuel up? Your body is your life vehicle and you need to fill up with the right fuel at regular intervals to go the distance. By eating smaller meals every 2-3 hours, getting in six small meals a day, you’re helping to regulate your insulin pump to keep your blood sugars level throughout the day. Plus, there are some other great benefits:
- Help you lose weight
- Control hunger
- Reduce blood insulin
- Lower total cholesterol
- Increase bile acid secretion
- Increase fluctuations in satiety
- Suppress free fatty acids level
- Reduce serum uric acid levels (common risk factor for coronary heart disease)
6. Eat protein at every meal
Whether your an herbivore, carnivore, vegetarian, omnivore, or chocolativore, protein is a vital nutrient for the human body. Just make sure that you’re eating the appropriate portions, are looking for healthy fats, and mix it up from time to time!
- Nuts (almonds)
- Healthy cheeses
- Yogurt (natural, greek)
- Legumes and beans
- Low fat meats: chicken, fish
7. Spice it up!
Hey there, hot stuff! Adding a little sriracha to your chicken or some habanero to your fish and you will not only add some variety to your meals, but they’ll event boost your metabolism!
- Chili powder
- Sriracha sauce
- Other benefits:
- Hearth health
- Cancer prevention
- Lower blood pressure
- Fewer “blow-your-top” moments
8. Eat breakfast everyday
You have to get your day started off right. There is no avoiding it. And don’t tell me that you’re not a breakfast person. You don’t have to eat pancakes and bacon every morning. And if oatmeal or cereal isn’t your think, who cares? What DO you like to eat? Come up with your own HEALTHY mixture of proteins, carbs, and fruits or veggies and make your own breakfast meal. Try to avoid foods with high levels of sugars, like the ever popular bagel and orange juice. This is just WAY too much sugar and complex carbs for you to take in first thing. Next time you try that combo, see how much energy you have a few hours later. Just make sure you have the first meal of the day with 30 minutes – an hour TOPS – of waking up. Do this consistently and you will see the results in your energy levels…and maybe even your waistline!
9. Monitor your
When you are actively trying to lose weight, you should weigh yourself a regular intervals, preferably NOT everyday. The minute fluctuations might drive you crazy! But remember to monitor your progress in other ways! Your physical weight is only one part of your health. The more important number is your waistline. So as long as those pants are falling off or you can finally fit into that little black dress, count that as a victory!
- Recognize NSV (Non-Scale Victory)
- A ring fits better
- Climbing the stairs without losing breath
- Ability to start new exercises
- Being more comfortable in public seats (movies, airplane, school desk, etc)
You don’t have to be an Ironman, but studies have shown that walking just thirty minutes a day can have a dramatic positive effect on your health by: lowering your risk for depression, eliminating your need for medications, reducing breast cancer risk by 30% and increasing survival rates by 70%. It can also lower your blood pressure, prevent injury to your cardiovascular system by keeping blood vessels open and flexible, and increase survival rates from heart attack by 80%. Wherever you are, no mater the season, find something that gets you MOVING! But remember: there is a difference between moving and EXERCISE.
Here are some things to consider about exercise when starting a new meal plan:
- Reduce current activity in half when starting a new program
- Wait three weeks before increasing activity too much
- Ask yourself: How heavy are you breathing? Can you carry on a conversation?
- If you can chat comfortably, you probably are working very hard. But if you can’t even say your own name, you might want to scale back!
Ok, I know this is titled “10 Healthy Weight Loss Tips,” but having a good support system is so critical. My clients have me as a free health coach to guide them on their journey. We also meet on a monthly basis to share things that are working, get advice on things that aren’t, and stay current on things that are healthy. My clients also have access to multiple calls each week with nutritionists, doctors, behaviorists, and other health coaches. Your health is your health, but know that there are always people here to help you.