I speak with women frequently who have made huge, sweeping changes, going all in on diets and exercise routines and as a result, they’ll lose some weight initially…but it never lasts.
Eventually they return to their old habits, which isn’t surprising given how restrictive diets usually are.
In this blog I am going to be giving you 7 small habits that you can implement on a daily basis that overtime will lead to a new healthier lifestyle. I suggest choosing ONE to implement at a time just to keep things simple and sustainable 😉
Drink More Water Everyday
No matter what your health goal is. drinking more water on a daily basis will help you reach that goal quicker. Drinking more water is one of the smallest habits that will elicit the big changes..
If you currently drink 32 ounces of water a day, start by bumping it up a bit and drinking 48 ounces of water 4 times a week for the next two to three weeks. Set reminders in your phone remind you about the habit. Over time work your way up to half your bodyweight in ounces as a goal.
Always Keep Snacks On Hand
Preparation is key when it comes to changing food habits.
Everyday life will throw schedule changes and delays and unexpected time sucks your way. By keeping lots of snacks on hand, you don’t have to worry if you find yourself unprepared and hungry.
It’s also really easy these days to track down a place that has nuts and a piece of fruit or hard boiled eggs and veggie sticks, so you’re almost never in a true bind.
Keep a stash of healthy snacks on hand to make sure you are not left with less than ideal options or tempted by the that 3pm afternoon hunger slump. Some of my favorites are nuts, apples, ONE bars and hardboiled eggs.
Include Veggies At Every Meal
There are a lot of subjects up for debate in nutrition, but I think we can all agree that eating more vegetables is a great to improve health.
Vegetables are some of the most nutrient rich foods on the planet and provide tons of vitamins, minerals, fiber and nutrients that contribute to health. Another added benefit is that vegetables are very low in calories and leave people feeling fuller for longer. Volume Eating FTW!
Make a habit out of having one serving of vegetables at every meal. Aim for a fist sized portion of veggies on your plate 3 times a day.
Make Meal Prep Super Simple
I don’t love cooking. I don’t love meal prepping. But I do think it’s a necessary evil. The good news is, there are ways to save time while cooking healthier meals.
The biggest time saver is to cook large batches of food (I love my crockpot!) instead of single meals, and eating leftovers.
The mantra “cook once, eat twice” is real. You can actually cook once and eat 5 times!
Pick one night a week and set aside extra time to make one or two of your favorite meals in a larger portion than normal. That way you’ll be prepped with lunches and dinners for the week without taking extra time all week long to cook.
Eat Without Distraction
How many meals do you eat while staring a computer, TV or cell phone screen? I’m guilty of it, too. But eating with all these distractions can lead to us eating well past the point of satisfaction because we’re not paying attention to our hunger cues.
A few times each week, shut off the tv, put away the computer and the phone and eat without distraction. Put your fork or spoon down between bites and really chew and enjoy your food so you can stay more mindful of your hunger cues.
Eat More Protein To Stay Satiated For Longer
By eating more protein rich foods you will feel fuller for longer. Not to mention- whether you are trying to build muscle or burn fat, consuming more protein can help with either of those goals.
Eating more protein is one of the easiest and healthiest ways to give your metabolism a push in the right direction.
One of the first things people think when they hear “eat more protein” is protein bars and protein powders. I always urge my clients to go for high quality whole food sources from animals and plants and focus on eating a palm sized portion of protein at each meal. If you find yourself hungry in between meals include more protein at meal times to help squash hunger a bit.
Learn The Difference Between Thirst and Hunger
With the amount of people walking around chronically dehydrated everyday, our bodies are screaming out for water. The problem is that we tend to ignore this thirst signal to such a degree that we mistake it for being slightly hungry.
The next time you feel hungry in between meals, drink a glass of water and wait 10 -15 minutes. After the 10- 15 minutes check in again and if you still feel the hunger grab a small snack. If you are not feeling hungry anymore chances are good you are thirsty not hungry and should have another glass of water.
If you’re tired of working hard, and not getting the results you want, I can help you. In my membership club, Wicked Fueled Coaching Club, I help you put these tips into action in the simplest, most enjoyable way possible.
I’d love to have you and help you implement some of these simple changes!