3 Habits For A Healthier 2018
3 Habits For A Healthier 2018
As we make our way into mid-January and further into the new year, some of us may already be struggling with what to improve on or how to keep our fintess goals going. Sometimes it can even be overwhelming on where to start or to decide on how to improve your health. The health and wellness space is definitely oversaturated in how we should be improving our health and fitness game.
To simplify a lot of the external noice I recommend starting off on things that are simple but have long term benefits. In order to get yourself going and if you just need a step in the right direction here are some things I reccommend doing:
1. Detox Your Body
Make sure to stay hydrated! The minimum amount of recommended water intake is 64 fluid ounces (about 2 liters) plus more if you are physically active. We need extra water to help clear our body out of toxins, keep our bowels moving, and help our skin stay hydrated. Drinking enough water also helps us cool down when it gets over heated during workouts, stress, or even being outside in heat by sweating.
It is also good to drink less sugary drinks for an easy way to cut unnecessary calories. Most sugary drinks can pack around 150 calories, so if you are drinking up to 3-4 you are easily drinking 450-600 calories of sugar. This is easily similar to you eating an extra meal per day. Drinking less sugary drinks can help improve triglycerides, blood sugars, how well your liver detoxifies your body, and your weight.
Don't like plain water? Here are some great tasting ideas for staying hydrated:
- Adding slices of fresh fruit to water to make an infused beverage (eg. blueberries and mint make a nice alcoholic free 'mojito' infusion)
- Try mineral or sparkling waters
- Add Crystal Light or other sugar free flavored packets to your water to get a sweet tasting beverages
- Switch your drinks from regular to diet, light, zero varieties
2. Eat a minimum of three meals per day
Strive for a minimum of 3 meals per day at breakfast, lunch, and dinner. These three meals per day help you have energy at different points of your day, ward off cravings, and satisfy enough to avoid eating large meals later in the day. Having consistent meals also helps to stabilize blood sugars, provide sufficient energy, and keep you from feeling depleted or getting the hangries.
When you only eat 1 or 2 meals it also affects your metabolism to where your body will break down the energy you just ate at a slower rate, and store it as adipose (fat tissues) for safe keeping during times of fasting. In other words, eating just 2 meals per day or less can increase your fat stores and lead to weight gain instead.
Meal time tips to consider:
- Start your day with a hearty breakfast with protein-rich foods like eggs, lean meats, nut butters, cottage cheese, or greek yougrts to reduce cravings later on in the day.
- Try to make up half your plate with veggies at meal times to help you receive the adequate vitamins and minerals you need, especially if you are not taking a multivitamin. Having a enough vegetables also helps us receive enough fiber for a healthy gut and to help us stay full and satisfied.
- Take your time to eat! It takes up to 20 minutes for your stomach to catch up with your brain and notify it that you're full and satisfied.
3. Stay Active
Setting aside time to stay active can also help improve your overall health. Physical activity has been shown to increase muscle development, which is especially important as we age. It can also help to boost metabolism, and use energy that we eat more efficiently throughout the day. Staying active can also be used to manage stress or anxiety and if you move your exercise routine outdoors you can bump up the Vitamin D production in your body via sunlight.
If having enough time to stay active has been a barrier for you here are some tips:
- Walk for 10-15 minutes at work during your lunch break
- Take 5 min walking breaks from your desk at work
- Set a schedule a week in advance exclusively for workouts
- Workout with a friend and hold each other accountable
- Sign up for a workout app like the SWEAT APP and get access to workouts 24/7
- Keep a yoga mat or 5 lb weight set at home for quick and easy at home sessions
- Park your car farther to add in extra steps to your day
- Sign up for a local 5k and hold yourself accoutable
- Look up free workouts in your city on Facebook Events or local store pages.
Have you arleady tried some of these tips? What are other ways you are starting your new and healthier 2018? Rememebr to keep chipping away at those goals one day at a time! Each day is a new day to start nice and fresh!