Did you know that what you put IN your body is the MOST IMPORTANT part of being healthy?
Did you also know that changing just ONE simple part of your diet each day, could make you significantly healthier and increase your weight loss results exponentially!
It’s true. And the best part is, IT’S EASY!
Here are some simple things you can to do to help your body be healthy. Just start with one of these tips and do it each day and watch what happens. And if you want to increase your results even more, pick out a few more and make them part of your daily routine as well. You will be AMAZED at how great you look and feel!
Give up one fast food meal each week
In this fast-paced world, it’s convenient to grab some fast food and get back to work. The challenge is fast food is loaded with calories, sodium, unhealthy fats, and TOXINS…and they don’t contain the necessary amount of digestive enzymes to properly digest in your body, which could cause even more health issues. Cutting out fast food completely would be one of the best things you could do for your body, but even cutting out just one fast food meal a week can also have a significant impact. Pack a lunch, buy a salad or smoothie, and watch what happens!
Most people skip over the most important meal of the day. Just adding a bowl of oatmeal or healthy cereal, along with some protein like a couple eggs, a yogurt, or a protein based smoothie not only give your body the nutrition it needs to get through the day, but it helps you feel great! But be careful, many breakfast foods, like sugar cereal, pancakes and syrup, bacon, and sausage are high in sugar, fat and simply carbohydrates and can spike your blood sugar and leave you tired and hungry. A bowl of oatmeal, a hard boiled egg, and a banana make the perfect breakfast!
Eat TWO Fruits and Vegetables each day
Fruits and veggies are filled with vitamins, minerals, antioxidants and phytonutrients that you can't find anywhere else. They're essential to a healthy body. Conveniently, most fruits or veggies are perfect as snacks, easily fitting in your daily routine. An apple, pear, or banana is a great afternoon snack. So are celery sticks or broccoli dipped in low-fat dressing. It's simple to buy fresh produce them in bunches, so you can have plenty for days at a time. Choosing these natural foods will help eliminate other unhealthy snacks from your diet, while reducing your calorie intake and keeping you full. Plus, you'll soon realize how great fruits and veggies really do taste. Soon, eating two a day will be a breeze and you'll be reaching for five or more!
Eat 1 serving of whole grains each day
Carbohydrates are not a weight-loss enemy, but certain carbs are definitely better for you than others. The key is making smart choices. Most Americans overconsume highly processed (refined) carbs in the form of sugar and white flour, and don't get nearly enough whole grains. One smart way to start eating healthier is to switch from refined grains to whole ones. Just replace that white bread with whole-wheat, cut back on your intake of refined sugars (including sweetened beverages and sodas), and choose whole grain cereals, crackers, and pastas during your meals and snacks. You'll boost your fiber intake and feel full longer, while also consuming more nutrients--and that's a good thing!
Don't snack mindlessly in the evening
Not eating after 7 or 8 p.m. is a common "diet" rule, but we know now that it's outdated and misleading. Simply eating late at night does not mean that your meal will turn into fat. However, most people struggle with evening eating and tend to simply overeating unnecessary calories out of boredom, stress, or loneliness. For that reason, it's a good idea to cut back on your evening eating, especially if you tend to graze mindlessly for several hours a night. To do it, enjoy a healthful dinner and plan a portion-controlled evening snack. Avoid eating while distracted (watching TV or using the computer), and try to keep your hands busy with something else, like knitting or a crossword puzzle. By curbing nighttime eating, you'll keep your calories--and weight--in check!
400.That's the average number of calories Americans drink on a daily basis, according to a recent study in the American Journal of Clinical Nutrition. Soda is the most-discussed beverage that sneaks calories into your day. Soda and fruit-flavored drinks can rack up to 250 calories per 12 ounces. Portion size does really say it all! When these sugary liquids are sold in 20 ounce, 48 ounce, 1 liter and 2 liter bottles, it would be easy to work up to 800 calories in drinks a day if you're not being conscious of your choices. (Big) gulp! Choosing to cut back on soda can do wonders for your weight-loss efforts. See how many days you can go without drinking the fizzy stuff. Try naturally calorie-free tea and water, sweetened with a little lemon, instead.
Don't eat in front of the TV or computer
When you eat while watching TV or using a computer, your mind is not on your food. This can cause you to eat large amounts of food without noticing. For example, have you ever eaten chips during a movie, then realized that half the bag was gone? You can solve this problem by moving to the next room, the kitchen, dining room, even the porch. Now you can concentrate on your food and keep track of how much you've had. This can make a huge difference, especially if you're frustrated by weight loss problems. This simple action could lead to a breakthrough later when it comes to eating and your emotions.
Pack your lunch 3 times each week
Few of us spend lunchtime at home with the comforts of our own fridges and cupboards. Lunch often becomes fast food, to-go orders, or heavy lunches with co-workers. Others skip the meal altogether, settling for an extra-large dinner. Both behaviors can lead to trouble. Instead, plan ahead and pack a healthy lunch at least three times per week--a much healthier alternative to eating out. Packing a lunch is quick and easy, possibly faster than driving to get fast food. A sandwich, a piece of fruit and a bag of veggies is a nutritious meal that takes less than five minutes to prepare. Make a habit of preparing lunch before bed or before work. It's an easy and smart way to improve your diet.
Drink eight 8-oz cups of water each day
Without water, you would die within three days. More than 60% of our bodies are water, and it's the major component of every vital organ. Eight cups a day may seem like a lot, but if you tallied the other drinks you have each day now, it might already surpass that volume. Plus, water is healthier than coffee, soda and other typical drinks. Drink a cup at each meal, a few throughout the day, and few in the evening and you're set! Simply by drinking more water, you can lose weight, too--especially when water is replacing other caloric drinks in your diet. Carrying a water bottle or substituting water for soda are two techniques to make water an everyday habit and a consistent part of your diet.
Eat a piece of fresh produce each day
Fresh, frozen, canned, cooked or dried, fruits and veggies are essential components of a healthy diet. But concentrating on eating fresh produce, makes it even healthier. Buying fresh produce regularly gets you in the habit of going to grocery stores or farmers market, where healthy foods abound. Since fresh produce has a limited shelf life, it'll encourage you to prepare a healthy lunch or dinner sooner, rather than later. Variety is another bonus, as different seasons bring different choices.
Look up nutrition facts before you dine out
You don't have to completely give up restaurant food to eat better or lose weight. These days, there's something healthy—and waist-friendly—to be found at practically any establishment, whether fine dining or fast food. But in order to reach your goals, you have to know what you're really eating. Get in the habit of looking up nutrition facts before you place your order. Try to find a meal that fits within your calorie budget, but also look at nutrients like sodium, saturated fat, and fiber and try to make better choices. Knowing what you want to order before you arrive will save you temptation later, too; you won't even need to look at the menu!
Plan 2-3 healthy snacks each day
Snacking is a smart way to add extra nutrition to your day, while also curbing hunger to prevent overeating during mealtimes. Most people can budget for 2-3 daily snacks, depending on their calorie range. Ideally, try to space out your snacks between meals when you need them most. Portion size is important so that a small snack doesn't become as caloric as a meal. And try to reach for healthful items that offer nutrients in addition to calories, such as low-fat yogurt, whole-grain crackers, fresh fruits and vegetables, or a small handful of nuts. These filling foods will keep hunger at bay!
Make a new healthy recipe each week
Cooking more meals at home is a good way to lay a strong foundation for a lifetime of healthy eating and weight management. But if you're not accustomed to cooking much, the idea of doing it regularly can be overwhelming! So start small with just one recipe. Find a healthy recipe this week in a cookbook or online and try it out! You may be surprised at how tasty—and easy—cooking at home can be. Over time, gradually add more new recipes to your routine as you have the time. Before you know it, you'll be a healthy home chef!
Measure your portions each time you eat
Research shows that people tend to underestimate how much food they really eat. If you're trying to lose weight, estimating your food intake is a recipe for disaster. As you begin to track your food and pay closer attention to your portions, it's a good idea to get out your kitchen scale, measuring cups and measuring spoons for a few weeks and literally measure every portion of food that you serve yourself. The experience can be eye-opening; but it also helps you track your food more accurately, which will help you reach your weight-loss goals. Stash some measuring tools at your desk or in your purse, too, and don't be afraid to use them when you're away from home.
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