According to Dr. Axe 1. Make small changes
Remember, this is a marathon, not a
sprint. Changing every part of your lifestyle at once is overwhelming and sets
you up for failure. Decide on making just one healthy change a week to allow
yourself time to adapt. Whether it’s cooking your own meals four nights a week,
adding just 20 minutes of fitness to your routine a day or swapping out that
sugary coffee for green tea, all these changes will add up.
2. Let those
close to you know of your intentions
It can help eliminate bad feelings
that arise once you start making different choices. For instance, if you’re
constantly turning down dinner invitations with friends, they might assume
you’re just not interested in spending time with them.
Instead, explain that you’re trying
to incorporate a healthy lifestyle and, while that new restaurant isn’t in your
plans, you’d love to go see a movie or get together for coffee instead. Let
them know how important their support is to you.
3. Use social
networks & technology to keep you accountable
It’s easy to tell yourself that
you’ll wake up for a run at 6 a.m., but it’s another thing to actually do it.
Use your social networks to help keep you in check. Let people know that you’ll
be up for a run and ask if anyone wants to join you. Share a post-workout
selfie or join an online community where members cheer each other on.
“There’s an app for that” couldn’t
be truer than when it comes to fitness, such as the great fitness
trackers available now. Whether you’re trying to keep track of
what you’re eating, need a need workout or just want to log how many miles
you’re running, there’s an app for you.
4. Track your progress
When the scale doesn’t seem to budge
or you feel like your body isn’t changing quickly enough, it’s hard not to get
discouraged. So track your progress from the start to see how much you’ve
accomplished. This will help motivate you to keep going.
Whether you track how many inches
you’ve lost, keep a food diary or maintain a journal about the healthy changes
you’ve made, it’s encouraging to see what a great job you’re doing! Bonus:
Keeping an exercise or food diary can help you see weaknesses in your routine,
push yourself out of a fitness plateau or notice what situations drive you to
eat more or exercise less.
5. Treat yourself!
If knowing that your body is
thanking you for making healthier choices isn’t enough (and that’s ok!), treat
yourself \ but don’t tie these “rewards” to food. For instance, if you worked
out five days each week for the entire month, splurge on that new
tennis racquet you’ve been wanting or indulge in a manicure or pedicure.
You’ve earned it!
6. Get active with
friends
Embracing a healthy lifestyle means
cutting out some things you might have taken for granted, like after-work happy
hours with coworkers or weekend brunches with friends. But there’s no reason
your social life has to suffer.
Instead, suggest fun alternatives.
Instead of happy hour, why not take a new exercise class together? Instead of
indulging at brunch, go on a hike or check out a spin class. If that’s not your
friends’ cup of tea, you can even host a meal at your place.
7. Set and
go after a goal
Setting a fitness goal gives you a specific purpose for your workouts and the
satisfaction once you’ve completed it. Whether it’s deciding to run your first
10k, learning how to do a headstand when practicing yoga or completing 50
push-ups without stopping, a challenge might be just what you need to get out
of a fitness rut.
8. Sleep
more
If you’re constantly sleeping less
than seven or eight hours a night, your health — and waistline — will
suffer. In fact, in a 2013 study, researchers found that sleep-deprived
subjects were much more likely to choose larger portions of snacks than those who
slept at least eight hours at night. The lack of sleep also affected their food
choices.
A chronic lack of sleep is linked
to obesity, diabetes and more. Plus, sleep is an important time to rebuild
muscle from your workout routine and give your brain a chance to process and
heal.
If you’re having trouble sleeping,
try some of these all-natural ways to fall asleep
and get more zzz’s.
9. Figure out if
you’re hungry or just bored
Seems strange, doesn’t it? But our
minds often confuse boredom, tiredness and more with hunger. Hard to believe? A
2015 study published in the journal Frontiers in Psychology showed that experiencing boredom actually
not only increased the amount of snacking, but also the amount of unhealthy
eating overall.
Before you eat something, drink some water and
ask yourself if you’re truly hungry, go on a quick walk outside or around the
office or just wait 20 minutes or so before eating. You’ll be amazed at how
often your body isn’t actually hungry; it’s actually craving movement.
10. Use essential oils
to curb cravings
Take control of cravings naturally
by using essential oils like peppermint, grapefruit,
ginger, cinnamon or lemon. Instead of consuming another coffee or snack, dab a
drop on your wrists to boost energy or calm hunger.
11. Simplify your
routine
So often, we have the best of
intentions but life gets in the way. That is, unless you plan for it! If you
like working out right after work, join a gym or hit up a class that’s near
your office. Do you prefer doing yoga stretches in the privacy of your
home? Designate an area as a yoga-only zone with your mat and candles to
strike a pose whenever the urge hits.
Does your schedule get especially
busy a few times a year? Prepare yourself by making a few extra servings of
your favorite healthy meals and freezing them so you can simply reheat when you
have no time to cook.
12. Weekends count, too
We often eat well and exercise
throughout the week only to let weekends get out of control. If you decide
that Friday through Sunday doesn’t count, remember that’s almost half of
the week!
13. Allow yourself a
cheat meal
A cheat meal not a day!
is something you might need from time to time in order to keep on track,
especially when you’re first getting used to a healthier
lifestyle. Sometimes giving yourself a little cheat takes the wind out of
those cravings and keeps your week on track.
Choose one meal, eat what you’d like
and then continue with your previously scheduled healthy lifestyle. Start with
one cheat meal a week and gradually scale back. You’ll be surprised how quickly
those foods you loved (that are full of icky things!) lose their appeal,
especially when you realize how poorly they make you feel after.
14. Don’t beat yourself
up
Living a healthier lifestyle is a
process. You’ll slip — we all do! The best thing to remember is that no one
decision will derail your efforts. If you ate more than you intended at your
last meal, don’t skip the next few, but instead choose filling, protein-rich
foods. Couldn’t work out as much as you wanted? Squeeze in a 10-minute workout
and remind yourself to do more the next time you can.
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