Often when we think about a weight loss plan, or simply wanting to live a healthier lifestyle, we get caught up in very restrictive rules and a long list of do’s and don’ts. If that sounds overwhelming, why not try just a few simple changes at first? It’s easier to add a few new habits and gradually hone them, than to expect sudden and serious changes to take hold overnight.
Choose exercise that is fun and feels good. There’s no need for every activity to fit into a schedule of sets and repetitions. Choose an activity that you enjoy, and dive into it! That might mean dancing around the living room, a relaxing yoga practice, kayaking, swimming, rollerblading. Or, it might just mean a long, quiet walk alone. If you enjoy it, you’re more likely to stick to it.
Cut back on sugar. Sugar is added to more foods than you might realize. And unfortunately, it not only increases inflammation and adds calories to your diet, but eating sugar actually makes you crave more sugar! Start checking your food packages for words like “sucrose”and “fructose”. Or, just look at the part of the label that displays grams of added sugar. Start tracking your sugar intake and make a goal to lower it by a few grams each day.
Eat more whole foods. One way to ensure that you know what you’re eating is to cook your meals from scratch. Use whole foods like vegetables, fruits, grains, proteins, dairy, eggs, nuts, and seeds. Put together your own meals from raw ingredients and you’ll be certain that there are no added sugars, preservatives, dyes, or anything else that you want to avoid.
Eat more fruits and vegetables. Instead of focusing on what you can’t eat, focus on what you can (and should) be eating. Try to eat at least four servings of fresh vegetables and two or three servings of fruit each day. You’ll be so focused on filling your quota of produce that you won’t think about unhealthy options as often.
Eat regularly. Yes, really! Pair protein with a little bit of fat and complex carbs, and snack in between meals. This habit will prevent you from getting so hungry that you binge later, and protects you from blood sugar spikes and crashes that lead to lethargy and mood swings.
If you have any questions about a weight loss plan or anti-aging regimen, call us to schedule an appointment. We can help you transition into a nutrition plan and exercise routine that works with your body type and helps you combat your risk of chronic disease.