Easy Every Day Habits You Should Start Now

5 Mar

There are some habits I have picked up over the years which are now just a part of my daily routine (MOST of the time!!).  I share these helpful tips with my clients because some times it’s the small stuff that get people over that hump.  Whether it be those last few pounds, or, for the most part, it’s the kick start to weight loss and feeling better even BEFORE I put my clients on a healthy meal plan.  So…even if you’re not trying to lose weight but want some helpful hints so you can start living a healthier lifestyle, here goes!!!

1.  Drink 1-2 glasses of water with lemon every morning as soon as you wake up!  This is a natural detoxification which is great after your body has gone through a fasting period.  Drink it before you put anything else in your system.  People ask me whether it should be cold, hot or room temperature.  My answer…whichever way is gonna get you to drink it is the way you should have it ;).  An easy added tip I give to my clients is to put a big, full glass of lemon water on your night stand beside your bed before you go to sleep at night this way it is right there when you wake up the following morning.  No excuses!!

2.  Drink a glass of water before each meal!  Some times we mistake thirst for hunger.  Fill yourself up with water first and it may help you to eat a little less at the lunch or dinner table.  Avoid drinking while eating.  Take the time to properly chew your food which aids in digestion.  The smaller the pieces, the less your body has to work at digesting the food you are putting in it.

3.  Don’t eat anything for about 3 hours before going to bed!  This gives your body enough time to properly digest the food you have eaten at dinner and will leave you feeling lighter in the morning.  Just be sure you’re getting enough calories during the day so you’re not starving right before bed time.

4.  Eat breakfast within 1 hour of waking up in the morning!  Assuming you’ve followed tip #3 above, and that you’re getting about 7-8 hours of sleep, this means that you haven’t eaten anything for at least 10-11 hours!!  In other words…you’ve been fasting for that long so it’s time to “break” the “fast” (it’s not a coincidence that your first meal of the day is called breakfast 😉 ).  If you don’t eat a balanced meal within that first hour of getting up, this means that your body is going more than 12 hours without nutrition.  You don’t want your body going in to “starvation mode” do you?  If you don’t know what that means, basically, when you wait to long to fuel your body, it assumes that you are not going to feed it (our bodies are much smarter than we give them credit for) and then decides to store  fat to protect itself.  Your metabolism begins to slow down and well…you should be getting the picture by now!  Breakfast is the MOST important meal of the day and I’m not talking bagels, coffee or muffins!!  Take the  time to invest in yourself and start the day right by eating a healthy and balanced breakfast.

5.  Eat a balanced meal at EVERY meal!  You should already be familiar with the idea of eating 4-6 small meals a day as opposed to the standard breakfast, lunch and dinner eating schedules.  This means snacking in between meals.  But don’t be fooled…just because it’s a “snack” doesn’t mean eating an apple will cut it.  Be sure to keep ALL your meals balanced which means a combination of protein and carbs.  If an apple is all you have time for be sure to pop a few almonds in your mouth before eating that apple.  The protein in the almonds will help your body feel fuller longer, not to mention aiding in breaking down the sugars from the apple you are going to follow that with.  NEVER eat fruit by itself.  It’s probably the most common mistake I see people make.  Always pair a protein with your fruit or vegetable and that protein can include nuts, seeds, nut butters, hummus, beans, legumes (the list goes on…).

6.  You should be eating every 3-4 hours!  In order to maintain blood sugar levels and to keep your metabolism going, you should be eating about every 3-4 hours.  Of course your portions should be smaller than if you were only eating the basic 3 meals a day but it has been proven by many different studies that eating more often, in smaller portions, is better for you and maintaining a healthy weight.

7.  Drink green tea!  There are numerous benefits of drinking green tea.  It’s full of antioxidants and has been proven to increase metabolism and aid in digestion.  Drink it with caffeine or go caffeine-free if it’s known to give you the jitters.  Again…whichever way you like it is the way you should drink it…as long as you’re having at least 1 cup a day!!

8.  Be ACTIVE!  Whether you are on a fitness routine working out 5-6 times a week or walking your dog to the mailbox, MOVE!!  Be active at least once a day for at least 20 minutes!!  Park your car further away from the front doors of the mall or grocery store, take the stairs instead of the elevator, go around the block a couple of times to get some fresh air, play some tag with your kids or put on some music and dance.  I don’t care what it is you do to get your body to move, just move it every day in a way that will get your heart rate elevated.  Your body will thank you for it later.

Be good to your body.  It’s the only one you’ve got.  The better you treat it now, the healthier it will be for you in the long run.

Hope this helps!!

Until next time,

Have a fit and fabulous day!!

Lisa

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