Any of us that have ever struggled to make a change in our lives, our routines or our habits know intellectually what is needed and how to go about it. But, implementing any change whether short term or long lasting is another story all together.
When it comes our health, our fitness and our eating habits, making lasting changes can be very difficult. I believe that it doesn't need to be extreme or even very regimented to make long lasting habit changes.
It all comes down to our habits. If we're used to eating dessert after dinner, it can feel strange not doing that. If we're not in the habit of regularly exercises, getting up and doing it can feel like an unwelcome chore. So, how can we change our habits for the long term to be more healthy inside and out?
Here are 5 simple things to consider, that I feel when implemented, real lifestyle changes will occur.
1. Drink more water. Build up to drinking 1/2 your body weight in ounces everyday. You may not get that much each day and you will be running for the toilet more often, but if you keep that thought--1/2 your body weight in ounces--on your mind throughout the day, you will drink more water and staying well hydrated is essential for good health.
2. Become calorie conscious. This is especially important if you are trying to lose weight. Learn where your calories are coming from. The information is out there. I use phone apps like 'myfitnesspal' and 'myfoods' which have been great for discovering what nutrients are in different foods. The more you learn and know, the more likely you'll be to make better food choices.
3. Eat more protein. This is also especially important if you are trying to lose weight. And, as you become more calorie conscious, you'll also become more aware of how much protein you're getting in the day. Protein is a great source of energy and will help to keep you feeling fuller, longer. If you're not trying to lose weight, these things are good to implement anyway.
4. Eat less added sugar and less processed foods. This one is not as easy as we'd like it to be. We want convenience and ease. However, for overall health and longevity, less is best. Read labels, know what you are buying and consuming and again, you'll be more likely to make healthier choices.
I'll give you a quick example: Yesterday, I was at the store and wanted to get some yogurt. I usually eat plain yogurt and add my own fruit to sweeten it, but I was in the mood for fruity yogurt. I picked up a brand that seemed ok, then after a few minutes thought I should check the label only to find that a 3/4 of a cup serving had 19 grams of sugar. That's too much, I put it back on the shelf.
5. Exercise. Everyday. Just get up and move, and try to get your heart rate up a bit. Even if you take just 15 or 20 minutes for some sort of exercise. Anything is better than nothing and you will find with exercise that as you do it more, you'll want to keep doing it.
These don't need to be done all at once, but if you think about it more often, and try making small, manageable shifts in your daily routine, the routine will become habit and before you know it exercise, good eating and staying hydrated are things you won't have to think about doing.
I tell my clients often that what we do in our training sessions often has more to do with our brains than our muscles. The same goes for our daily habits. Start with simply thinking about things differently, give yourself the information by being proactive and over time the thing we're trying to do becomes a habit and part of our lifestyle. It can take a lot of time, and it should. That's why fad diets don't work. They're not designed to help you make long term changes. Try using these 5 guidelines and find out for yourself that exercising and eating healthier is not only doable but also not the unattainable mountain peak that we sometimes feel that it is.
Train Today to Move Tomorrow
