Sometimes, the success or failure of your weight loss program depends more on your daily habits than on the food choices you make. The little things you do as part of your routine can affect how much food you eat and how much you move throughout the day.
These five simple habits are activities that are easy to incorporate into your daily schedule. Pick one and try to practice it this week. If all goes well, pick another one. Try to master one skill at a time so you don’t get overwhelmed.
Build a Balanced Exercise Program
If you completed last week’s tasks, you’ve already begun to exercise every day. Now it’s time to create a well-rounded workout routine with different types of physical activity. You’ll learn how to build a body that is lean, strong, and flexible. If you don’t belong to a gym or need help finding exercise classes, consider using a fun and easy online workout to get the activity you need.
But remember that consistency is key. If you find yourself skipping sessions, your program may be too intense or unrealistic. It’s healthier and safer to do moderate or easy workouts you can stick to regularly than it is to do very hard workouts once in a while.
Watch What You Drink
Start to monitor the calories in the drinks that you consume. There are certain drinks, in particular, that can have a big impact on your total caloric intake and on the type of food choices that you make each day. For example, sports drinks, juices, sweetened teas, and flavored coffee drinks are often loaded with added sugar and calories.
Sometimes these drinks boast that they are healthy because they provide vitamins, but they also provide too many calories. Your best bet is to drink water.
Sleep Better
Believe it or not, the quality of your sleep can have an impact on the food choices you make during the day. It can also impact the number of calories you consume from soda or coffee drinks. Following a few simple tips to sleep better can help you get a full night’s rest so that you wake up energized for a full day of healthy activity and mindful eating.
Eat Mindfully
As more practitioners have embraced mindful eating in recent years, its basics have become more mainstream. However, mindful eating is not a trademarked diet program, and no absolute consensus exists about which activities or principles define it.
In essence, though, mindful eating involves harnessing present-moment awareness before, during, and after eating. This can involve multiple practices.
Set up Daily Reminders
Surround yourself with supportive people and healthy reminders that will help you keep your plan on track. You can do this by connecting with people who eat well and exercise at work or in your neighborhood. Set updates to exercise or cook healthy meals together. You could also subscribe to positive messages online and on social media. Researchers have found that daily reminders can have a big impact on weight loss success.
Source: Luger M, Lafontan M, Bes-Rastrollo M, Winzer E, Yumuk V, Farpour-Lambert N. Sugar-sweetened beverages and weight gain in children and adults: a systematic review from 2013 to 2015 and a comparison with previous studies. Obes Facts. 2017;10(6):674-693. doi:10.1159/000484566
Chen F, Du M, Blumberg JB, et al. Association among dietary supplement use, nutrient intake, and mortality among u. S. Adults: a cohort study. Ann Intern Med. 2019;170(9):604. doi:10.7326/M18-2478
https://www.verywellfit.com/healthy-habits-to-lose-weight-3495308
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