In order to lead a healthy life it is necessary to include healthy habits in our daily routine. People fail to stick to anything challenging, like losing weight or keeping in shape. They try to bring in a fast change so they don’t start small. They immediately want to change everything, but soon realize that nothing is actually changing. The temptation to change everything fast is understandable, like losing weight is quite hard. So we decide that the only way to do it is to adopt a complicated program of rigorous diet and exercise. Within a few days the program becomes oppressive and sticking to this change becomes impossible. So we start slipping.
Like when we are running behind time one morning and don’t have time to prepare a healthy breakfast, we gobble some doughnuts while in the car. Or to attend our kid’s school event, we have to give our evening jog a miss. Or we don’t have time to go to the gym as we need to work from home too. Soon we realize that nothing much has changed, however much we may try to. We are back to where we started from. We also feel guilty for not being able to stick to something we were committed to doing.
Most comprehensive weight loss programs and fitness programs do work. The problem is not with the programs, but lies in the fact that these programs need major changes to our lifestyle and daily routine. It is really impossible to bring about so much change overnight. Thus missing out a workout or messing up a meal makes you feel bad. Thereafter we quit, thinking that if we cannot do it at all, there is no sense in doing any of it. There is a better approach. It is advisable that you do not adopt a trendy diet plan or follow the current fitness fad. Instead, just start making simple changes, follow some healthy habits. You will steadily lose weight, stay fit, feel a little better, and then you will find it easier to incorporate more healthy habits onto your daily routine.
Build slowly over time to create a new lifestyle in a more relaxed and painless manner, which you can stick to. So for now follow these easy healthy habits:
Drink a glassful of water before any meal
Drinking water at regular intervals is a healthy habit and everyone needs to do so. When you drink a glass of water before each meal, you feel full, thus you won’t be tempted to eat more than you are required to satisfy your hunger.
Eat one really healthy meal
Pick out one meal a day. If it is lunch, then eat one portion of protein, a fruit or a vegetable and 4 or 5 almonds. This does not seem to be a lot of food, but it is healthier and helps you take small steps towards controlling the portions at every meal. There are other options too, like a can of tuna and 2 apples, or a chicken breast and some cucumbers. Prepare it beforehand so that you will only eat healthy food.
Use your lunch break to be active
It does not take long to eat your lunch, so make your lunch break productive. You can go for a walk, you can do push ups or sit ups or stretch. It does not matter what you are doing as long as you are doing something to burn a few calories and some stress, and you will definitely feel better when you get back to work. It is also necessary that you stand at least once in every 30 minutes while at work. This way you will make fitness a part of your daily routine without thinking about burdening your already busy schedule.
Adding vegetables to whatever you cook: Vegetables are a powerhouse of vitamins, minerals and photo chemicals which helps in keeping diseases at bay. The presence of nutrients in vegetables reduced the risk of cardiovascular diseases, slow bone loss and also decreases the risk of fractures. It also helps to keep skin healthy with age, maintains blood pressure and much more. Therefore it id important to keep vegetables in ones diet each day. Reports suggest that there should 5 serving of vegetables each day because the most powerful phytonutrients are present in the veggies with bold colours like broccoli, carrots and leafy greens. So you can be a bit more innovative the next time you cook, adding spinach to your smoothed or cauliflower to your scrambled eggs.
Eat one meal replacement bar
Most protein bars are nutritious and low in calories and they help stave off the hunger pangs that you feel late in the afternoon after a light lunch. Eating a protein bar mid morning or mid afternoon helps bridge the gap between two meals and is an easy way of getting into the habit of eating small meals at regular intervals, another healthy habit you will surely want to adopt.
Get a good night’s sleep
Getting a little extra sleep goes a long way in improving your health. Not only does it cure under eye dark circles and boosts energy, it replenishes your memory and quality of life, curbs inflammation and sharpens your attention, helps maintain a healthy body weight and of course lowers stress. An average adult needs 7-8 hours of sleep per night, but people can manage with 6 hours of sleep too, while others may also need 9 hours or more. If you do not feel fresh after 7 hours, then extend it to 7.5 hours and so on until you feel energized and charged up and healthy the whole day.
You can also try yoga and meditation before going to bed. Eating a small snack may also help. It is important to keep the room dark and without any electronic gadgets. You will notice the changed in your energy and mood, and you won’t have a feeling of sleep deprived.
Old habits die hard
There are several stages you need to follow for changing habits. You have to follow some healthy habit to protect your body from different diseases. So if you attach to these changes they may turn into a division of your daily routine.