One of the biggest New Year resolutions people make is to lose weight and get healthy. Especially now, in this time of COVID, people have vowed that they are going to eat healthier. Getting healthy should be your number one goal and I guarantee you, that if you eat healthier, a fantastic side effect is that you are going to lose weight and keep it off if you just change your eating habits.
Here are some simple things that you can do to help you jumpstart your eating habits and lifestyle change:
START YOUR DAY WITH A GLASS OF WATER AND SIP IT THROUGHOUT THE DAY
Drinking water first thing in the morning immediately helps rehydrate the body. It is recommended that you get six to eight hours of sleep each night and that is a long period to go without any water consumption. Drinking a glass or two of water right when you wake up, however, is a good way to quickly rehydrate your body.
Water is key to helping your body function optimally and stay hydrated! In addition to starting your day with a glass of water, you should drink it throughout the day. It is optimal to drink 1/2 your body weight in water each day. So if you weigh 100 pounds, you should drink 50 oz. of water per day. Sometimes hunger can be more of a craving for water. It’s important to sip on water throughout the day to stay hydrated, but that doesn’t mean you have to drink it plain! Adding lemon to your water has benefits too:
Good source of vitamin C
Promotes hydration
Freshens breath
Aids in digestion
Helps maintain the PH balance in your body
Helps fight infections
Cleanses the liver as it helps to flush out toxins
Helps reduce joint and muscle pain
Improves skin quality
Increases the body’s metabolic rate which can help reduce weight
USE SMALLER PLATES
We tend to eat what’s on our plates until we’ve finished what is on it. We also tend to fill our plates to its capacity size. Use a smaller plate; serve your meals on salad plates instead of dinner plates. You will eat less.
SERVE PALM-SIZED PORTIONS
Of course, what you put on that plate matters, too. Serve portions no larger than the palm of your hand. More importantly, your plate should consist of mostly vegetables. A healthy plate is 1/2 non-starchy veggies, 1/4 lean or vegan protein, 1/8 good carbs and 1/8 healthy fats. Aim to eat half a plate of vegetables at every meal. They’re packed with satiating fiber, which keeps your gut healthy and supports digestion as well as loads of essential vitamins and minerals. Add leafy greens like kale, arugula and spinach to each meal. They’re packed with antioxidants and will help satisfy your hunger. Make sure to have healthy recipes and healthy ingredients on hand.
PAUSE MID-MEAL
When your smaller plate’s half full, check-in with yourself. Put your fork down, take a deep breath, be present, and ask yourself if you are still hungry. This moment of mindfulness can help you learn to listen to your hunger and fullness cues to avoid overeating.
HIDE THE SNACKS
It may not be possible to clean up your countertops or clear out your pantry and rid it of processed foods or unhealthy snacks but you can hide the snacks so they are not in front of you or readily availalble. When we feel hungry and need just a little something to get us through until our next meal, we tend to eat what’s in front of us, so it’s best to put those snacks out of sight.
SHOP FOR FRESH, WHOLE FOODS AND DISPLAY THEM IN YOUR FRIDGE AND CABINETS
Plan out your meals in advance and make a shopping list so that when you go food shopping, you stick to whole, healthy foods. Try to eat organic as much as possible. When you’re putting your groceries away, reorganize your fridge and cabinets by storing fresh fruits and vegetables at eye-level in clear containers. Add a bowl full of fruit to your counter, too. Make grab-and-go snacks healthy and accessible so you will be more likely to reach for them when you’re hungry.
MEAL PREP
Spend a few hours cooking your meats and prepping the vegetables and other ingredients for the week ahead. When meals are planned and all the ingredients are prepped in advance, you’ll be able to easily put together a nutritious delicious meal in minutes.
PORTION CONTROL, EVEN ON HEALTHIER OPTIONS
Just because a food is healthy does not mean we can eat as much of it as we like. Raw almonds make a great snack, but we still need to be mindful as to how many we should eat at a time. Portion them out into baggies with 1/4 cup (or 1-ounce) servings — a healthy portion size.
LOG YOUR FOOD
Tracking your food intake is a great way to see what you are eating at each meal, your snacking habits and how much you are eating on a daily basis . It can help you become more mindful about what you are eating, how the foods you eat make you feel and how they affect your mood and digestive system.
BRUSH YOUR TEETH
While this is a no-brainer in the morning and before bed, brushing your teeth after meals can help with weight loss. It acts as a deterrent to further eating and drinking; who wants to eat or drink with a minty fresh clean mouth? Have a glass of water instead.
MOVE- MOVE – MOVE
Simple things like increasing your steps will give you a boost of energy, clear your mind and can help get your creative juices flowing. Walk up stairs instead of using the elevator, walk or run a few laps around your house. When running errands, park your car as far as possible from the front of the store to get those extra steps. Go for a walk by yourself, with a friend or be the one who walks the dog. Whatever movement you can add in to your daily routine will benefit your health goals and weight loss.
SLEEP
Sleep is so important for your body, your mind and overall well being, It is also crucial when you’re trying to lose weight. It helps your body recover and recharge, keeps stress levels down, and even allows you to better manage cravings and mood swings. It’s recommended to get at least 7-8 hours of sleep each night. That can be difficult for many people. We all have such busy lives. One thing you can do is set an alarm to remind you to wind down before bed an hour before you would like to go to bed. Getting in the habit of going to bed and getting up at the same time each day better supports your circadian rhythm and weight loss.
MANAGE YOUR STRESS – BREATHE
Stress-management is important for weight loss and overall well being. Managing your stress levels can help you cut down on emotional eating and get the restorative sleep your body needs to keep your hormones in balance and your appetite and fullness signals under control. What works for everyone is different, but breathing exercises, meditation , mindfulness, an exercise routine, talking with friends, smiling and laughter each day can help with your stress response and reduce muscle tension and pain. Find what works with your schedule and for YOU.
HOLD YOURSELF ACCOUNTABLE
Whether it’s writing in a journal to jot down how you are feeling while making some changes in your eating habits for weight loss or to get healthier or talking to someone, it is important to do this to hold yourself accountable. Having an accountability partner is helpful; someone to discuss your thoughts and feelings with or someone to provide you with support as you go through this journey can make all the difference.
However you choose to eat healthier, lose weight, reduce stress, become more mindful, remember, I am here to help you every step of the way!
50’s, fit and fabulous
Deb