14 Easy Habits For A Healthier Lifestyle
When we embark on any goal related to our health and wellness, we often approach it like a full-on attack mission.
“I want to lose 15 pounds in two weeks, so I’m going to run 3 miles every day, cut out all dairy, bread and meat, and drink two tons of water before noon.”
No matter how motivated you are in the beginning, this extreme all-or-nothing approach isn’t sustainable. After a day or two, you burn out and go back to old habits.
That’s why I advocate for quick wins. Focusing on little, attainable victories will maintain your motivation and help you reach your goals over time. Here are 14 quick wins you can use to get started.
#1 Drink half your body weight in ounces of water per day.
Get a water bottle with tracking labels or track your H2O consumption with an app like Aqualert.
#2 Go to bed at the same time each night.
Not only does hitting the hay at a consistent hour help you fall asleep faster, but it also regulates your circadian rhythm, which promotes a healthy metabolism.
#3 Eat breakfast within 60-90 minutes of waking up.
Consuming even a small healthy meal in your first hour or two of the day helps balance your blood sugar as well as hormones like cortisol.
#4 Keep blood sugar balanced by making sure all meals and snacks have a fat and/or a protein.
For example, an apple with almond butter or scrambled eggs with veggies.
#5 Eat something every 3-4 hours.
Going too long without food can lead to poorer food choices out of hunger. So instead, keep your body on a solid schedule by consuming a meal or a snack every few hours.
#6 Limit your caffeine intake in the afternoon.
I know—this is a tough one! But caffeine can disrupt your sleep even when consumed six hours before your bedtime. So limit coffee or switch to decaf after 11 a.m. to ensure a solid night of rest.
#7 Practice deep breathing.
Our breath is more powerful than we think, especially when it comes to calming our nervous system and reducing stress. So whenever you think of it, practice deep breathing by breathing in for a count of 4 and out for a count of 8.
#8 Keep a food journal.
Writing down everything you eat can help you reach your goals and help you make better choices.
#9 Move your body daily.
You don’t have to join CrossFit or run a marathon to reap the many benefits of exercise! Instead, start small, like a daily walk to a 30-minute yoga class.
#10 Invest in some blue-light-blocking glasses.
We spend so much of our time staring at screens. Blue-light-blocking glasses can help prevent eye strain and disrupting our circadian rhythm for when it’s time to go to sleep.
#11 Start reading the ingredients list on labels, not the calorie count.
To get into the mindset of eating whole, unprocessed foods, start looking at the labels! The fewer ingredients a product has—and the more ingredients it has that you can recognize—the better.
#12 Eat good fats.
Fat is not the enemy! Start adding good fats to your diet like avocado, olive oil, coconut oil, ghee, grass-fed butter, nuts, and seeds.
#13 Meditate regularly.
Maybe that means every day, maybe that means a few times a week. Choose a consistency that you can realistically maintain. Remember: the whole point of meditation is to reduce your stress, not stress over how much you need to be meditating.
#14 Chew your food!
Digestion starts in the brain, and if we don't get things started off well, we'll pay for it “down the chain.” Smell the foods you're about to eat, let your mouth water, and chew thoroughly—like, WAY more than you think. Aim for 20-40 chews per bite!
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When it comes to quick wins, I recommend picking one or two to focus on. Then, once they become a habit, add in another. Over time, you’ll have more healthy habits than you know what to do with!
This information is for educational and informational purposes only and solely as a self-help tool for your own use. I am not providing medical, psychological, or nutrition therapy advice. You should not use this information to diagnose or treat any health problems or illnesses without consulting your own medical practitioner. Always seek the advice of your own medical practitioner and/or mental health provider about your specific health situation. For my full Disclaimer, please go to https://www.sourceandsproutnutrition.com/disclaimer