Chances are, you've heard all (or most) of these tips before. And if you're anything like me, the words "eat right and exercise" have gone in one ear and straight out the other.
But remember this: if you always do what you have always done, you will always get what you always got. If you want different results, you're going to have to make some changes! A healthy lifestyle is the sum of many small decisions throughout the day. I completely understand how it can be overwhelming at first! I've been there, done that, and I want to help you get past it. Here are some small things you can keep in mind while getting started.
Learn your hunger signals.
It's movie time, so you grab a bag of chips and settle in. There's a bowl of candy in the lounge of your workplace; you grab a few pieces every time you walk by. Not having eaten in 7 hours, you are SO hungry you're almost positive your stomach is eating itself... time to grab a Big Mac "value meal" from the drive-through!
These are all easy mistakes people make if they can't tell if they are hungry, satisfied, or just plain bored. Do yourself a favor and pay attention to what, when, and why you are eating. Eat when you are hungry; don't wait until you're starving. Stop eating when you are satisfied; don't stuff yourself to the point of discomfort.
Drink water.
You know this, but read it anyway: water is good for you. Water is good for you! Among other things, water hydrates your cells, assists in the digestion of food, and helps keep you full. I have picked up the habit of carrying a 1-liter water bottle with me all day. I was surprised how much I was drinking out of it, simply because it was there! Water keeps me satisfied, helping me go longer between meals. On top of that, I retain less water because my cells are happily hydrated. Now, when I go out to eat I ask for water instead of any other drink... I would rather eat my calories, thank you!
Be more active.
There are so many ways to sneak "fitness" into your day. Park a little further away from the store; if something is less than a mile away and you have the time, walk; take extra trips to the laundry room instead of struggling to carry everything at once; play tag with your kids. All of those extra little things count. Oh, and exercising three times a week is also a good idea! But really, the bottom line is don't be lazy.
Set challenging, attainable goals/Write it down.
Give yourself something to strive towards, but don't make it so difficult that you burn out after one week! I have found that it so helpful to write out exactly what exercise I want to do each day, and I try to make it different every day so I have a nice variety. After I do it, I check it off. I really like all those little check marks! Keeping a record is also nice because you get to look back over what you have done in the past and see how much you've improved.
Something else I keep track of is what I eat. I write down everything I eat, every day. I set a daily limit for myself, and try very hard not to exceed it. Seeing everything written out and tallying up the calories (or in my case, WW PointsPlus) really helps me stay focused on healthy eating. Looking back over the day, I can easily tell myself, "Hey, you didn't drink enough water today" or "Wow, that was a lot of refined carbs. Better take it easy tomorrow."
Be kind to yourself.
This last point can cover a lot, but there are two main aspects I want to focus on. First of all, respect your body. This is the only one you get, and it deserves to be healthy. If you exercise your body and give it the nutrients it craves and delights in, I can guarantee you... you will be pleasantly surprised with the results. Think of one of your most prized possessions (maybe it's a special piece of jewelry? an antique vase? a flashy, yellow sportscar?). Whether it is extremely expensive or just has immeasurable sentimental value, you take care of it. Doesn't your own body deserves that sort of attention?
And lastly, messing up is normal - it's something we all need to learn how to accept. Changing your lifestyle is not easy, but it is possible with a little bit of grace. If you don't do as well as you hope one day, let that be your motivation to do better the next.
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