It seems like you have to do it ALL to live a healthy life or that you’re never doing enough to get where you want to be. From all of the contradicting information out there, it is also quite confusing to follow what we should or shouldn’t do. Here are seven essential habits that our Certified Fitness Coach Jenna suggests that you all follow
1. Eat quality proteins and fats at EACH meal.
Absolutely nothing against carbohydrates, but proteins and fats will help keep you fuller for longer. This will help reduce overeating on the WRONG things. I emphasized quality over quantity, always choose whole food options over processed items.
2. Eat vegetables at every meal.
It would be best if you aimed to eat two servings of veggies at each meal. This will help get all of your vitamins in, give you fiber, and provide you with many illness-preventing nutritional components! Bonus points if your snacks contain vegetables. Two of my favorite snacks include carrots, celery, and hummus or a protein shake with either a cup of spinach or a scoop of our fruits and greens as a vegetable substitute!
3. Drink half your body weight in ounces every day
How can we expect our body to function if we do not adequately hydrate? Dehydration causes fatigue and increases your cortisol levels. Before you ask, no, coffee doesn’t count in terms of these ounces. You should drink mostly water, but tea and coffee in moderation are also acceptable.
4. Keep a food journal
This step will keep you accountable and on track. To change your health, you have to change your habits. If you’re feeling up to it, track your energy levels, sleep quality, and moods and compare this to what you are eating in a day to determine any trends. Eat foods that make you feel GREAT!
5. Get 7+ hours of sleep.
The phrase “I’ll sleep when I’m dead” is possibly one of the most unhealthy lines out there. It may seem obvious that sleep is beneficial, but most of us do not grasp how vital sleep is. It plays a significant role in immune function, metabolism, memory, learning, recovery, and other essential functions. A dark, cool room below 68 degrees is recommended for the best sleep! I know you need to hear this- GO TO BED EARLIER!
Thirty minutes of exercise helps improve our health significantly. Including improve heart health, increases lung capacity (we only use about a third of our lungs capacity…!), lowers blood pressure, supports healthy digestion, boosts immune resilience, promotes a good mood, and strengthens our bones and muscles. Get out for a walk, take a spin or yoga class, or start using that gym membership!
7. Self-care, every day
Most of us feel like we don’t have enough time in the day for ‘me time.’ While you probably are very busy, we are all given the same 24 hours a day. It is up to YOU for how you spend it. Set aside five minutes to an hour every day to do some acts of self-care. Whether it be 5 minutes of stretching in bed before having to wake up, reading a book outside before starting your day, working out, or a quick face mask at night, you CAN have time in your day, if you plan. Make yourself a priority, and you’ll never regret it!
Lastly, do not beat yourself up if you cannot follow all of these tips every day. Focus on creating three of these habits and taking on another once they are instilled into your life. Progress over perfection!
“A 15 minute workout is better than no workout. One chocolate is better than two. One healthy meal is better than none. Stop making the choice between perfection and binge eating on the couch.” – @DefaultThinking
Once you change your habits, you change your lifestyle! Are you ready to feel great again?
If you are looking for more structure to gain a healthy lifestyle change, you can checkout our Metabolic Weight Loss program at https://www.treeoflifeweightloss.com/