Being healthy doesn’t have to be hard. There are small things you can start doing right now that will make you feel and look better within just a few days. Take a look at these simple steps that will change your life.
1. Make your favourite takeout dishes at home. When you go out to eat, you lose control over what you put in your body-even if you are careful. Restaurants often use unhealthy oils and processed ingredients. Instead, stay in and make your own version of your favorite dishes at home. Fitness expert Emily Skype has lots of healthy recipes inspired by popular takeout dishes including a Thai chili and lime chicken with greens. Learn all of her being healthy secrets with the Emily Skype F.I.T program.
2. Make a grocery list before you go to the grocery store, make a list of everything you need. If it is not on the list, do not buy it. This will prevent impulse buying and bringing unnecessary junk food home.
3. Eat breakfast. “Breakfast like a King, lunch like a Prince and Dine like a Pauper”. It’s well known phrase, but do you follow it? Every day you are not doing your body a favor by starving yourself on morning. Eat something – even something small as yogurt and fruit before you head out the door. Restore glucose levels, an essential carbohydrate that is needed for the brain to function.
4. Drink water staying hydrated is an easy way to control your hunger (often we mistake dehydration for hunger). Always keep a reusable water bottle handy and substitute water for juice or soda. You will cut calories instantly.
5. Sleep when your body is well-rested you are less likely to binge eat. Research has shown that sleep and appetite are controlled by the same sectors in the brain. When you are sleep-deprived, certain hormones spike in your body causing you to crave food and stress eat.
6. Buy frozen fruits and vegetables. Frozen fruits and vegetables are just as nutritious as fresh, and they won’t spoil. Keep them in your freezer so you always have a healthy option available at hand.
7. Do not eat with distraction. It sounds odd, but it is true – we don’t feel as full if we don’t pay attention to our food. Eating in front of TV or computer can cause you to put on weight because you are not aware how much you have eaten. Try to eat a table, away from distractions.
8. Make the swap. There are number of easy swaps and substitutes you can make that will add an extra boost to your meals. Swap mashed potato made with butter and whole milk for mash with low-fat spread and a lower-fat milk, such as semi-skimmed, 1% fat or skimmed. These small swaps will make a big difference.
9. Eat on a schedule. Do not go for a few hours without eating during the day. You need to put fuel in your body stay energized and keep your metabolism up. Try to eat around the same time every day to get yourself on a being healthy routine.
10. Try to include one serving of fruits and vegetables at every meal.. Filling at least half your plate with them to get to the recommended 5 cups of vegetables and 4 cups of fruits each day. It can seem overwhelming. Just include one with every meal. Banana at breakfast? That’s one. Your salad at lunch? There’s another (or two depending on the size). You will be surprised at how quickly they add up.
11. Eat snacks. If you know what to pick, eating snacks is actually good. Pack snacks that are high in protein like Greek yogurt, low-fat cheese, hummus or trail mix. You will be less tempted to give into cravings if you feel full.
12. Do not eat too close to bedtime. Eating before bed can disrupt your sleep and potentially cause you to gain weight quickly. Stop eating before about 2-3 hours before sleep.
13. Work together being healthy is a lot easier when you have someone to lean on. Grocery shop with a friend, or find a buddy to work out. You will be more motivated when you know another person is trying to achieve the same goals as you.