People tend not to exercise as much as they should, they allow themselves to become overweight, and they eat unhealthy foods that lead to things like diabetes, heart disease, cancer, and strokes.
They stop exercising and go back to eating processed foods and junk foods.
If you choose an exercise that you really enjoy or increase your physical activity more gradually, you can usually stick to the program so that you don’t become discouraged and quit exercising altogether.
Don’t try any trendy diet or fitness fad. If you try these things with gusto, you are likely to respond negatively and you won’t stick with the programs.
Start with just these 5 changes in health habits:
1. Try eating one healthy meal a day.
Healthy meals consist of mainly fruits and vegetables, supplemented with whole grain products, and lean meats.
I tutor young students each Saturday morning and they are expected to do a short mini-test in each of their subjects each week.
So I tell them that they need to eat a carbohydrate to wake their body's engine up in the morning, and a protein to wake their brain up and be ready for the test.
I ate my snacks for lunch and I did not have hunger cravings after this as I felt full all day long. I started not even wanting to eat my fruit until after work, on my way home. I also started to cook slightly more at night so I would take this for lunch, instead of sandwiches.
After a couple of years, people who had remarked on this habit changed from sandwiches daily to “left-overs”, as well.
2. Drink a glass of water before each meal.
When you decide to drink a glass of water before meals, (an 8-ounce glass is enough), you will feel fuller before eating, and you won’t eat as much at the meal that follows a drink of water.
3. Be active during lunch.
Not only will this energize you but also it will help burn off the calories you just ate and will aid in the digestive process.
It really doesn’t matter what type of exercise you do as long as you choose something reasonable that will help you feel better after eating your lunch.
Exercising during lunch also helps decrease the stress of your job and will make the rest of your day go easier. It also takes the focus off food and moves you away from the table.
4. Try a Meal Replacement Bar.
They are also not as calorie-rich as you would think. They help stave off hunger pangs that are so typical of the mid-afternoon time.
Keep a stash of these protein bars in your desk at work or in your purse or brief case so you can grab one whenever you feel hungry.
It will keep you from going to the vending machines and eating poor food choices. Try eating a meal replacement bar that is high in fibre and that has at least 10 to 15 grams of protein per bar.
If you are going to eat something, always try to make it the healthier choice- or the lesser of two evils, if your choices are limited!
5. Exercise regularly.
An inspiring walk for me was to meet up with a walkers group every Saturday morning to walk around the beautiful Botanical Gardens early in the morning when the scent of the gardens wafted from the gardens.
Twice around the gardens was 8 kilometres and it is amazing how quickly it goes when you are part of a group.
This will help energize you, may build muscle mass, and will help you lose weight by burning off excess calories.