Some lifestyle choices can lead to or exacerbate chronic diseases. Those who don’t exercise enough, allow themselves to become overweight, and eat unhealthy foods may eventually develop Type 2 Diabetes, heart disease, stroke, or even cancer.
We all know that habits, even the lifestyle choices that we know are affecting us negatively, are still difficult to change. This is especially true if you try to change all your lifestyle habits at once. Often people, as a result of the overload of trying to change everything at once, give up on their healthy habits before long and revert back to their old, more comfortable habits.
Many weight-loss programs can work if they are done carefully and don’t cause the individual too much deprivation. The same is true of exercise programs. If you choose exercise that you really enjoy and increase your physical activity gradually, you have a much better change of sticking to your program rather than getting discouraged and ending up stopping.
The trick to changing your lifestyle to one of healthy living is to begin gradually. Don’t try every trendy diet or fitness fad. Rather, do your research, consult with your health practitioners, and make sure to start off with only small challenges rather than dramatic habit reversals. It is better to change your health habits one habit at a time so that you don’t become overwhelmed and give up.
We suggest these five changes in your health habits to ease into living a happier and healthier life.
1. Eat at least one healthy meal each day. Even if you are in the habit of eating processed foods most of the time, if you eat at least one healthy and balanced meal each day you will greatly improve your nutrition. A healthy meal consists mainly of vegetables, whole grain products or other foods with complex carbohydrates, healthy oils, and lean meats.
Watch your portion sizes. With a meal of healthy foods you are much less likely to feel the need to overeat, as your appetite will be more quickly satiated and the lack of simple carbohydrates (foods like pasta and breads made with white flour, potatoes, or foods high in sugar) will help to prevent cravings.
2. Drink a glass of water before each meal. Clean water is the best liquid for your body. Experts recommend that we drink at least 60-ounces of water per day. When you drink a full (8-ounce) glass of water before meals you will feel fuller before eating and you won’t eat as much at the meal that follows.
3. Get active during your lunch break. Even if you only have a half-hour to eat lunch, it usually doesn’t take a full half-hour to eat your meal. Try eating your meal and then taking some time to do a bit of exercise before going back to your work. You may be able to take a brisk walk, even if it is a short one. Not only will this increase your energy and help to stop afternoon sluggishness, but it will aid in your digestive processes and help to burn off calories.
It really doesn’t matter what type of exercise you do as long as you choose something reasonable, so that you will feel better after eating lunch. Exercising during lunch also helps decrease the stress of your job and will make the rest of your day go easier.
4. Try eating a healthy snack such as a meal replacement bar or a high-protein smoothie. Most meal replacement bars or smoothies contain a lot of good nutrition and fiber without as many calories as “junk foods”. They can help stave off afternoon hunger pangs and re-energize you for the remainder of the work day.
Keep a stash of healthy snacks in your desk, purse, or briefcase so you can grab one whenever you feel hungry. This will make it easier to avoid going to the vending machines. Try to choose meal replacements that are high in fiber and that have at least 10 to 15 grams of protein.
5. Schedule your exercise. If you have a gym membership, try going there three or four times per week. Choose an activity you enjoy and make the most of it for at least a half hour per session. This will help energize you and may build muscle mass, which will not only make you look better but speed fat loss.
Living with a healthy lifestyle is not really the challenge you may have thought it must be. Try making the changes slow and steady and you will come to love them for the results in your body and mind.
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