So…did you set any goals or resolutions this New Year, expecting to completely transform your weight or health? Have you experienced (maybe even just 2 weeks in!) mounting stress, faltering motivation, and frustration that good intentions are falling prey to old habits? Why?? Because most of us set our goals/intentions too high to realistically achieve success, OR fail to establish a reasonable plan of attack to conquer our greatest health desires.
How can you avoid this in 2016?
Think of goals like going on vacation! You know where you want to go, but you don’t really know the details of what will happen while you are there. And yet at the end of the vacation… it’s all the little events of being there that add up to making the whole experience.
Life is the same way. Instead of focusing so much on your health goal, focus on the process of getting healthy in 2016 and what you need to get there. That’s what actually leads to sustainable weight loss and improving health so you can live abundantly! So in other words, break it down! Take small SMART (Small; Measurable; Realistic; and Timely) steps to gradually get to your end goal. I know we all want immediate success, but if you are looking for long-term change… this is your TICKET to a successful journey!
Check out these 12 small habits that WILL transform your health if you are not already doing them. Select 2-4 that you feel are realistic for you. Establish HOW you will set up for success. (For example: I will plan my meals for the week on Saturday and on Sunday prep and cook some items so I am set up with lunches for the work week!) After you set 2-4 goals for the week or month, begin to gradually implement for real results!
Committing to small realistic steps (that you can confidently achieve) will get you to 2017 healthier than the year before! (Or give me a call and we will work together to fine-tune your goals and wellness dreams to help you soar into 2017 healthier than ever!)
1. Chose to eat breakfast every morning.
To keep blood sugar steady throughout the day, make it a habit to eat something nourishing in the morning. (And no, a cup of coffee doesn’t count). If you tend not to be super hungry in the a.m., try making a green smoothie or something easy that you can bring along with you to work, like oatmeal. (Here is just one favorite Green&BlueSmoothie)
2. Drink more water.
We tend to forget how important water is for our daily well-being and overall health. (Did you see the Newsletter last month and how quickly we dehydrate!) Make it a habit to drink pure, clean water throughout the day. To do so, start by actually planning water breaks at points during the day (since we tend to forget our intentions when they’re not scheduled in). You should also start your day with a 10-20oz glass of water upon waking up.
3. Eat something green every day.
Adding green veggies, like broccoli and Brussels sprouts, or dark, leafy greens to your daily diet helps keep your digestive system healthy and your meals more nutritionally nourishing. (ie. making an omlete? Toss in some spinach and tomatoes!)
4. Choose whole, real food.
To promote satiety, we need fiber, fat, and good protein from whole foods. The complexity in real and whole foods also provides higher nutritional value, which adds up to feeling full and nourished, eating less, and losing weight without feeling deprived.
5. Schedule time for every meal.(uninterrupted preferably!)
Time is a luxury, and real, sit-down meals tend to be one of the first things we skip when we’re busy or under stress. But we need to remember that mealtimes are the perfect moments to get relief throughout the day. So block out time for each meal, every day. You will be MORE productive as a result. (how much can you really multitask while you eat anyway??)
6. Chew more.
One way to naturally practice more mindful eating: Treat every meal as if it’s an expensive gourmet dinner. As you chew, mentally add a dose of appreciation for those who were involved in getting your food on your plate, from farmer to cook.
7. Get eight hours of sleep.
There’s nothing that kills your good intentions faster than being tired. Good sleep helps manage stress and positively influences your food choices, so make restorative rest is an essential habit for health and weight loss in 2016.
8. Move every day.
Any movement counts. If you can’t get to do your preferred workout class or fit in your usual jog, then make an effort to take the stairs whenever possible, fit in an afternoon walk, or even just dance around.
9. Take five seconds to breathe (several times per day).
Simply pausing before acting or making a food choice helps us reflect, so we can change our otherwise automatic habits. It helps you get out of stress mode and make a rational, healthy decision.
10. Schedule time for self-care.
We tend to not give ourselves enough self-care because we don’t plan it and the opportunity never appears (women, you know what I am talking about!) . Put yourself on your own schedule, whether it’s simply time to read a book, get a massage, or take a relaxing bath, every day.
11. Notice your stress eating triggers.
The way to develop coping skills is to know when you need them the most. Take time to learn about your emotional triggers so you can support yourself in those moments. If not, you’ll continue to fall prey to stress eating.
12. Tell yourself something positive every day.
The power of positivity is tremendous (Not a true believer? Check out the book: Positivity by Barbara Fredrickson) Our automatic thoughts and behaviors are hardwired to look at the negative — and that can have a lot of power over us. Instead, make it a habit to tell yourself something positive about your progress at least once per day. (and more often is alway good too;))
Remember enjoy the JOURNEY….check in on your goals weekly and give yourself GRACE in the process of change. You WILL get there. Keep it SMART, keep it FUN, and be FLEXIBLE!
I would love to hear from you! Leave a comment and let me know what goals YOU set for this New Year!
Or what has been your secret to success!
With you on the JOURNEY ~ (I just KNOW 2016 is going to be the best year YET! can you FEEL it!)