We do not become what we know. We become what we do.
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These 8 simple habit changes will completely transform your health and your body.
** For best results focus on just one habit change at a time. Do it until it feels normal and runs on auto-pilot before you try adding another one.
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Habit 1) Include vegetables with every meal.
Choose the veggies that you love. Choose the ones that are easiest and most convenient (frozen is fine). One is better than none. Half your plate is ideal. Prioritise eating the vegetable portion of your meal first. **See also 8 practical weight loss tips you can use TODAY
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Habit 2) Move for a few minutes every hour
In any way you like. Stretch, walk, dance, squat, jump on the spot, it doesn’t matter, just MOVE. Set a reminder on your computer or phone to alert you every hour or so.
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Habit 3) Eat only when hungry and stop when satisfied.
Easier said than done, I know.
You may need to turn off distractions and just focus solely on the act of eating and / or drinking. Listen to your body (particularly your stomach) instead of your brain and your tastebuds.
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Habit 4) Eat protein with every meal.
One handful of protein rich food with each meal would be ideal, Or 20 – 30 grams if counting that way.
Protein a) keeps us full, builds, b) maintains our muscles and c) uses up almost 30% of its energy in the digestion process alone. (Thermic Effect of Food = TEF)
**Protein does not have to = meat. Read your food labels to check how much protein in your meal. Example – – there is almost 11grams of protein in 2 slices of this bread.
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Habit 5) Go for a 10 minute walk each day this week…
Then add 10 more minutes next week, and so on. Until you reach 40 – 60 minutes per day. (60 minutes continuous walking equals approx. 10,000 steps needed for good health). The walk doesn’t have to be all in one go.
Make it as enjoyable as possible. Meet a friend, listen to your favourite music or podcast, walk in your favourite area at your most convenient time.
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Habit 6) Become calorie aware (not obsessive)
Which means that you will have to learn to read your food labels.
Weight management is primarily about calories in vs calories out. Becoming aware of how many calories you are burning compared to how many you are consuming each day will go A LONG WAY towards improving your body and your health. **See also – Read your food labels
Resources – www.calorieking.com.au
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Habit 7) Use the 10 minute Delay and Distract strategy
When you are tempted to perform a bad habit. Get busy and preoccupy yourself for 10 minutes. If you still want to do the bad habit after 10 minutes, then let yourself do it. However on a lot of occasions, the delay and distract strategy will be enough to stop.
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Habit 8) Become aware of negative thoughts about yourself
Put a big STOP signal up in your mind when a negative thought occurs. Have a positive affirmation ready to replace it with.
**Tip – wear an elastic band around your wrist, give it a snap every time you think a negative thought to remind yourself to change it to a positive one.
I have purposely put this habit last, as its quite possibly the hardest one to change. I want you to get lots of small wins under your belt before you tackle the more challenging habit.
Tips to make the habit changes easier
- Find an accountability buddy and check in with each other daily (It only takes a couple of minutes)
- Piggyback habits with something you already do. Example – stand up and move every time you are on the phone, or do 10 squats after you clean your teeth.
- View the changes as an experiment. Be curious, be open. You cant fail an experiment, you can only learn.
- Get rid of the all or nothing mindset. Congratulate yourself when you stick to the habit change. Get back on track if (when) you mess up