Diets will continually fail you if you don't change your lifestyle. Here are 5 Simple Ways to Improve Your Nutrition and Wellness and ways to help you incorporate them in your daily routine.
Over these last few months, I’m sure we can all agree, it’s been very stressful. We all deal with stress in different ways. Some people find comfort in food while others tend to not eat. Both extremes can effect our bodies tremendously. By becoming more aware of your stress triggers and maintaining your health physically and mentally, you can help create better nutrition and wellness habits.
Unconsciously I noticed I created a routine since being quarantined in March. I’ve always had some form of health awareness since my Thyroid surgery in 2013 and have tried to live a healthy lifestyle. This year I made an effort to stick to a realistic healthy lifestyle and since January I’ve lost 15 pounds. I would say being home has made it easier for me to stick to a healthier lifestyle, however if you’ve returned to work or have a busier lifestyle then most, below I’m sharing 5 simple ways that have helped me improve my overall health habits that you can incorporate in your daily life for healthy life tips.
Drinking More Water
Water is 100% calorie-free, helps you burn more calories and when consumed before a meal, it helps suppress your appetite. Since I’ve been working from home, I’ve made an effort to drink more water. I’ve never had issues drinking water prior to quarantine, I would typically drink about a liter a day. But why not push yourself to be better right?
I set a goal is to finish at least 2 liters a day. I start my day by drinking at least a 1/2 liter before breakfast and trying to finish another 1/2 by lunch time. I have to be honest, most days I only drink about 1 1/2 liters of water but It’s more then what I was drinking before. The goal is always to push yourself and do better then the previous day.
Incorporating a Weekly Workout Routine
(and sticking to it)
I'm sure over the last few months we’ve been inundated on social media with numerous workout videos and diet hacks. Sometimes I find myself scrolling through my social media feed and comparing myself to others and I almost instantaneously start to feel like I’m not doing enough. Honestly, you have to find what best fits your lifestyle and what’s right for you. You cannot compare yourself to a body builder that works out 7 days a week. What is realistic for you? Maybe a successful week of working out for you is by pushing yourself to complete 2 workouts a week.
Whatever it looks like for you, choose a realistic workout routine that you CAN accomplish, stick to it, push yourself and hold yourself accountable when you don’t. I use the notes app in my phone and write out what workouts I’m doing on what days of the week. I also go an extra mile and specifically write in what time I will be doing my workouts. Granted, everyday may vary, but it’s a time I’m choosing to be intentional and I’m saying that I am allotting an hour to focus on myself and my health.
Meal Prepping
I’ve always been big on meal prepping, especially when I was working in the office, but I’ve taken it to a whole new level during quarantine because I really want to minimize trips to the grocery store. By planning out your meals each week, not only will you save money but you will also create better eating habits by intentionally planning meals with foods that align with your specific goals.
Before meal planning, it was easy for me to drive through a fast-food restaurant or if I was REALLY hungry I would eat anything in sight. When I meal prep, I find that I’m less likely to eat out because I know I already have my meals for the day prepared and ready to eat. Not only do I plan my meals, but I also plan out what snacks I’m going to eat. I’ve been using MyFitnessPal app for years now, and it helps me visually see what I’m eating and how many calories I’m consuming to help me stay on track for my health goals.
Practicing N.E.A.T
N.E.A.T stands for Non-Exercise Activity Thermogenesis.
It is the energy expended for everything we do that is not sleeping, eating or sports-like exercise. Increasing your N.E.A.T will help with weight loss, enhance your mood and improve your overall health.
Think about it, a person that has a sedentary job, sitting at a desk for 8 hours a day, gets off work and completes a workout for about 1 hour on average. Compare that to another person that works the same job for 8 hours a day and also workouts out for 1 hour a day, however throughout the day this person is continually making small efforts to move and do some kind of physical activity. The second person will burn a significantly more amount of calories throughout the day not sitting stagnant.
Ways to increase your NEAT:
- Cleaning the house
- Walking the dog
- Parking further away from the store and walking
- Taking the stairs
- Taking mini walks throughout the day
I’ve notice that just by incorporating extra movement in my day, I’m burning significantly more calories rather than only depending on my 1 hour workout to burn calories.
Take a Break
Out of all of the topics mentioned here, aside from drinking water, taking time for yourself is the most important point. No matter how much we workout or eat healthy, we also need to be mentally healthy. Stress is a natural physical and mental reaction to life experiences.
Everyone experiences stress from time to time. By taking a break from a mundane routine you can help alleviate the stress in your life. I have to remind myself that I do not need to do everything that I have planned. I’m constantly listening to my body and how I feel. If I planned to workout that day, and I’m clearly not feeling it (honestly, not just an excuse) then I won’t, and I’ll take time to relax and recover. Many will say exercising will help with stress, and for some it will. But also know that sometimes, it’s okay to just relax.
Taking a Break Can Include:
- Listening to music or a podcast
- Enjoying time with friends and family
- Deep breathing or taking a pause to relax
Whatever unwinding looks like for you, find something that you like to do and find relaxing.
More Nutrition and Wellness Tips
6 Meal Planning Tips To Simplify Healthy Eating
Disclaimer: I am not a Registered Dietitian or Physical Trainer. The nutrition and diet information provided on my blog is not to be interpreted as medical nutrition therapy or advice. If you are on any medications for chronic disease or other health issues, please consult your doctor or health care provider before making any significant changes to your health and wellness.
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