Here is a list of my top 21 simple habits to make any life healthier! Choose 4 from this list to start implementing today. Write them down on an accountability tracker and start to see a shift in yourself as you make small improvements to your attitude and routine. Let me know in the comments below which habits you are going to start implementing!
And lots of it. 64 oz. minimum, but if you can get in over 100oz you are doing great!
Have a vegetable at every meal.
Aim for variety and try to fill your plate with greens or colorful veggies whenever you can!
Get 8 hours of sleep.
Find your sleep schedule and stick to it as best you can! Set a daily alarm – mine is 7am (even on weekends!) – to keep your body on a schedule.
Stop scrolling the hour before bed and the hour you wake up.
Fill this space with reading, hobbies, family/friend time, or a yoga practice: anything but electronics.
Take the stairs.
With how much we sit in our current lifestyles, it is so important to choose movement whenever possible.
Make your bed every morning.
You will always start your day off by checking something off your to-do list if you make this a priority. Take the little wins wherever you can get them!
Get those steps in!
If there is one reason to step outside or even just into the hall, make it! Get those steps in. Aim for 5k, then 8k, and work your way up to over 10k a day. You can do it!
Eat real food.
Whole foods, unprocessed foods, foods found in nature. Aim to consume mostly real food, but remember it is all about creating balance in your choices. This will benefit your weight, your skin, your gut microbiome, your energy levels, and more.
Be in the sunlight for 15 minutes a day.
Whether it is sitting in a lawn chair outside, walking to class, or letting the dog out, aim for 15+ minutes outdoors in the sunlight to help boost your mood and vitamin D levels!
Sweat Every. Single. Day.
This one can be tied into a few others on this list but aim to get your sweat on each day from a workout, a walk, a bike ride, or a fun group class with friends!
To others and yourself. It will pay off in the long run.
Take your meds!
Whether you have prescriptions or a vitamin supplement, it is important to be consistent with your medications when recommended by a doctor. Don’t forget to make this a vital part of your morning and evening routines!
Brush your teeth.
More and more research is coming out pointing to the benefits of good oral health such as improved digestion and better skin health. Less acne, all because I brush my teeth? Sign me up!
Keep a list going of what makes you smile.
You will then have a long list of things to do, see, or think about when times are tough, or you want to reflect on what you have to be grateful for!
Do the things that make you happy. Smiling has been proven to boost physical and mental health so even if you don’t have a reason to smile, smile anyway. It will make you (and those around you) happier.
This is not only a weight loss mechanism, but can reduce inflammation, support metabolism, and create a constant schedule in your day. I am always most productive in the morning before I break my fast because I know I will have lunch at 12 and don’t have to worry about food till then! (Always remember to check with your doctor and nutritionist first about any change in your diet.)
Cultivate a positive mindset.
Your biggest critic is usually that annoying voice in your head, making you second guess every word that comes out of your mouth and the one that constantly tells you that you are going to fail at everything. Aim to follow up every negative thought with a positive one and slowly watch your thoughts transition to be habitually positive!
Work smarter, not harder!
This is a big one and probably one of the tips I need to hear the most right now (yay, finals season). In our society, people work around the clock with a constant nagging sensation that they could always be doing something more. Remember, it’s okay to take breaks. Once a task is done, check it off your list and move on.
Read the news, books, blog posts, journal articles, and more! It will help improve your focus (compared to social media that feeds on over-stimulation), calm your senses, and grow your wealth of knowledge. Have a book by your bed, a news source you love on your phone, and a notes tab to keep all the fun facts you learn handy for any time you might need them!
Use non-toxic skincare and household products.
Your skin and respiratory tract intake so much of the substances we put on our skin and in our home. To reduce the high toxicity levels in your body, try switching to cleaner beauty with ingredients that you can pronounce and household cleaners that don’t have a laundry list of ingredients on the back of the bottle. When you run out of your deodorant, sunscreen, makeup, perfume, and stain removers, check your grocery or online stores for a good alternative with safer ingredients!
Invest in yourself.
This doesn’t always have to mean financially. Investing your time, energy, knowledge, and resources into yourself is vital to your personal development. It will lead to greater success and fulfillment in your life.
Overall, a balanced and healthy diet will help you lose that stubborn chub. The right foods can help you get rid of the gut, including veggies, fruit, whole grains, and healthy proteins. Here are 3 nutrition tips you can implement this week:
Pump up the protein:
Protein has been shown to reduce hunger cravings and boost metabolism. One study showed protein was linked to significantly reduced risk of belly fat gain over a period of five years. So add some chicken to your salad, enjoy an egg on your toast for breakfast, or toss in more lentils, quinoa, chia seeds, and chickpeas to your weekly menu.
Get “Zenergized” with Matcha:
We love waking up and sipping a delicious cup of Joe in the morning. But if you’re struggling with belly fat, you may want to switch out your coffee for matcha. We’ll get into hormone balance later on, but for now all you need to know is that having high doses of caffeine is tied to higher levels of cortisol—the stress hormone that makes belly fat stick. On the other hand, matcha in addition to providing caffeine, is rich in L-theanine—an amino acid that decreases stress and anxiety and increases a sense of calm.
Load up on Leafy Greens:
Kale, spinach, arugula, collards, and other dark leafy greens are some of the most nutrient-packed foods on the planet. Plus, they’re also some of the lowest-calorie foods. Not only can these magical plants help keep us healthy and even inhibit the growth of certain cancers, they also help us drop the belly dough. Their fiber and water content helps greens fill you up and keep you feeling full longer-which can help you lose weight.