First thing I am going say is that I am not expert but its my experiences of my weight loss journey for almost 10 years. I have lost, gained, lost and gained through my cycle of resetting myself in my health journey. I don’t have any quick schemes to make you get healthier and lose a bunch of weight. All I have is what helped me in my journey and I hope this brings some help to reset, rebuild and revive your health.
Its still a struggle which I go through times but its easier. I feel better than I was 10 years ago. I started this journey at 265 lbs. and now at 2022 I have went from size 24 to a 16. I am down 75 lbs. and still going strong. There is still more to conquer but honestly I am enjoying this ride.
The only way for you to lose weight, change your food habits and see the results starts is with YOU changing how you think. The brain is a powerful organ that can help you succeed or destroy you in one fell swoop. I know because it happens to me everyday with my journey with food, my health and my weight.
The truth is wellness is accessible to all. You don’t need a lot of time or money to achieve a healthy lifestyle; it’s simply about making the small daily choices that add up to big long-term change.
For World Health Day 2022, I want to help you in your journey to living a healthier lifestyle. If you’re ready to make a change, I’ve collected a few ideas to help you choose wellness one day at a time. Try one, pick a handful, or use them as a checklist. These tips are simple and accessible to all, and when added together, will change your life.
But before you do anything, grab a notebook and write down for one week your food journal. This will help what you are eating, how much you eat of certain foods, your emotional feelings on that day, water intake (if any), events, exercises and even when you go to the bathroom. I am series this will help you get you started in your wellness journey.
Here are some ideas
1. Go on a 20-30 Minute Walk or Jog
We all know we should be more active, but physical activity can tend to get lost in the midst of our busy calendars and the daily grind. Walking or jogging is one of the easiest ways to increase your physical activity to boost your metabolism, help you maintain weight, and reduce your risk for disease. If you have a hard time squeezing fitness into your day, try waking up just 30 minutes earlier for a walk or jog. It’s a great way to start the day!
2. Stand Up More Often
Try to stand more throughout the day. Standing is not just good for your physical health, but your mental health as well. Get up and move around, stretch out your muscles, fill up your water bottle, or even take your work call outside for a walk around the block. Standing is a simple and easy way to improve your health.
3. Stretch Regularly
We’ve all heard stretching is good for us, but it’s one of those things most of us rarely make time for. Stretching feels great, and your body will feel even better afterward! Increase mobility and lengthen your muscles so you can move better and feel better all day long.
2. Eat Your Greens
Eat your greens! I feel like my mom when I say that, but it turns out mom was right. Leafy green veggies are packed with nutritious fiber, vitamins, and minerals to fuel our bodies from the inside out. To fuel up on good-for-you greens, try adding a serving of leafy greens to at least one meal throughout the day.
3. Hydrate All Day
Your body needs water to survive and thrive. When you’re hydrated, your body is primed and feeling its best. Drink a glass of water in the morning and another glass of water before bed each night. To stay hydrated throughout the day, carry a water bottle with you, and get up for a walk to the water cooler to refill your water bottle a few times a day.
4. Drink Coffee & Tea Plain
If you’re a coffee or tea drinker, it can be easy to forget all of the added sugars and calories that come along with your afternoon pick-me-up of choice. Challenge yourself to drink your coffee or tea black. You may not enjoy it as much as your favorite sugary latte, but you may realize this is a simple way for you to regularly cut down on the extras and eat a little cleaner throughout the day!
5. Prepare More Home Cooked Meals
Eating at home is healthier, and not to mention way more delicious. While not all of us can find the time to make home cooked meals every night, try to make a home cooked meal at least once a week. When you cook at home, you have more control over the ingredients you put into your meals, and nothing fuels your body better than a healthy home cooked meal (not to mention – hello. tasty leftovers)!
6. Decrease Added Sugars in Your Diet
Refined sugars only add empty calories to your daily sugar intake and can increase your risk of diabetes and obesity. Do a fridge clean out! Check the labels of common store-bought goods in your cupboards like marinara sauce, granola bars, or salad dressings and replace these items for smarter low-sugar options.
7. Don’t Skip Breakfast
Breakfast is just as important as lunch or dinner, but the meal many of us tend to skip. A healthy breakfast can fuel your brain and body, so you’ll think and perform better for the day ahead.
8. Eat Less Carbs
High carbs like white bread, pasta, baked treats, or pastries are not healthy and very high in carbs. This something you may have to decrease or remove some carbs in your diet.
9. Be Positive
We all get into negative spirals, sometimes thinking we can’t achieve our dreams or be who we want to be. However, negative self-talk won’t get you there; in fact, it’s likely holding you back. When you change your mindset, you give yourself the power to change your life. Rather than talking yourself down, talk yourself up and see the amazing changes in your everyday life!
10. Do Something Social
Make a plan you all feel comfortable with and invest in the relationships that are important to you. When we spend time with those, we love we remember who we are, who we want to be, and where we want to go, as well as empower those around us to do the same. You’ll be amazed how social time will boost your mood!
11. Prioritize Your Sleep Schedule
A good night’s sleep is incredibly important for overall health and well-being. Most healthy adults need at least 7 hours of sleep each night. Focus one week on improving your sleep schedule; each night, add a new strategy to help you determine what works best for you. Some helpful strategies may include reading before bed, reducing blue light exposure, taking a hot bath or shower, and more!
13. Make Time for Creativity
Fostering creativity in everyday life can be a great tool to destress and boost your mood(2). This is all about finding something you enjoy doing and then doing it for no reason other than pleasure. What sounds fun to you? Try painting, coloring, baking, or gardening. Once you’ve determined your creative activity of choice, set aside a few times each week to enjoy!
14. Set Intentions Each Morning
Setting your intentions for the day can be a great way to bring more purpose into your life and focus your mind on what’s most important. Spend 5 minutes in the morning jotting down your top three goals for the day. These list items may be big or small, or even small steps on your way to achieving a larger goal.
15. Do Something You Love Everyday
In the midst of everyday life, it can be easy to lose sight of things that bring you joy. Set aside time to do things you love every day, whether it be pausing for 5 minutes to play with your dog in the backyard, taking a walk with your family after dinner, or taking a longer commute home to enjoy the view. It’s often the simple things that can infuse our day with so much more meaning and joy.
16. Practice Gratitude Daily
If you find yourself getting easily stressed, pausing to find gratitude may be the last thing on your mental to-do list. Reduce stress by being thankful for the good in your day. Gratitude can cancel out negative thoughts and worries while helping you relax and savor the good moments in everyday life.
17. Treat Yourself
Treating yourself may feel counterintuitive to a healthy lifestyle; however, rewarding yourself for the good moments and being gentle to yourself during the hard can be a great way to practice self care in your regular routine. Treats don’t have to look like expensive gestures or unhealthy indulgences, and sometimes it’s the small and simple things that can provide the most joy.
Try treating yourself buying your favorite drink, going to your favorite restaurant for a nourishing meal, or a new book. The best treats are those that will encourage you in a positive way and leave you feeling fresh, satisfied, and nourished, whether mentally or physically.
18. Create a Schedule
Self care is the practice of making time for your physical and emotional wellness. Create a schedule where you make time for self-care. While this may sound the opposite of listening to your body and its needs and then acting to care for it – a schedule is what many of us need to make wellness a practical part of our everyday life. You don’t have to start with everything on this list. Just pick a few to start adding to your schedule and see how taking care of yourself regularly can transform your life!