5 Healthy Habits That Will Jump Start Your Goals
Millions of men and women make the same resolution: To Live A Healthier Life. But anyone can set a goal, and it doesn’t need to start at the beginning of the year.
When it comes to goal-setting, people want to change everything. This pretty soon results in not changing anything. Your resolution this year should be to break the cycle and prepare to follow through with your health goals.
The temptation and thought to go all in is understandable. For example, you might want to lose weight. Losing weight is hard, it doesn’t happen overnight, and there is no fun easy way of achieving it. But you might have started to create a complicated and comprehensive diet and fitness program to adopt anyways. Then within a day or two, you begin to slip. The program feels oppressive and seems impossible. We have all been there. First we slip in small ways, where we don’t have time to make a salad for work, so we grab a burger instead. Or we are at work a bit later, so we don’t have time to stop at the gym. Soon we give up on our diet and fitness program.
Most diet and fitness programs work. The problem is not the plan- it is that they require such significant changes to your daily activities and lifestyle. These programs force you to take on too much at once. You can’t have any off days with a diet and fitness program. If you do and miss a workout or screw up a meal, it starts to feel like you’re failing completely. Your schedule, body, and bad eating habits aren’t ready for such a fast and dramatic change. Overnight changes are impossible to take on for most people.
How To Eat healthy
There is a better approach that will help you reach your healthy goals consistently. This approach is about replacing your bad eating habits with good eating habits.
Choosing the right goal and the right approach are the keys to goal-setting success. The easiest way to achieve your health goals is by forming the right healthy habits. Without healthy habits, sustaining motivation for a long-term goal will be hard to reach. Especially with a new healthy lifestyle, which usually can only be accomplished in a few months or even years. Remember, your goals will not change your body overnight- it takes time.
The solution to meeting your goals is to focus on creating a new habit that will lead to achieving your goal. By focusing not on what you have to achieve over the course of the next year, but on what you are doing each day to improve your health, will show you more progress. The little daily healthy habits will add up to a massive change over time.
Starting Your Healthy Habits
Just because changing your habits is the easier way to meet your health goals, doesn’t mean that is it will be easy to do. It will be achievable as long as you take baby steps. Habits don’t start all at the same time. If it did, you would still be doing the comprehensive diet and fitness plan. Start with one habit then add on another, and another until all your old bad eating habits are replaced with good eating habits.
You can also follow these steps for creating healthy habits.
1. Start Your Day Off Fresh With A Glass Of Water
Everyone needs to drink water. You can’t go 3 days without it. This is because water plays a huge role in our bodies.
We need to drink about 7 to 8 glasses of water daily because:
• 70% of the human body is water
• The human brain cells contain 85% water
• 75% of muscles are water
• 25% of bones are water
• 82% of blood consists of water
Drinking 16 oz. of water right when you wake up is a great way to start your day. This is because you are most dehydrated when you first wake up, and your body is telling you that it is thirsty.
A glass of water first thing in the morning will fire up your metabolism by 24% for 90 minutes and flush out any toxins. The best part is that it will also help you lose weight. By drinking a glass of water before breakfast or any meal you will feel fuller and eat less.
Drinking a large glass of water in the morning is a great habit to start that will lead you to a healthier lifestyle.
2. Don’t Cut Out, Cut Back On Food Groups
Cutting out an important food group will not make you healthier. Each food group, Grains, Vegetables and Beans, Fruit, Dairy, and Protein, play a significant role in your health.
What you eat every day will determine how well your body is fueled and how effectively it functions. Eating a clean, balanced meal provides a variety of health benefits.
Here are the benefits of each food group.
Whole Grains provides vital health benefits. Eating the fiber found in whole grains will make you feel full without as many calories.
Proteins, such as meat, poultry, fish. Beans and eggs, nuts, peas and seeds supply many nutrients your body needs to be healthy. These include protein, B vitamins, iron, zinc, magnesium and vitamin E.
Fruits are an excellent source of many minerals, antioxidants, and vitamins that may protect your body from chronic diseases, such as diabetes.
Vegetables with different colors give your body a variety of valuable nutrients, such as fiber, potassium, vitamins A and C, and folate.
Dairy is linked to bone health and may help reduce the risk of osteoporosis. It is also a source of calcium and protein.
To have a healthy life, you need to balance the 5 major food groups. Eliminating one group will not benefit your health in the long run. Instead of taking out a food group you can cut down on your portion size of each food group. This can easily be done if you track your calories or macronutrients.
3. Stock Up On Healthy Foods
If you want to be healthier, then you will need to rethink your grocery list. The first step is to throw out any sugary snacks and processed food that is hiding in your cabinets and fridge. These types of foods contribute to your bad eating habits and are holding your health hostage.
Give yourself a fresh start and head to the kitchen with a garbage bag ready to throw out or donate your unhealthy food. Next educate yourself and learn how to read nutrition labels. Nutrition labels will help you detect if your food is healthy or not. Take a look at the USDA’s dietary guidelines to find out what you should be eating.
Now that your unhealthy foods are in the trash it is time to plan your grocery list. Think about what new types of foods you want to stock in your pantry and fridge. Think about what flavors you like and if there are any healthy alternatives to them. Here are some suggestions to get you started:
Savory Foods: If you like to snack on chips, try replacing them with popcorn. Tortilla chips, hummus, and guacamole are also excellent savory alternatives to keep in the fridge or pantry.
Sweet Foods: Getting rid of chocolate and candy can be difficult. Particularly for those of us who have a sweet tooth. You don’t need to remove chocolate from your diet all at once. Chocolate is still good for you. Read this article to find out why. Plus if you remove it from your diet completely then you’re more likely to binge on it later. Instead, let yourself have chocolate a few times a week. For the rest of the week try fruits that are naturally sweet, like figs, raisins, and berries.
Sour and Bitter Foods: There is an easy fix for you if you have a love for sour foods: citrus fruits and fruit juices. Grapefruits, oranges, and kiwis are great to have as a snack if you’re craving anything sour or bitter. You can also try dark chocolate that can have a strong bitter taste.
4. Drink Water Instead of Liquid Calories
Don’t drink your calories, save it for a delicious dessert or a tasty snack instead. For example a 12oz. can of soda has 39 grams of sugar, which is roughly the same as eating 10 whole cubes of sugar.
Start by not buying bubbly bottles and wean off the carbonation cravings with a seltzer water or sparkling water instead. To erase the caffeine withdrawal, drink a calorie-free coffee or tea. Add some honey instead of sugar to make it sweeter.
5. Track And Report Your Progress
Health is one of your biggest assets in life, and it is up to you to maintain it through a diet and exercise plan. Tracking your diet and fitness will help you maintain and reach your health goals. You will be able to evaluate the progress you have made by tracking the data related to your daily health and fitness goals. Apps, such as Kudolife make it easy for you to monitor your activity throughout the day.
One of the most important indicators to see if you are on route to losing weight is the difference between the calories you consume and the calories you burn. If you’re burning more calories than you consume, then you will lose weight. Tracking your calories and fitness will show you if you made progress by the end of the day or not. It will also hold you accountable to meet your health and fitness goals.
When starting new habits always be realistic. Take a more calculated approach when setting health and fitness goals. It may seem counterintuitive to start small, but remember that you want to set yourself up for success.