It’s understandable that people consistently defer taking care of their health to another day. It will take great willpower! I will have to exercise a lot! But I already work so hard. I need my snacks and my time on the couch. I’ll get healthy next month when work calms down a little.
With these easy shortcuts to better health, there’s no reason to put it off any longer. Good health doesn’t have to hurt. It doesn’t have to be hard. It should raise your spirits, fill you with energy, light your fire!
Forget deprivation and suffering. It’s unsustainable anyway (not to mention bound to fail). Start with small changes that have a big impact.
1. Eat breakfast
Yes, yes, the most important meal of the day and all that. But why? There are any number of reasons to eat breakfast. It’s one of the easiest things you can do to create almost immediate change in your body. Why?
Fasting for hours while you sleep slows down your metabolism. It’s important to break that fast in the morning and get your metabolism up and running. A healthy metabolism, as we all know, is essential for weight control.
Studies show people who eat breakfast maintain their weight better than those who don’t. Skipping a meal means you’ll get hungry – probably on the way to the office or somewhere else where it’s extremely inconvenient to eat. Ready-made, on-the-go meals are a major health killer. They’re full of calories and no picnic for your wallet either.
Breakfast is brain food. Skip it and you’re in for killer mood swings, flailing concentration and low self-confidence.
2. Drink more water
Forget the old “eight glasses a day” rule. Science has mixed opinions about that anyway. Just drink water. Not Snapple, Coca-Cola, coffee, milky tea or even health drinks. Choosing water over that venti latte every morning can save you over 100,000 calories per year! (That’s about 33 pounds, for your information).
Water is awesome for weight loss, especially for those who regularly drink sugary beverages. Not only does it save a lot of unnecessary calories but it prevents sugar crashes and the ensuing need for more sugar.
It has incredible powers! Drinking more water reduces risk of heart attack, cures headaches, aids digestion, and even reduces risk of cancer.
Carry a water bottle to encourage good hydration. Make sure it’s a reusable one! Drink sparkling water when you need a treat. A little lemon or grapefruit juice will give it a nice kick.
3. Meditate
Meditation is not just for your mind; it affects your physiology. For example, meditation not only lowers stress, but actually reduces levels of the stress hormone cortisol. Heightened awareness and concentration means you make better, more informed food choices and are less likely to consume calories for pleasure.
Recent studies have shown that meditation actually changes the brain in a way that prevents mental illness, by increasing signaling connections in the brain (a process called axonal density).
Because meditation changes the brain’s response to emotional stimuli (i.e. emotional processing in the brain), the effects continue even when you’re not actually practicing it. That’s why meditators often seem calmer and more in command of themselves.
Science shows that transcendental meditation is linked to lower doctor bills compared to those who don’t practice meditation. Also, those who meditate have been found to miss fewer days of work due to respiratory infections or severe cold symptoms.
4. Eat from a smaller plate
Reducing portion size can have a dramatic impact on health, even if portions are only decreased a little. Eating from a smaller plate is just one trick. Adding bran works well too, as does the use of measuring cups and avoiding buffet-style meals.
Several studies have shown that when served the same amount of food on a smaller plate, people tend to eat less and feel equally satisfied. It’s an obvious trick, but it works.
In one study, participants using a larger bowl ate as much as 30 percent more than participants eating from smaller bowls.
Even 100 fewer calories per day can make a major impact – as many as 12 pounds per year.
5. Bring your own lunch
Brown bagging it is not just retro and cool, it’s wickedly good for the health. It saves you money and a lot of unnecessary calories. Also, there’s a lot to be said for food you make with your own hands. When you know what’s in it, you’re less likely to indulge. When you cook for yourself, you’re also less likely to add that extra spoonful of mayonnaise or refined sugar.
Don’t eat it at your desk! A bagged lunch is an excellent opportunity to explore the area surrounding your workplace. Does the nearby art museum have a lovely garden you can enjoy with your packed lunch? Is there a local park where you can sit by the water and sip tea?
It’s a great way to manage portion control. Take-out meals are often much larger than those you would make for yourself at home.
Not standing in line and waiting around for your meal means more time to take a noon-time stroll, get a little cardio and indulge in some fresh air.
The real trick is to find changes that work for you, changes you feel good about, changes that are easy to implement. A few other ideas: use natural sweetener like honey or stevia instead of refined or processed sugar. Take noon-hour walks instead of sitting around in the lunchroom. Make your own nut butters. Practice smiling more often. Switch to gluten-free bread. Try taking Omega-3 for a couple of weeks.
Whatever it is, make a plan and stick with it. If it doesn’t work, try something else. Just do something. Anything. It’s far better than doing nothing.
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