When it comes to adopting healthy new habits, there’s a world of advice out there that you can take on board. While it may initially feel tempting to plan a fitness overhaul, a drastic change to routine can often feel overwhelming. Instead, we recommend small, easy to achieve changes that can add up to make a big difference. Our seven simple switches for a healthier you can kickstart your wellbeing journey with noticeable, long-lasting results.
Eat a protein-packed breakfast
Waking up to a meal with at least 20 grams of protein helps to keep cravings and sugar crashes at bay. If you’re stuck for breakfast ideas why not try a couple of eggs, boiled or in an omelette, or if you have no time to cook in the morning, try greek yoghurt with a handful of nuts or dried fruits. Documenting your meals is a great way to ensure you’re hitting targets such as increasing your protein intake. The Food Journal is a clever organiser which will help you record food and water consumption, as well as your daily exercise.
Take a seat
Sitting down helps your brain to be more mindful about what you’re eating. Consequently, you will process hunger signals better, meaning you’ll eat less and feel fuller for longer. By taking a break at mealtimes, it also allows precious moments to catch up with family, or to gather your thoughts for the day ahead.
Drink a glass of water with each meal
Drinking the recommended 6-8 glasses of water per day is necessary for our body’s systems to function smoothly. But did you know, hydration is also essential to prevent over-eating due to hunger? Simply switching your normal fizzy or alcoholic drink to water can make a huge difference to your health and wellbeing.
Take time to pause and reflect
Before you reach for your mid-afternoon snack, stop and ask yourself if you’re actually hungry, or if you’re just acting out of habit. If you do decide it’s time to eat, slow down how long it takes you to chew each bite. Not only will it give your body a chance to process satiety, but it will also prevent you from missing out on just how delicious your food is.
Cook just one more meal at home
For every restaurant meal switched to a home-cooked equivalent, you could be saving yourself around 200 calories. Plan ahead at the beginning of the week with a Menu and Shopping Magnetic Fridge List to ensure you have everything needed to cook breakfast, lunch and dinner for the next seven days. Not only will you be choosing healthier options, but you’ll be saving money too!
Plate your meal backwards
Cast your mind back to the last meal you prepared and served. Did you start by piling on the carbs, then adding your protein, then to finish, a meagre serving of vegetables in the small space you had left on your plate? We’re all guilty of commonly doing this. Instead, start by filling half your plate with fresh veg, then divide the remaining quarters between protein and complex carbohydrates in order to help hit your recommended daily serving of fresh fruit and veg.
Ease yourself into a new nighttime routine by heading to bed 5 minutes earlier every couple of nights. Soon you will acclimate yourself to an improved sleep schedule, and set yourself on course to eight precious hours every evening.
Livestrong: How Body Mistakes Hunger For Thirst
Science Daily: Cooking at home tonight? It's likely cheaper and healthier, study finds