If we were considering which good habits we would need to acquire in our battle to lose weight and keep it off then the following tips have got to be an important habits to use.
Eat healthily – so what is healthy eating and how do you know?
- Variety – variety in the foods you eat is vital in stopping you from suffering with diet boredom. But also provides our bodies with an essential mix of nutrients.
- 5 a day – if you don’t like it, as most people with young kids know you have to dress it up and this is when recipe books might be beneficial.
- Fibre – is important as it not only fills you up but it also help maintain a healthy digestive tract.
- Calcium – mix and match with milk and yoghurt
- Protein – will keep you more satisfied and you need to make sure you have some at least twice a day especially chicken and fish.
- Cut down on saturated fat – as it is bad for your health, known to increase your risk of higher cholesterol and heart disease.
- Limit sugary foods and alcohol – these are empty calories but we do like them and so whilst it is important to most of us to have some it would be foolish to have too many. There are plenty of lower calorie options available in the shops.
- Water – 6 x 8 oz glasses or 1 ½ litres a day
- It is easy to forget what you have and haven’t had which is why people who are keep a food diary get better weight losses.
- Be More active – one of the easiest and least expensive ways of doing this is walking; pedometers accurately monitor how active you are, so you know which stage you are at, and also tell you when you haven’t done enough. As can apps on your phone I’m using the Strava app which is free and it’s really easy to use.
- Portions –It’s not always about what food is on your plate its how much of it there is that will determine how successful you are on weighing scales.
Staying Focused and Motivated – this is a key part of being successful long term and has definitely been a major factor that has affected us all during Lockdown and no group meetings. If it was as easy as just following a diet, none of us would have a weight problem, as to be honest we could ALL have been eating healthier.
Changing habits is not easy e.g. Arms – fold them and then fold them now unfold them and try folding them the other way. But the more we practice the easier it becomes.
This is such a shame because by making those small changes to our unhealthy habits we could have it all.
Do you clean your teeth every morning?
Do you have a wash daily?
Do you have a favourite programme on TV you watch every week?
Do you go to the same Supermarket to shop?
These are called habits, a habit is simply a behaviour that’s repeated over and over again so that it becomes automatic.
Automatic habits can also help enhance our efforts to become healthier.
So thinking about healthy eating and healthy life habits many of us have got into the habit of using skimmed milk, low fat spread, half fat cheese, low calorie spray oil and sweeteners. Whilst you may not have enjoyed the change to begin with over time they become second nature, and now you wouldn’t dream of using the full calorie versions. It just proves that if you are serious about long term health and weight benefits we will put up most things!
An easy one to start with is if you always have a coffee and a biscuit or two at 11.00, think about changing the drink – if you chose a fruit tea, you probably wouldn’t associate a biscuit with it, therefore breaking the link. Science tells us it takes 66 days to form a habit!
Think of any habits you can that you’d like to have in place, start making changes now and create those new healthier habits. Believe me you can, you created the unhealthy habit you want to remove!
The more you repeat these behaviours the more they are likely to become a habit. And the sooner we feel the benefit of them, the more powerful they become.
Breaking a bad habit is difficult though isn’t it! Bad habits are like comfy beds, easy to get into, hard to get out of! So instead of trying to break a bad habit, look to replace it with a new good/healthier habit.