New year, new you.
By now, you’re likely tired of making new years’ resolutions. We all know how the cycle goes: make our resolutions, stick to it for a few weeks, and then they fade into memory as failed attempts at change. Part of the reason we have trouble sticking to these resolutions is simple: we’re overly ambitious.
I’m all for aiming high, but sometimes our ambitions are an act of self-sabotage. Rather than trying to drastically change your lifestyle with the arbitrary turn of the calendar, make small, targeted changes that both develop good habits and make a difference.
Here are my recommendations!
6 Small-But-Powerful Ways to Improve Your Health & Wellness
1) Have Breakfast
Breakfast is so important that it has its own slogan: the most important meal of the day!
Believe it or not, that isn’t just propaganda from food manufacturers to sell more cereal. Studies show that there are considerable health benefits in eating breakfast each morning. It kickstarts your metabolism, helping your body more efficiently burn calories throughout the day. Skipping breakfast (literally “breaking the fast”) throws off your body’s natural rhythm. Getting that blood sugar up in the morning also improves brain function and energy levels.
You don’t have to put a lot of effort into your breakfast for it to be effective, either. Even if you just grab a banana on your way out the door, have a bowl of oatmeal, or make a parfait with Greek yogurt and fresh fruit, your low-effort breakfast leads to big health gains.
2) Drink More Water
Most Americans just don’t drink enough water. Eight to ten glasses of water are recommended daily, but only 22% of Americans say they hit the mark. Even mild dehydration can cause headaches and a lack of energy. Drinking enough water, by contrast, allows the body to more effectively eliminate waste, cushions joints, helps regulate body temperature, and optimizes performance. How much you should drink varies by things like age, environment, activity level, and medical history. Regardless, if you feel thirsty or have urine that is anything but colorless or light yellow, you’re dehydrated!
3) Eat Undistracted
One of the big reasons we’re prone to overeating is that we eat while distracted. How many of us eat our meals in front of computers and television sets, focusing on anything but the food we’re consuming? Resolve to eat without distractions. When you are mindful of food as you eat – taking time to taste, to chew, and to listen to your body’s cues – you will better know when you are full. Not only is this key for weight management, but it helps reduce heartburn and indigestion as well.
4) Stick to a Sleep Schedule
The cornerstone of good health is good sleep. Sleep keeps your body functioning properly – improving memory and recall, cell regeneration, metabolism, heart health, and more. Every part of the body benefits from quality sleep. One of the ways you can easily improve your sleep is to be consistent. Go to bed at the same time each night and get up at the same time each morning as much as you can. Even on weekends! This consistency allows you to fall asleep more quickly and to wake feeling refreshed.
5) Rethink Your Plate
When we think of what makes a good meal, we typically think of three things: a meat, a starch, and a vegetable. We think of the meat and the starch as the most crucial, while vegetables? If we’re honest, we could take them or leave them. We don’t feel like we need them to have a complete meal.
It’s time to change that. Think of vegetables – especially dark leafy greens and other fresh, whole produce – as the star of the show. You should have the largest portions of these foods and smaller amounts of starches and meats – if you have them at all! I promise, you can have a well-rounded and filling meal that doesn’t involve pork, chicken, or beef.
6) Take Small Opportunities to Get Active
When trying to improve your fitness, you don’t have to start out with huge changes. In fact, starting with ambitions of an hour at the gym every day? It just isn’t sustainable. You have to build your endurance first. Instead, look for small opportunities to build your stamina. Fifteen minutes a day. Do that until you can increase to thirty minutes – and even longer!
Beyond your targeted “workout time,” take every chance to move. Park farther away at the store and the office. Take the stairs. Use a push mower instead of a riding mower. Play tag with the kids at the park or fetch with your dog instead of sitting on the sidelines. These small steps add to your endurance!
What small health habits have made the biggest impact in your life? Share in the comments!