Essential Tips to Living a Healthy Lifestyle
If you’re on a mission to live a healthier lifestyle then it’s really important to focus on the right things. Losing pounds feels good, but if those pounds are precious muscle, then you’re actually hurting your overall ability for fat loss and damaging your metabolism. In order to ensure that the weight you’re losing is FAT and not MUSCLE implement the following tips:
Healthy Lifestyle Tip #1: Keep Track
Your willingness to track your food intake is directly proportional to your desire to lose weight. Being serious about losing weight means taking note of every morsel you consume. But keep in mind, however, that the type of food you eat matters - not just the calories. Make sure the calories you are consuming contain enough protein, fiber and healthy fat, and limit the sugar, artificially flavored foods and processed foods.
Healthy Lifestyle Tip #2: Eat Breakfast
Possibly the most fundamental eating tip of all time, a healthy breakfast with a good protein source will help your body have good calories to burn throughout the a.m. hours, letting you get to lunch without being tempted by that mid-morning doughnut or vending machine stop. Try the following: Greek yogurt with low sugar granola and fruit; whole grain toast, natural peanut butter and banana; or 2 eggs, whole grain toast and fruit.
Healthy Lifestyle Tip #3: Avoid Getting Too Hungry
Dieters often fast until they can’t take it any longer. Unfortunately, many poor choices are made in the heat of the hunger moment. Keep healthy (protein-rich and low carb) snacks nearby to stave off hunger and drink plenty of water to avoid eating when you should be drinking. Examples include: Greek yogurt with fruit; unsalted nuts; celery with natural peanut butter; cottage cheese and fruit; or hummus and veggies.
Healthy Lifestyle Tip #4: Underestimate Your Routine
Yes, you just pumped iron for an hour and ran six miles. But that doesn't mean you now have license to eat a scone and wash it down with a double mocha. To keep from overeating or making poor choices after a workout, grab a bite immediately after - such as a Greek yogurt and fruit, but make it a small bite. And drink plenty of water. Then wait. Your brain needs time to tell your body it’s full. Once home, enjoy a quality source of protein, veggies and complex carbohydrate, such as a large salad topped with salmon and quinoa.
Healthy Lifestyle Tip #5: Stay Home
Your favorite restaurant may be calling your name, but don’t listen! By cooking your own dinner at home, you’ll sidestep a variety of pitfalls that occur while eating out. Eat out for special occasions or with company. Make the occasion a special time, not an every-day occurrence.
Healthy Lifestyle Tip #6: Reduce Alcohol Intake
It helps you relax and—if you drink red wine—can offer health benefits. But alcohol also comes with a lot of useless calories. To avoid having more calories to burn than necessary, skip the evening cocktail or beer and grab another glass of water. Sick of water? Reach for seltzer with a splash of 100% fruit juice.
Healthy Lifestyle Tip #7: Redirect
Sticking with a lifestyle change can get hard. The next time it gets unbearable, grab your phone and walk out of the danger zone (your kitchen) and call a friend or loved one. Ask how life is going or plan a movie night—just talk about whatever will take your mind off the temptation that will derail your efforts.
Healthy Lifestyle Tip #8: Hit the Hay
Sleep is probably the most underrated human necessity. Without sleep, your body is unable to cleanse, rejuvenate and repair. Your body also builds up stress hormones, which prevent your body from burning body fat. Getting to bed at a consistent and reasonable time each night helps to avoid late night snacking, as well as allow your body to function at its best!
Healthy Lifestyle Tip #9: Go Green (First)
There are lots of good foods out there that you need—lean meats, dairy, etc. But don’t let these be the bulk of your diet. Start your meals with something healthy and green - such as a salad or veggies and hummus - to fill up on essential vitamins, minerals and fiber, rather than the carbs.
Healthy Lifestyle Tip #10: Weigh Yourself
You might not like the idea of jumping on the scale, but if you don’t weigh yourself, you may not recognize your progress. Just as you should keep track of your dietary intake, you should also keep track of your weight. Doing so allows you to make adjustments to your eating and exercise routines as needed, as well as hold you accountable. We recommend weighing yourself weekly, preferably at on the same day and time each week.
Healthy Lifestyle Tip #11: Disconnect Your Food Choices from Life's Ups and Downs
Life comes with ups and downs. Your dietary intake should not. When stressed, don’t go to the vending machine. Put on your walking shoes and get going instead!
Healthy Lifestyle Tip #12: Keep the Burn Going
Working out is not supposed to be a walk in the park. If you're walking or running, try intervals, which means pushing yourself for 30 seconds or so at a faster pace and then returning to your comfortable pace for a few minutes. Continue these intervals for 10-20 minutes to keep your body burning calories and shedding pounds.
Healthy Lifestyle Tip #13: Goodbye Sugary Sweet
Everyone needs a quick sweet on occasion. Make sure yours is natural, whole fruit rather than regular old sugar. Every day, it seems more research is showing that refined sugars and high-fructose corn syrup increase your likelihood of weight gain more than anything else.
Healthy Lifestyle Tip #14: Move Now!
Maintaining a consistent, challenging exercise program is essential for your continuous weight loss, but don’t let that be your only exercise. Build 15-minute windows throughout your day during which you can take a brisk walk. You’ll be more alert at work and the pounds will keep dropping.
Healthy Lifestyle Tip #15: Don’t Give Up
You may think it’s too easy a tip to list, but very few people have the will power necessary to keep with a program long enough to see the desired results. Commit yourself today to being one of those few. Rather than committing to another New Year's Resolution to follow a diet, commit to living a healthier lifestyle. A diet has an end, but a healthy lifestyle does not. Ask yourself what kind of behaviors you can commit to for your lifetime and do your best to continue these behaviors day-to-day. From there, success will follow!
Healthy Lifestyle Tip #1: Keep Track
Your willingness to track your food intake is directly proportional to your desire to lose weight. Being serious about losing weight means taking note of every morsel you consume. But keep in mind, however, that the type of food you eat matters - not just the calories. Make sure the calories you are consuming contain enough protein, fiber and healthy fat, and limit the sugar, artificially flavored foods and processed foods.Healthy Lifestyle Tip #2: Eat Breakfast
Possibly the most fundamental eating tip of all time, a healthy breakfast with a good protein source will help your body have good calories to burn throughout the a.m. hours, letting you get to lunch without being tempted by that mid-morning doughnut or vending machine stop. Try the following: Greek yogurt with low sugar granola and fruit; whole grain toast, natural peanut butter and banana; or 2 eggs, whole grain toast and fruit.
Healthy Lifestyle Tip #3: Avoid Getting Too Hungry
Dieters often fast until they can’t take it any longer. Unfortunately, many poor choices are made in the heat of the hunger moment. Keep healthy (protein-rich and low carb) snacks nearby to stave off hunger and drink plenty of water to avoid eating when you should be drinking. Examples include: Greek yogurt with fruit; unsalted nuts; celery with natural peanut butter; cottage cheese and fruit; or hummus and veggies.
Healthy Lifestyle Tip #4: Underestimate Your Routine
Yes, you just pumped iron for an hour and ran six miles. But that doesn't mean you now have license to eat a scone and wash it down with a double mocha. To keep from overeating or making poor choices after a workout, grab a bite immediately after - such as a Greek yogurt and fruit, but make it a small bite. And drink plenty of water. Then wait. Your brain needs time to tell your body it’s full. Once home, enjoy a quality source of protein, veggies and complex carbohydrate, such as a large salad topped with salmon and quinoa.
Healthy Lifestyle Tip #5: Stay Home
Your favorite restaurant may be calling your name, but don’t listen! By cooking your own dinner at home, you’ll sidestep a variety of pitfalls that occur while eating out. Eat out for special occasions or with company. Make the occasion a special time, not an every-day occurrence.
Healthy Lifestyle Tip #6: Reduce Alcohol Intake
It helps you relax and—if you drink red wine—can offer health benefits. But alcohol also comes with a lot of useless calories. To avoid having more calories to burn than necessary, skip the evening cocktail or beer and grab another glass of water. Sick of water? Reach for seltzer with a splash of 100% fruit juice.
Healthy Lifestyle Tip #7: Redirect
Sticking with a lifestyle change can get hard. The next time it gets unbearable, grab your phone and walk out of the danger zone (your kitchen) and call a friend or loved one. Ask how life is going or plan a movie night—just talk about whatever will take your mind off the temptation that will derail your efforts.
Healthy Lifestyle Tip #8: Hit the Hay
Sleep is probably the most underrated human necessity. Without sleep, your body is unable to cleanse, rejuvenate and repair. Your body also builds up stress hormones, which prevent your body from burning body fat. Getting to bed at a consistent and reasonable time each night helps to avoid late night snacking, as well as allow your body to function at its best!
Healthy Lifestyle Tip #9: Go Green (First)
There are lots of good foods out there that you need—lean meats, dairy, etc. But don’t let these be the bulk of your diet. Start your meals with something healthy and green - such as a salad or veggies and hummus - to fill up on essential vitamins, minerals and fiber, rather than the carbs.
Healthy Lifestyle Tip #10: Weigh Yourself
You might not like the idea of jumping on the scale, but if you don’t weigh yourself, you may not recognize your progress. Just as you should keep track of your dietary intake, you should also keep track of your weight. Doing so allows you to make adjustments to your eating and exercise routines as needed, as well as hold you accountable. We recommend weighing yourself weekly, preferably at on the same day and time each week.
Healthy Lifestyle Tip #11: Disconnect Your Food Choices from Life's Ups and Downs
Life comes with ups and downs. Your dietary intake should not. When stressed, don’t go to the vending machine. Put on your walking shoes and get going instead!
Healthy Lifestyle Tip #12: Keep the Burn Going
Working out is not supposed to be a walk in the park. If you're walking or running, try intervals, which means pushing yourself for 30 seconds or so at a faster pace and then returning to your comfortable pace for a few minutes. Continue these intervals for 10-20 minutes to keep your body burning calories and shedding pounds.
Healthy Lifestyle Tip #13: Goodbye Sugary Sweet
Everyone needs a quick sweet on occasion. Make sure yours is natural, whole fruit rather than regular old sugar. Every day, it seems more research is showing that refined sugars and high-fructose corn syrup increase your likelihood of weight gain more than anything else.
Healthy Lifestyle Tip #14: Move Now!
Maintaining a consistent, challenging exercise program is essential for your continuous weight loss, but don’t let that be your only exercise. Build 15-minute windows throughout your day during which you can take a brisk walk. You’ll be more alert at work and the pounds will keep dropping.
Healthy Lifestyle Tip #15: Don’t Give Up
You may think it’s too easy a tip to list, but very few people have the will power necessary to keep with a program long enough to see the desired results. Commit yourself today to being one of those few. Rather than committing to another New Year's Resolution to follow a diet, commit to living a healthier lifestyle. A diet has an end, but a healthy lifestyle does not. Ask yourself what kind of behaviors you can commit to for your lifetime and do your best to continue these behaviors day-to-day. From there, success will follow!
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