So, you've heard that dieting is no longer a thing. You've probably heard that going keto and cutting out carbs and Weight Watchers don't usually result in long-term weight loss and can often result in you gaining weight afterward.
Most (smart) experts preach that healthy habits are the best way for the vast majority of people to achieve their goals, maintain them, and live their lives to the fullest.
That's great, but "healthy habits" are so broad that they can be difficult to sell and teach on a large scale. So today we are putting together a list of 5 habits that have transformed many lives.
- Fluff with Veggies:
If you can get into the habit of fluffing your meals with high-fiber, low-carb, low-calorie veggies, you can probably achieve a moderate calorie deficit without counting, tracking, or cutting anything out. We recommend eating half a plate of vegetables at least twice a day if not three times a day if possible. If you're not having a traditional "plated" meal and instead prefer something like a casserole, stew, or even a bowl of oatmeal, keep the "half a plate" in mind but think "fluff." Casseroles, chili, and soups can all benefit from the addition of frozen or fresh vegetables
Make it simple by incorporating vegetables into your favorite meals! Don't make too many changes too quickly. If you enjoy mac and cheese, consider substituting steamed cauliflower or broccoli for the pasta and cheese sauce. If you like tacos, consider making a taco salad with the same flavor and satisfaction and topping it with a few chips for crunch!
- Sips Over Chips:
Boredom eating, stress eating, emotional eating, and habitual eating while working or watching TV are all examples of unhealthy habits that can be difficult to break. Instead of completely eliminating the habit and comfort of having something to munch on during those times, I recommend replacing it with SIPS. In the morning, sips can include coffee, herbal tea, low-sugar hot cocoas, decaf unsweetened lattes, or naturally flavored water.
- Do the Little Things:
There is no nice way to put it, but don't be lazy. Remove your buttocks and place your dishes in the sink. Fill the dishwasher with dishes. Fold and store your clothing. Instead of using Instacart, go grocery shopping yourself. Place your car further away from the store. Stop asking someone else to get you something and go get it yourself.
Make it a habit to do the little things that will get you moving more. It will not only get you moving, but it will also keep you alert and reduce your chances of becoming sluggish and tired throughout the day.
A little truly goes a long way.
- 10-Second Breather:
10 Second Breathers rule! If you see a big box of donuts and want to eat them all or just want to eat to distract me from life, take a deep 10-second breather, tune into what your body really needs, and either enjoy my treat mindfully or move on depending on what you choose.
It's all too easy to dive into a meal, snack, or treat while feeling anxious, stressed, or thinking about a million other things. It's almost instinctual for us to fall back into the "screw it" mindset and allow overeating and mindless eating to take over.
- Be Kind to Yourself:
We've also heard this one. Talk to yourself as you would your best friend. Corny, exaggerated, and unrealistic. Whatever you want to call it, it works. If you believe you are fat and ugly and do not deserve nice things, you will treat yourself accordingly. If you believe you will never be able to lose weight and keep it off, you will treat yourself accordingly (hello self-sabotage). If you believe you failed because you ate one or three cookies, you will treat yourself as a failure.
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