As the year comes to an end, you may be thinking about what you want to accomplish in 2022. It’s time to make your resolutions, and this is your year to stick to them! Of course, it’s easier said than done, but we’re here to help you!
Actual change starts with small changes that build on themselves over time to give you the results you want that last. Learn how healthy eating habits, as well as exercise, will help you crush your 2022 goals.
Healthy Eating Habits to Start With
The best way to make lasting changes is by starting small and understanding that it will take time. Any program that promises to help you lose weight in 30 days won’t help you make the changes you need to keep the weight off and become healthier.
We’re not saying those programs are inherently wrong, and they really do help many people. We just want you to understand that to keep the weight off; you need to learn how to make healthier habits in conjunction with those programs.
1. Drink Water Instead
I don’t think you’ll ever read an article about making healthier changes that don’t have this tip in there. This is even something we have to remind ourselves to do every day and understand you’re not going to be able to switch to only water overnight.
Slowly start to integrate water into your diet by drinking a glass between anything else you drink that day. Always start your day with a glass of water, and end with water as well. Soon you’ll begin to prefer drinking water over other things, and it’ll come naturally to you.
2. Eat Slower
If you’re someone who finishes their meal within 5 minutes of it being put in front of you, you need to slow down. It takes up to 20 minutes for your body to tell your brain you’re full and to stop eating.
When you eat all that food at once, you’re not giving your body a chance to say it had enough, and you’re most likely overeating. Take your time, chew thoroughly, and listen to your body.
3. Stick To Serving Size
Eating slower will help with this. When you finish the recommended serving size, resist the urge to go back for seconds.
If you’re still very hungry after one serving size is sure to drink more water. It will help to fill you up without compromising your healthy changes.
4. Eat Fruits and Vegetables
Switch out your snacks with more fruits and vegetables to give your body more of what it needs. Check out these healthy snacks to curb your cravings for ideas on new snacks you can try.
5. Don’t Eat Out of the Package
Instead of eating out of the package, put your food on a plate. This will help you portion what you eat and make it tougher to eat the entire package in one sitting.
6. Don’t Skip Meals
You might think skipping meals will help you lose weight, but that’s not necessarily true. When you skip meals, you’re messing with how your body processes food, and it can sometimes make you store more fat.
It’s also more likely you’ll overeat at other meals when you skip one since your body is hungry for those nutrients.
7. Cook for Yourself
Whenever you can, cook meals for yourself at home. Restaurants often use a lot more butter and other fats when cooking your food. While it definitely tastes better, it’s ruining all the hard work you do.
That doesn’t mean don’t ever go out to eat. Just be sure to do it in moderation.
Pair These With Exercise
Sticking to these healthy eating habits will help you reach and meet your goals, but it’s not enough. You should also be exercising at the very least 2 to 3 times a week to truly see your desired results.
Eating healthy will give you more energy, and you will notice weight loss with that alone, but it won’t help you build muscles and tone your body. Exercise is essential to keep your heart healthy and immune system strong.
That’s why when you’re looking to make lasting changes to your routine, it’s important to pair exercise with healthier eating.
How to Get Started
The first step is to create realistic goals. This is critical whether you’re working with a personal trainer or trying to reach your goals alone. Setting goals will help you track your progress and show you what is and isn’t working.
The next step is to create a routine and stick to it. On a calendar, mark the days you’re going to exercise and for how long. Then, create a menu that you want to eat that week. Go shopping and only buy things on your menu to help prevent you from cheating on the menu.
Do this for a month, then reassess. If it’s not working, try to make more small changes or add more exercise into your routine. If you’re having a hard time doing it alone, then consider reaching out to a professional for help.
Reach Your Goals This Year
Now that you know the healthy eating habits you should change along with regular exercise, it’s time for you to start making changes to be healthier this year. Remember to start slow and be patient with yourself.
If these tips aren’t working for you and need more help, contact us today! At Peak Physique, we’re dedicated to helping you reach your goals and keep them throughout the entire new year. We can’t wait to help you!