Here are some strategies to implement to elevate your everyday wellness that focus less on counting and more on simple, sustainable lifelong habits.
Eat more fiber: Consuming more fiber-rich foods, especially vegetables with your meals will help reduce the number of calories eaten and will also help you feel full. Fiber is one of the food groups people don’t generally get enough of. Daily recommendations are 21 to 25 grams for women and 30 to 38 grams for men.
Eat more protein: Consuming more protein will not only reduce appetite and therefore your overall energy intake but it will also increase the thermic effect of digestion because protein requires your body to use more energy to digest it.
Get stronger: A combination of strength training and cardio in your weekly physical activities is a great way to burn more calories, boost overall metabolism and build muscle too.
Satisfied not stuffed: Eating slowly allows you to be more attuned to your hunger and fullness cues, which means that you can stop eating when you’re satisfied not stuffed. Not multitasking while eating will also allow you to be more aware of whether you’re getting full or not.
Move more: You can easily increase your daily physical activity by parking further from your destination (if it’s safe), taking the stairs, getting up from your desk at least once an hour, or using an activity tracker that prompts regular movement. Technology can be a fun way to increase your activity level.
Portion control: Eating off a smaller plate and using hand portions can be a relatively simple way to naturally decrease your calories at mealtime. One serving would be palm-size for protein, fist-size for vegetables, thumb-size for fats, and a cupped hand for carbs. Read the nutrition label to see what a serving size is for foods that come in multiple servings and portion out 1 serving rather than mindlessly eating from the bag.
Get better sleep: Getting sufficient sleep is important to help reduce hunger and cravings for sweets as that’s the easiest way to get energy when you’re tired. Figure out what time you need to be awake and how much sleep your body needs. Work back to figure out what your bedtime should be. Avoid stimulating activities or foods an hour before. Want to learn about your sleep sweet spot? Check out this video.
I’d love to know how many of these strategies you’re already doing. Reach out if you’re not sure where to get started.
Which ones make the biggest difference in how you feel overall?
Until next time!
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