Here, seven simple changes that can help you reach your wellness goals:
- PRIORITIZE PROTEIN AT BREAKFAST
Skip the sugary breakfast. Eat some protein, a boiled egg and toast, a fried egg. A low-glycemic, protein-packed breakfast doesn’t just help keep you full, it can also increase your energy levels.
Research shows that eating more protein can help prevent muscle loss as we age.
- INCORPORATE HIGH-INTENSITY WORKOUTS
All exercise requires effort, but there are some workouts that can help you accomplish more in a short amount of time. Research shows high-intensity exercise (short bouts of max-effort intervals) burns more calories than steady-state exercise performed for the same amount of time. Try spurts of walking faster, or an easy jog for a minute or two on your walks; add in some hilly sections but be sure to warm up and cool down for 2-3 minutes at the front and back end of your regular walks.
- KEEP AN EATING SCHEDULE
Weight loss isn’t just about what you eat — it’s about when you et. Eating in alignment with your circadian rhythm may help with weight loss. Eat breakfast within 2 hours of waking — and stopping your food intake several hours before bed time.
Low calorie small snacks will help your body to continually burn calories, but be reminded, low calorie and small portions such as half an apple in the morning, the other half in the afternoon.
Avoid late evening snacking of any kind.
- DRINK MORE WATER
Our bodies often confuse hunger, thirst and fatigue. When you feel an urge to snack on something like chips, try drinking a glass of water first, along with a distraction such as stepping outside to smell the fresh air for a few minutes.
Quenching your thirst can help you avoid overeating. One study showed that overweight people who drank two glasses of water before their meals every day for three months lost an average of 2.6 more pounds than people who didn’t hydrate prior to eating.
To stay hydrated throughout the day, carry a reusable water bottle with you or set a timer every hour as a reminder to consume a glass.
- WALK FOR 30 MINUTES EVERY DAY
A low-impact exercise you can do every day is to walk 30 minutes at a fast pace. Think: Walk at the pace you use when you’re rushing through an airport terminal to make your flight.
- ADD SEEDS TO YOUR DIET
Like protein, fiber is another nutrient that can help promote satiety. Women should try to consume 25 grams of fiber per day, and men should aim for 35 grams.
Add chia seeds and/or ground flaxseeds to yogurt, smoothies and salads. This keeps you full longer. Other good fiber-rich snacks include edamame, almonds and avocado.
- REORGANIZE YOUR PLATE
Change your food plate geography. Aim for half your food volume at each meal to come from fruits and veggies. More non-starchy veggies will help you reduce your intake of meat and starch.