For people that are constantly on the move it can be difficult to find the time to fit a healthy diet and routine into your day to day, here are some habits that don’t take up too much time or effort.
Use stairs or your furniture as gym equipment.
If there is an option to take the stairs either at home or at work, do it. If what you’re looking for is a strong cardio workout, walk up and down the stairs repeatedly. Even if you only go up and down once, start somewhere and increase the amount as you feel stronger.
You can use gallons of water or bottled drinks of any kind as weights and chairs for tricep dip exercises.
Drink a little extra water every day.
We all know the health benefits that come with drinking water every day, it helps regulate your temperature, softens joints, protects your spinal cord and releases waste through urination and sweat. Since 50 to 75% of your weight is made up by water, drinking it is vital for your body to working to its fullest potential and staying hydrated.
Drink Carbonated Water instead of Diet Soda.
Research tells us that our brain reacts to artificial sweeteners the same way it does to sugary food. Ingesting sodas every day can increase your desire for foods that are high in calories and make you more vulnerable to weight gain. If you reduce your soda and artificial sweetener intake, it will benefit your waistline and your health.
Walk for 10 minutes.
Walking, even if it is for 10 minutes, can boost your cardiovascular health. If the cold weather is what is stopping you, wear a sweat-wicking layer, add insulating layers as they will provide warmth and finish it off with a waterproof windbreaker or coat.
Correct your Posture.
Having good posture can prevent backaches, fatigue, muscle pain and it can diminish the stress on your ligaments. Reminding yourself to sit up straight or straighten your posture until it becomes a habit will have a positive effect on your health.
Sleep 30 minutes earlier.
Many people don’t get a full night’s rest and whether you do or you don’t is the marker of good heart health. Being well rested after sleeping gives you more energy and helps you with healthy eating goals. When you haven’t slept enough it can reduce your body’s hormone production which will suppress your appetite, and this contributes to weight gain. If you suffer from untreated insomnia or sleep apnea you may have a higher risk of heart disease, obesity and high blood pressure.
Weigh yourself once a week.
Setting a weekly maintenance or goal for yourself can keep your weight from creeping up on you, write down what you see each week and compare it to your loss goal. When you weigh yourself make sure it is on the same day, at the same time and with the same amount of clothing, as this adds consistency.
Healthy breakfast to start the day.
Eating something that is high in fiber and proteins for breakfast should be enough to keep you energised. Starting your day properly can help you eat better throughout the day and help lower your risk of diabetes and improve your heart health.
Include lettuce in your meals.
Incorporating lettuce into your meals adds nutrients and water to your diet. Lettuce contains fiber that helps to fill you up with just 20 calories a serving.
Substitute unhealthy foods creatively.
Eliminating foods and snacks that are high in calories and low on the health benefit from your diet is a vital step to a healthier life. Low-fat dairy, whole grains, healthy oils such as avocado and olive oil, and natural sweeteners such as fruit rather than high fat or sugary alternatives.
Maintaining a healthy diet isn’t about depriving yourself from the things you love, rather it is about prioritising what is god for you and what will be of benefit to your body. These steps are not to be taken and applied in a single day, work through these steps patiently until healthier habits become part of your routine.