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Adopting healthy eating habits is essential for maintaining overall well-being and promoting a balanced lifestyle.
By making small yet impactful changes to your daily routine, you can improve your nutrition and boost your energy levels.
In this post, we’ll explore five practical eating habits that can help you eat healthier, maybe trim a few pounds, and improve your mood & well-being.
Let's dive in!
One of the most simple habits you can implement is eating 3-5 servings of fruits and vegetables daily.
Nutrient-dense foods like fruits and vegetables contain fiber, vitamins, and minerals.
And with that fiber, you can stay fuller for longer.
This is how I recommend tracking serving sizes:
Eating this many servings daily should give you the minimum nutrients necessary to keep you going healthy.
Protein is a necessity for not only cells but for recovery and satiety.
According to one study, it keeps you fuller for longer periods, as protein takes longer to digest.
In another study, a high-protein diet helped overweight women consume 441 fewer calories (on average) per day.
This is why we recommend eating protein with every meal.
When eating protein, here are the guidelines we recommend the following:
Shooting for at least 1-2 servings per meal should give you a good amount of protein to stay fuller for longer and hit your protein goals.
When I was overweight in high school, one of the biggest changes I made in my lifestyle was journaling what I ate throughout the day.
This led to me being aware of how much I ate... and how bad I ate.
As a result, I was able to make the necessary changes.
You don't need to track everything you ate in its entirety, but logging or tracking how many times you eat per day and what you eat gives you awareness of what you consume.
In one study, overweight individuals who tracked calories with a fitness tracking app ended up losing a significant amount of weight.
Using an app like MyFitnessPal or MyMacros allows you to accurately track what you're eating throughout the day.
These kinds of food tracking apps will also allow you to educate yourself on healthier food options, portion control, and better eating habits in the future.
Keep junk food away from your home or workspace.
According to one 2002 study, individuals who had access to junk food in the workspace ended up eating more calories.
No matter what kind of willpower you believe you have at the beginning of the day,
Stress and other busywork tend to get the best of us to give in to junk food. I know from personal experience.
Here's what I recommend:
Drinking water is one of the best habits you can build for exercise and nutrition.
Staying hydrated allows you to regulate body temperature and provide nutrients throughout the body.
In addition, there is a correlation that drinking water can reduce calorie intake.
Lastly, it has a plethora of cognitive benefits by improving mood, sleep quality, and more.
If you actively work out, you should consider getting at least one gallon of water per day.
Remember that habits can be influenced by your environment.
One of the easiest habits you can implement is carrying a stainless steel water bottle with you wherever you go.
This allows you to habitually drink water throughout the day.
I personally carry a 64 oz Hydro Flask with me for this reason.
Incorporating these five healthy eating habits into your daily routine can significantly enhance your nutrition and overall health.
From increasing your fruit and vegetable intake to staying hydrated, each step contributes to a more balanced lifestyle.
Remember, small changes can lead to lasting results, so start implementing these habits today for a healthier, happier you!
Thank you for reading!
Intermittent fasting (IF) has gained significant popularity in recent years as a dietary strategy for weight loss and overall health improvement.
But does it really work?
In this post, we’ll explore the principles of intermittent fasting, its potential benefits, and what the research says about its effectiveness.
Let's dive in!
Grip strength is often overlooked as a key indicator of overall health and longevity.
However, a growing body of research has highlighted the significance of grip strength and its correlation to mortality rates.
A landmark study published in the Lancet in 2015 analyzed data from over 33,000 adults across 17 countries.
The researchers found that decreased grip strength was associated with a higher risk of mortality from all causes, as well as a greater likelihood of developing conditions like heart disease, stroke, and respiratory issues.
Given the importance of grip strength, it's crucial to understand the intricate musculature that gives us the ability to grasp, lift, and manipulate objects with our hands.
The forearms house a complex network of muscles that play a central role in wrist and finger movements, directly impacting our grip capabilities.
In this post, we'll delve into the anatomy of the forearm muscles and explore targeted exercises to help you build strength and enhance your overall functionality.
Let's dive in!
Achieving an impressive muscle pump during your workouts is a sign that you're really challenging your muscles and driving blood flow to the target areas.
Not only does this pump feel incredibly satisfying, but maximizing it can also translate to better muscle growth over time.
In this blog post, we'll explore 5 proven strategies you can use to amplify the pump and take your training to the next level.
Let's dive in!