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by Tony Gjokaj August 28, 2024 3 min read
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!
Tony is the Owner of Reforged. He is a PN1 Certified Nutrition Coach and has been in the fitness space for over a decade. His goal is to help millions exercise their way out of depression and anxiety.
by Tony Gjokaj December 06, 2024 3 min read
Sound sleep is essential for overall health and well-being.
It refers to uninterrupted, deep sleep that allows your body and mind to rest and rejuvenate.
During sound sleep, your body undergoes vital processes, such as muscle repair, memory consolidation, and hormone regulation.
Unfortunately, many people struggle with sleep disturbances, leading to fatigue and reduced quality of life.
In this post, we are going to explore five effective ways to achieve sound sleep, starting with what sound sleep is.
Let's dive in!
by Tony Gjokaj December 04, 2024 2 min read
Hey everyone, my name is Tony and I write about living a more active lifestyle to battle depression and anxiety.
During my middle and high school years, I was an overweight, sleep-deprived, and depressed kid.
I lacked self-confidence in myself and would do things to please others, which led to people regularly walking all over me.
Because I didn’t want to be a burden on them, I would sit there and take EVERYTHING people would say about me.
by Tony Gjokaj November 27, 2024 4 min read
As the New Year rolls in, many of us set ambitious resolutions focused on exercise, wellness, and personal development.
However, achieving these goals can often feel overwhelming.
In this post, we are going to explore five practical hacks to maximize your New Year’s resolution goals.
Let's dive in!