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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!
I used to not be a morning person.
At the start, I often felt groggy and unmotivated, dreading the start of each day.
I experimented with various methods like waking up insanely early, yoga, and affirmations.
These things didn't bring me the positive boost in mood and energy I needed.
However, through this trial and error, I learned that the key to maximizing my morning energy lies not in rigid schedules or extreme measures, but in cultivating a balanced routine that prioritizes energy and a better mood.
In this post, we will explore five effective strategies you can add to your morning routine to boost your morning energy levels.
Let's dive in!
Stress is something we all experience, but what exactly is it?
At its core, stress is your body’s response to challenges or demands.
It can come from various sources—work pressures, personal relationships, or even the daily grind of life.
When stress becomes overwhelming, it can take a toll on your mental and physical health.
The good news is that there are effective strategies to help you manage and reduce stress levels.
In this post, we are going to explore 5 ways to ease stress and reclaim your peace of mind.
Let's dive in!
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!