A change in your diet and exercise routine is always top of mind with the new year around the corner. While healthy eating and a steady exercise routine is always important, we wanted to provide a few tips to help you make lifestyle changes instead of short-term resolutions:
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Set SMART Goals.
- You want your goals to be Specific, Measurable, Achievable, Relevant and Time bound.
Become a more mindful eater.
- Wait until ~15 minutes after you finish eating to see how you feel. Are you full? Satisfied? Energized? Bloated? Still Hungry? Etc. Don’t judge the feeling, just use it as a tool to move forward about which foods help you feel your best.
Make healthy substitutes for more nutrient dense foods.
- Low carb tortillas for tacos
- Spaghetti squash or zucchini noodles for your next Italian dinner
- Cauliflower or broccoli rice
- Greek yogurt for sour cream for dips
- Lettuce or sweet potato buns for a burger
Increase protein intake.
- Incorporate eggs, dairy products, lean meats, nuts/seeds, beans throughout your day
- Tips to boost protein with your meals—add extra egg whites to your recipes, add protein powder into food (ex: oatmeal), top your meal with Greek yogurt, pureeing cannellini beans in your mashed potatoes or sprinkling nutritional yeast on top of popcorn or a salad.
- A simple 5-minute brisk post-meal walk, three times daily, can increase your daily calorie burn by up to 70 calories per day. By making this a habit, you can burn an additional 25,550 calories per year (that can be equivalent to 7-8 lbs of weight loss per year!).
- Start by allocating 5min of your lunchbreak to include a walk
Remove the word diet and cheat meal.
- Dieting usually has a beginning and an end and cheating makes us feel like we have done something bad. Making a lifestyle change can lead to long term results and making the choice to have a cookie is not cheating it’s a treat.