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4 Things to Do Instead of “Dieting”

 

These days, more and more of us are becoming concerned with our health, and with the impact that our lifestyles will have on our overall well-being.

Part of this concern is driven by the fact that certain public health crises are becoming more prevalent and well-documented. For example, more and more children are now diagnosed with type II diabetes (once thought to only affect adults) and heart disease is massively prevalent.

Another part of the concern is driven by the fact that there is now more information available than ever before on “how to live a healthy life.” Or, at least, there are more ideas, suggestions, and theories out there than ever before about what we should do to maintain peak health.

Perhaps the most common place people turn when trying to overhaul the way they approach their health, is diet routines and plans of different types. And there’s definitely no shortage of diets out there, with new eating plans popping out and taking the world by storm at least once a year or so.

The thing is, there are some real downsides to getting on the fad-diet bandwagon. For one thing, many diets are highly restrictive and will lead to nutrient deficiencies, and other problems of the body, if they’re stuck with for too long. For another thing, diets that are specifically in place for weight loss may help you to shed the pounds, but then, as soon as you go back to your normal way of eating, all that work is undone.

If you want to feel your best, be your healthiest, and maybe lose a bit of weight, too, here are some things that you should consider doing instead of “dieting.”

 

Focus on whole, unprocessed foods, instead of perpetually starving yourself and calorie counting.

A cornerstone of many diets is to restrict calories, either directly, or incidentally, so that your body is forced to burn through some of its fat stores, thereby getting you to lose some weight.

The thing is, there are downsides to being in a state of constant calorie restriction. The Minnesota Starvation Experiment, which took place during World War II, for example, found that test subjects who restricted their calories over a prolonged period of time ended up experiencing a serious decline in mental and physical health.

If you’re dieting for better health; meticulously counting your calories and eating less than you feel like you need, may have some benefit as a short-term fix to move you from an unhealthy weight to a healthier one. But, restricting calories over the long term isn’t a good idea.

In fact, high calorie foods can be healthy. After all, your body needs those calories for something, right?

The key is to focus on whole, unprocessed foods, and to avoid the more “artificial” and “processed” stuff.

Generally speaking, when you eat your fill of whole, unprocessed foods, and nutritious home-cooked meals, you’re going to get a good balance of nutrients, fiber, and the right balance of calories to nourish you, without dramatically overdoing it.

Just go easy on the added fats and oils, as they make it easy to ramp up the calories without feeling it.

Follow the ancient wisdom of “breakfast like a king, lunch like a prince, dinner like a pauper.”

There’s an old saying that goes “eat breakfast like a king, lunch like a prince, and dinner like a pauper.”

As it so happens, recent research has found evidence that eating your larger meals earlier in the day, and eating smaller meals (if anything) at night, may be a key to good overall health, and maintaining a healthy weight.

The key here seems to have something to do with your body’s circadian rhythms, and the release of different hormones throughout the day. When you expose yourself to bright light, you signal your body that it’s daytime. Apparently, the same thing is true when you eat a big meal.

Just tried to focus on having a bigger breakfast and lunch, and a much smaller evening meal, and see how it affects you. Likely, you’ll notice some significant benefits after a pretty short while.

Do some occasional fasting.

A lot has been written in recent times about the benefits of occasional fasting. According to research from different labs, going without food every now and again can help you to regulate your insulin levels, improve your blood sugar, help to clear away damaged cellular tissue in your body, and more.

The key is that your fasting should be “occasional” instead of “continual.”

The fitness writer Brad Pilon argues, in his book “Eat, Stop, Eat”, that the best way to approach fasting is to go for one or two separate 24-hour periods per week without eating.

Consider trying it out every so often. But avoid falling into the more extreme sides of the fasting world, that tell you to eat only one meal a day, every day, for the rest of your life.

“Eat food, not too much, mostly plants.”

The food writer Michael Pollan is well known for his Netflix documentary “Cooked,” that looks at the traditional role of different types of cooking around the world, among other things.

One of Pollan’s best-known lines is “eat food, not too much, mostly plants.” In fact, that’s his anti-diet advice.

By “food” Pollan refers to whole foods, not processed “food-like substances” found in supermarkets. By “not too much” he means that we should finish each meal feeling satisfied, but not stuffed. The “mostly plants” bit is pretty self-explanatory.

A lot of the harm that seems to come with modern eating patterns in the Western world today, has to do with overindulgence, and processed foodstuffs like high fructose corn syrup, that are directly linked to obesity and metabolic problems.

So, Pollan’s advice might be just what the doctor ordered.

Another bit of advice from a contributor to one of Pollan’s documentaries, may also be relevant here: Eat whatever it is you want. Cookies, ice cream, whatever. But the catch is that you have to make it all from scratch, using fresh, raw ingredients. (No pre-prepared cake mix.)

As a rule, this will allow you to enjoy your eating, without feeling overly restricted. But the sheer work involved in making yourself ice cream and cookies from scratch means you probably won’t do it so often.

Spring Clean Your Wellness Routine

**This is a guest post. The opinions expressed is that of the author’s and do not necessarily reflect my own.

As the daylight hours continue to extend and the temperatures slowly climb, it is clear that Spring is just around the corner. This means, for many, the time honored tradition of spring cleaning. And after you’ve given your home a good scrub down, why not shift your focus to clearing the cobwebs off some of your healthy habits, getting them into top shape as the seasons shift.  An expert in all things wellness, Katia Pryce, founder of DanceBody offers these top tips to jump start your Spring routine:

  1. Marie Kondo your Workout Gear.

If it does not spark joy, throw it away! Nowhere is this truer than your workout wardrobe. The sports bra that squeezes the spot you hate, the leggings that have an uncomfortable waistband, the tank top you got… for free.

If you’re not comfortable and confident in the workout clothes you’re wearing that does not set you up for a successful workout – especially when you catch a glimpse of yourself in the mirror! Spark the joy in your workouts, and wear only the items you love, that make you feel strong, sexy, and inspire you to get your fine ass to a good class.

  1. Seasonal Switch Out.

During the winter, our bodies tend to move slower, but as the weather shifts, so does my fitness craving – I want happier, more uplifting workouts!

“Dancing stimulates us physically and emotionally while there are also cognitive and social elements to it,” dance psychologist Dr Peter Lovatt of the University of Hertfordshire told the Daily Telegraph. “You get a much bigger release of endorphins when you dance than during other forms of exercise; it also connects with the emotional centres in the brain.”

For many people, dancing prompts an emotional release – I always tell my class to get rid of their pent up emotional “stuff” on the dance floor. It’s absolutely cathartic.

  1. Cash Me Outside, how bout that?

The sun is shining longer, the temperature is rising, and our natural urge is to spend more time outside – the good news is that psychologists and health researchers are finding more science-backed reasons we should follow our instincts. Not only does it have serious de-stressing effects, but it has also been shown to reduce inflammation, eliminate fatigue, combat anxiety and depression, lower blood pressure, and even help with memory.

On a personal note, being outside is something that helps to put the problems of the world (ok, my world!) into perspective. Even if it’s just a stroll through the concrete jungle with my dog, unplugging and being outside recalibrate my mind and spirit.

About the Author:

Katia Pryce has had a lifelong love affair with dance. After dancing professionally for years, she turned to fitness as way to keep herself in lean, athletic shape. That passion for both disciplines turned into a career when she founded DanceBody in 2013. As a ten-year veteran in the wellness industry, Pryce quickly developed a reputation for her compassionate, yet no-nonsense attitude which she applied towards her company culture. She is regularly tapped by Cosmopolitan, Shape, Well+Good, Glamour, Thrive Global, and others as a contributor, offering wellness tips and advice.

Diet to Go – A delicious and easy way to lose weight

 

Diet… oh how I HATE that word. It shouldn’t even be a part of our language. Just the mere thought of the word makes me feel dread.

When I think of the word diet I think of depriving myself of good foods. There is only so much salad I can eat. I need REAL food.

I have done every thing imaginable to lose weight – weight loss surgery, starvation, binge & purge, diet pills, cabbage soup diet, exercising like a crazy person, as well as popular diet programs (Jenny Craig, Weight Watchers and Nutrisystem). I’ve done it all.

Some of the popular diet programs are not that bad, but I’m not a fan of food that has been frozen for who knows how long, or food that is packed with preservatives to give it a long shelf life. I want REAL food. I’m sure many people who have followed these popular plans can relate to that.

I know how to cook, and I can recreate many of the low calorie foods that come with some of these weight loss programs. It’s just that I often don’t have time to cook what I want to make. By the time I get home from work it’s already after 7:00 PM (the rest of my family has already eaten by that time). I end up eating leftovers of whatever my husband made for dinner. As much as I love spaghetti tacos (yes, we really eat that), I don’t think it’s necessarily something you should eat if you are trying to what you eat and count calories.

A few weeks ago I was contacted by the brand Diet to Go. Diet to Go is a subscription based food delivery service that delivers chef prepared healthy meals. They offered to send me a week’s worth of food to try them out.

When you subscribe to Diet to Go you are given the option of what type of food plan you are most interested in, as well as what will suit your needs the best. They offer the following options.

Balanced 

#1-Rated Balance Menu has been helping dieters reach their weight-loss goals for 25 years. This menu combines mouth-watering, restaurant-quality flavors with dietitian-approved, balanced portions of the foods you love.

  • Calorie-controlled and nutritionally balanced
  • Heart-healthy — controlled for sodium,carbs, fat and cholesterol
  • Vegetarian & no seafood options

Diabetes

Diabetes-friendly menu designed to help you lose weight, manage pre-diabetes, and prevent type-2 diabetes.

  • Perfect choice for pre-diabetes or diabetes — controls blood sugar naturally
  • Heart-healthy — controlled for sodium, carbs, fat and cholesterol
  • Even if you’re not diabetic, can help you lose those last few pounds

Keto-Carb 30

For those who understand and prefer a classic, Atkins-style, carb-restricted diet, this menu is perfect for you. The Keto-Carb30 menu offers a variety of delicious meals – including meat, cheese and eggs – that can help you lose weight quickly and effectively.

  • Carb-restricted plan; replaces carbs with fat
  • Only 30 net carbs per day, on average. Keto friendly!
  • Adding fruit, bread, sugar or other carbohydrates is not recommended

Vegetarian

A Vegetarian version of our #1-Rated Balance Menu, this plan has been helping dieters reach their weight-loss goals for 25 years. This menu combines mouth-watering, restaurant-quality flavors with dietitian-approved, balanced portions of the foods you love.

  • Calorie-controlled and nutritionally balanced
  • Heart-healthy — controlled for sodium, 
carbs, fat and cholesterol
  • Protein sources include dairy, eggs, beans and some soy.

The menu changes each week, which offers subscribers a nice variety of foods to try.

The first thing that impressed me, before the food even arrived, is that I was able to swap out meals that I didn’t want to have (for whatever reason) for meals that I would like more. Not all subscription based food services gives you that option. Sometimes you are at the mercy of whatever THEY want to send you.

I did swap out a few meals. It was easy enough to do.

I was excited when the box showed up at my door. I wanted to dive right in and prepare one for lunch (it was late morning when it arrived). I opted to hold off so I could start fresh in the morning and eat all three meals each day.

The food was very well packaged with ample ice packs (the large ones).

The meals are all prepared fresh, and therefore need to be put in the refrigerator as soon as you open the box.

Each meal is individually packed. They also come with all the condiments you will need, as well as “sides” such as nuts, fruit and veggies.

Directions for how to heat up each meal is right on the package. Information about ingredients and nutritional information is also found right on the package.

Most meals only took a minute or two in the microwave.

Here are a few examples of the meals I received.

Waffles, Blueberry Cream Cheese and Peaches.

This was some kind of an omelet. My apologies for not remembering exactly what it was. The white stuff is cheese. I want to say it had chicken in it as well.

This meal came with the bread, mayo, meat, fruit cup and peanuts.

The Southwestern Sandwich comes with a black bean burger. Check out the FRESH salsa that comes with it.

Chicken Philly Sub Sandwich. I kept it open so as to take this picture (you can see the two halves). It came with provolone (see on top) and fresh vegetables.

Protein Power Pack – Yogurt, Hard Boiled Egg, Nuts and Cheese.

Raisin Bran Muffin, Greek Yogurt and Strawberry Preserves

Mediterranean Tapas, Red Pepper Hummus, Baba Ghanouj, Tabbouleh and Whole Wheat Pita Bread.

Please excuse the photos. Not all of them are that good.

As you can see, Diet to Go offers a nice variety of food.

Their meal plans are available for 5 or 7 days, as well as 2 meals or 3 meals.

The first thing that stood out to me the most was that all of the food was fresh. It honestly tasted like I had made it myself. You can clearly tell that none of this food has been sitting on a shelf, or in a freezer, for the past few months. All of the food tastes like it was made the same day.

I liked the variety of meals that are available. I liked having meals that I might not otherwise make for myself. I’m a “grab and go” kind of eater for the most part (which is not a good thing all the time). I love that these meals were ready to eat either right out of the package, or after a quick minute or two in the microwave.

I truly enjoyed all of the meals that I received. I could easily see myself eating these meals for weeks to come. I don’t think I would get bored of the great variety that is available to Diet to Go customers.

You don’t need to add anything, or supplement the meals. Each meal is prepared and packaged to be complete. Of course you are welcome to add a side salad, more fruit, salt or pepper… what ever you want. It’s your meal. Just know that whatever you add to it will also add to the calories.

One of the hardest things for me to get used to was the portion sizes. Diet to Go meals are prepared and presented to be one serving size. As you probably know, most people don’t stick to serving sizes. We tend to eat more than the recommended amount. These meals are portioned to what you SHOULD be eating, not what you WANT to eat. For me, that was hard to get used to. I have a hard time with portion sizes. I always feel like I’m going to be hungry.

There were times I was hungry. It’s not Diet to Go’s fault. It’s my fault. When that happened I looked for something to hold me over until my next meal (healthy snacks like baby carrots, cucumbers, yogurt…).

Honestly, the only “downside” is the cost. If you have the funds to afford a subscription meal service, that is awesome, and you should really look into Diet to Go. Personally, I can’t afford it, but if I could – YES!!! I would most definitely use Diet to Go for a few more weeks or longer.

Did I lose weight? YES! According to our scale (digital) I lose 3.4 pounds the week I was on Diet to Go. Please note that I am 100+ pounds overweight for my height, and I made a point of doing at least 10,000 steps each day (well, most so Monday through Friday). Others might have different results. As with any diet, your age, height/build, and physical activity have to all be taken into consideration.

For me, I am thrilled that I lose weight without having to agonize over what to eat at each meal, weighing things, checking portion sizes and more. It was really a hassle free, worry free, super easy way to lose weight – and it was all delicious too!

Diet to Go offers clients MORE than just food delivery. They also have an online support, a free Health Coaching session, blog, success stories, Facebook group and more!

If you are interested in learning more about Diet to Go, visit DiettoGo.com. The brand can also be found on social media. Their links are found on the bottom of their website.

What do you think of Diet to Go? Does it sound like something you would be interested in trying? Feel free to share your thoughts, as well as any health/weight loss tips or advice you’d like to share with others.

Kimberly

*I received free samples in order to do this review. There was no compensation. The opinions expressed are my own and not influenced in any way. 

Take your exercise equipment on-the-go with KICHIGO

 

Christmas has come and gone (sadly). Presents have been unwrapped (and possibly returned) and friend and family have probably returned home. Sigh…

If you are like me (and most people), chances are you overindulged during the holidays. It’s only natural. Who can resist the plethora of cookies, cakes and candy canes.

New Year’s Eve is coming up in just a few days. Most people will make resolutions. One of the most popular is loosing weight (especially the holiday weight gain) and exercising.

“Diet” and “exercise” are probably the two most cringe-worthy words to think about.

I’m good when it comes to making better food choices. I’m still obese, but slowly I’m losing weight. What I have a problem with is exercising. I hate it. I truly do.

I run around a lot at work, walking up/down six flights of stairs at home (we live on a top floor condo), and I park far from stores I have to shop in just to squeeze a little more exercise into my day. I used to get 10,000+ steps in daily. These days I get a lot less, only because my job is different (less running around).

I have always said that if I had equipment in our condo that I would exercise more. I would LOVE a treadmill and/or exercise bike. Sadly, those types of equipment is very expensive.

I was recently introduced to an ingenious product called KICHGO.

Famously known for being Jennifer Lawrence and Kesha’s secret weapon, there’s nothing better than having celebrity trainer, Kit Rich, by your side. With her new product, KICHGO, a big gym in a little bag that weighs less than 2 pounds, you can whip your body into shape in no time. The bag packed full of tried and true equipment that can be used for Pilates, Circuit Training, HIIT, Tabata, and Yoga routines. In addition, customers receive 20 downloadable videos of varying lengths and styles. KICHGO makes fitness attainable for everyone, by keeping it simple and helping everyone achieve consistency with their workouts ANYWHERE AND EVERYWHERE.

I was sent a KICHGO bag to review.

I was a bit worried about taking everything out of the bag. I was afraid it was going to be like a puzzle to get everything to fit back together again inside the bag. I was wrong. The contents are easily removed and put back inside the bag.

First and foremost, I love that I can get different pieces of exercise equipment, which allows me to perform a wide variety of exercises, in one small, compact bag. Everything fits inside a draw string bag and it can be easily tucked away under a bed, behind a dresser, in a closet or simply hang the bag from a door handle. I find it better to keep it in sight so that I am encouraged to use it. If it was in my closet or tucked under a bed it would be “out of sight, out of mind.” That is NOT something you want to happen.

The KICHGO bag comes with the following pieces of equipment.

  • 2 resistance bands: light and medium
  • 1 set of resistance band handles
  • 1 set of resistance band ankle / booty strap
  • 1 set of dual-sided sliders
  • 3 resistance loops: light / medium / heavy
  • 1 inflatable Pilates Core ball (with inflation device)
  • 1 jump rope
  • 1 door anchor

I didn’t receive the jump rope, but I did receive a branded workout towel.

I had been wanting to try out the resistance bands. I see them a lot on social media, and it looks like you can do (and achieve) a lot with them.

Resistance bands with handles and ankle straps.

I like that the bag comes with different “strength” resistance bands, so novices, like me, can start off with the easiest one and work my way up to the harder band. The medium band is not even the hardest. Even with the lighter band, you can still get a really good workout.

The bands allow for a variety of exercises to work out most areas of your body. I was pleasantly surprised at the number of exercises that can be done with them. I feel it the most in my arms after I use them, which is a good thing. I have flabby arms and I have been wanting to get rid of some of the flab and tighten them up.

Elastic bands

The resistance loops that come with the KICHGO bag REALLY give you a workout. You wouldn’t think that these giant rubber bands (that is what they look out) can give you a great workout – but they do. WOW! Do they ever! So far, these I’m having the hardest time with. I have little energy and the strength of a butterfly (LOL), so it takes a lot to stretch the elastic bands out. I can do it, but it takes a lot of effort, which is a good thing. It means that I am working out my muscles by providing them with a lot of resistance.

Sliders

My favorite piece of equipment in the KICHGO bag are the sliders. They are simply little pads that you can put under your feet or hands to enable you to smoothly glide across the carpet or floor. I know that doesn’t sound much like a piece of exercise equipment, but trust me, you can do A LOT with these. Just Google “exercise sliders” and check out the various exercises you can do with them.

My favorite exercise to do with the sliders is to put them under the ball of my feet and put my hands on the ground. Then I move my legs back and forth, as if I am running. I can’t do it for long (I’m obese, so it’s hard for me to stay in that position for too long) but I CAN do it, and I can feel it working out my legs, buttocks, and arms. It’s a good exercise for the various parts of your body.

Mine didn’t come with a jump rope for some reason. We live on the top floor condo and jumping up and down not only makes the stuff on our walls vibrate and shake, but it can do the same things in our downstairs and next door neighbor’s walls. Oh the joys of living in a condo (I mean that sarcastically of course). It’s OK that I don’t have the jump rope. I wouldn’t really use it anyway.

The Pilates Core ball is not one of those huge ones that you can sit on and bounce around. The one that comes in the bag is much smaller, but there is a lot you can do with it. Admittedly I haven’t use it that much, but I have tested it out with the included (and much appreciated) pump to inflate it.

The bag takes up very little space. You can even hang it from a door knob.

The KICHGO bag is available on it’s own, or you can purchase the bag AND the online exercise videos. The videos utilize the equipment that comes in the bag.

The videos you get with the bag and video purchase include;

  • 5 Circuit Fusion Videos: Approx 30 mins
  • 6 Pilates Videos: Approx 5 mins – 30 mins
  • 4 Gentle Yoga Videos with Instructor Rachel Grant Jackson: Approx 10 mins
  • 5 Focused Strength/Circuit Videos: Approx 5 mins

I have dabbled in most of the videos. It’s not easy for me to watch them on my laptop and follow along with them (there is not much room near my desk to exercise). I have tried to follow along, but mostly I watch the videos, make notes (and mental notes) on what to do and then do them. If I have any questions I refer back to the video.

The videos are also available WITHOUT purchasing the KICHGO bag.

Overall I think that this is a great bag. I love that it takes up very little room and that you can do A LOT with the pieces that come with it. I also like that it’s small enough to take with you when you travel. It wouldn’t take up much room in a suitcase.

If you are interested in learning more, visit KICHGO.com. I found the brand on Facebook, but I am not sure of any other social media accounts they might have.

What do you think of KICHGO? Does it sound like something you need in your life?

What are YOUR New Year’s resolutions? Is exercising one of them?

Kimberly

*I received a free product sample to review. There was no compensation. The opinions expressed are my own and not influenced in any way.

7 Psychological Hacks for New Years Weight Loss Resolutions By Matt Moore-Waitkus

*This is a guest post. The opinions expressed are that of the author’s and do not necessarily reflect my own. 

For years, I was like everyone else. I made New Year’s resolutions to get healthier only to fail one week in. But this year, I did something different and lost over 80 pounds in 2018. I changed my approach and mind to the weight loss resolution and it worked. Today, I can proudly say I am one of the 8 percent who actually succeeded with my weight loss resolution.

So, how did I do it? I changed the way I think of food – with these 7 psychological habits.

  1. I learned to identify the relationship between my emotions and my cravings.

In 2018, I finally learned to identify what emotions of mine trigger specific cravings. I’m now aware of the fact that certain moods I experience (i.e. being sad) make me more prone to craving sweets, while other moods (i.e. being bored) spark a thirst for beer. Overall, this psychological habit helps me pinpoint why I crave specific foods, helping me overcome my cravings.

  1. I got rid of the word “forbidden” from my vocabulary.

In the last year, I’ve let go of the idea of “forbidden” food. In fact, instead of getting rid of specific foods from my diet, I’ve actually added foods over these past few months. That said, I have met my goals by largely overhauling – and paying more mind to – what I eat. Still, I continue to have occasional indulgences here and there… and have really enjoyed them!

  1. I found my inspiration.

In order to lose weight, you’ve got to find what inspires you. For me, it’s scouring the Internet for before-and-after weight loss success stories in blogs and YouTube. It’s so valuable to me to see other people who have accomplished similar goals. Plus, I get to learn some tips from them as well.

  1. I became mindful of how environment impacts behavior.

Where you are influences how you behave – and eat. As a result, my weight loss journey has  made me more mindful of how my environment affects what I consume. For instance, I now know that if I choose to go to a happy hour after work, I will not only drink at least two cocktails, but probably snack on some savory-but-not-so-healthy appetizers. For this reason, I now only limit myself to two happy hours a month.

  1. I trained my mind – and body – to plan ahead.

My new mantra in life is: Plan, plan, plan! Meal prep has been one of the biggest strategies for me to eat healthier and more mindfully. Rather than relying on fast food near my office, I now prepare lunches for the week every Sunday and have those ready to grab on my way out the door every morning on the way to work.

  1. I found a partner to help me through my moments of weakness.

Any time I’ve had a struggle with my resolution, I knew I had a great safety net of people who helped me regain my focus and push forward toward my goal. Namely, I’ve had a lot of support from my husband, Keith. In previous years, I failed at my weight loss resolution. This year, I changed my mindset and there is no doubt that it contributed to my success, along with my husband’s support.

  1. I got a personal health coach in my pocket.

Yes, this isn’t a psychological habit per se – still, having a personal health coach in the palm of my hand has provided me with not just the emotional support I’ve needed to complete my weight loss resolution, but with helpful tips and accountability for my actions. Specifically, I’ve had a lot of support from my health coach – Peppiina – with the weight loss program, Noom. Peppiina has my back, providing me with personalized eating plans, and giving me nudges when I begin to slack. For example, let’s say I go out to eat and have a big dinner with my husband that exceeds my daily calorie budget. The next day, I would discuss this setback with Peppiina, and she would suggest ways to improve for the next time I face that situation. Overall, I’ve never had a situation where I felt that the guidance I received from Peppiina was to eat less following a “bad” day.

Now that 2019 is right around the corner, I’m no longer pushing for more weight loss. Instead, I’m transitioning into becoming more fit though increased weight training exercises – and I’ll be applying these same tips to succeed yet again.

About the author: 

Matt Moore-Waitkus is an Academic Advisor at The Ohio State University. A self-described nerd and bourbon aficionado, he’s a Wildcat transplanted in Buckeye Country.

Improve Your Health By Making These Lifestyle Changes

 

Becoming a healthier version of yourself is a process that takes time. Some people think they can just flick a switch and become healthier. In actuality, you have to make specific lifestyle changes that keep you healthy for longer. Below, I have a few suggestions that may help you out. Before you start reading, I will state that not everything on this list will work for everyone. Certain people respond better to different changes, so figure out which ones can apply to your life.

Plan your days around exercise

A lot of people respond well to this change as they usually claim to have no time for exercise. If this applies to you, then the chances are you do have time, you’re just prioritizing other things over it. Instead, I want you to plan your days around exercise. Schedule workouts in your diary and move meetings or appointments, so they don’t clash. All you’ve done is prioritize working out as a critical part of your life. Now, you’ll start exercising more often, and you even feel bad if you miss a day or two. It integrates exercise as part of your routine, which is how you stick at it for longer.

Follow a more health-orientated career

For some people, a career change is the lifestyle choice that gets them living a healthier life. Think about it, if you study to become a registered nurse, then you start learning all about health and what damages your body. You continue your studies with an RN to BSN degree program, and your whole life becomes dedicated to practicing what you preach. If you have to tell people to stop smoking or binge eating, then you start doing it yourself. The same goes for people who take up other health-related careers – like exercise instructors. If your job is all about making other people fit and healthy, then it becomes part of your life as well.

 

Track what you eat

If the nutritional side of things is what’s holding you back, then the easy solution is to start tracking what enters your body. There are loads of tracking apps out there that let you scan food barcodes, and it tells you all the nutritional info. Then, at the end of the day, you see how many calories you ate, how much sugar you consume, etc. It’s a brilliant way of getting you to be more responsible with what you eat. There’s something so guilt-inducing about scanning in bad foods and seeing that your nutrition is terrible. It also lets you know what things your diet lacks – like protein, fiber, vitamins. Start tracking everything you eat, and you will be amazed at how much your nutrition improves and the health benefits this brings.

Like I said, some of you may respond better to these ideas than others. If you love your job, then option number two might not be for you, but options one and three could be perfect. If you feel like your job is what’s letting you down and leading to an unhealthy lifestyle, then number two might be ideal. It depends on your current lifestyle and what you think needs to change. I can’t tell you what that is, only you hold the answer.