It only takes making a few changes at a time to get big results. At Habitat Health and Fitness in Lakeland, Florida, FL we help you make those changes and identify those small steps to a healthier future. It can start with getting more exercise. You don't have to become an Olympic athlete overnight. In fact, it can be as simple as walking a little further by parking at the first spot you find when you shop, rather than circling the parking lot to find the spot closest to the door. It might mean getting up and moving a bit every hour if you're at a sedentary job or taking the stairs for a floor or two rather than the elevator.
Cut back or eliminate added sugar and build from there.
You don't have to make all the changes at once, you can start by cutting back on added sugar for a day and build from there. Start with easily identified sugar, like candy bars, donuts or pastries or soft drinks. Stick with it until you have that one area conquered. If you're a true fan of cola, switching out isn't easy. Don't go for the diet substitute, since it can be just as unhealthy as the real version. Opt for water or infused water if you want a flavorful option. You don't have to give up cola entirely, limit yourself to half the amount you drink each day, then a few weeks later, cut that amount in half.
Schedule a walk every day.
Put a 30-minute walk in your schedule every day. If 30 minutes at one time is tough to schedule or you don't have the energy for that long of walk, break the time up to three ten minute sessions or start with a 15-minute walk if you're really out of shape. You can even march in place in your living room for ten minutes while you watch television. Just keep moving. You'll be surprised at how much better you start to feel. When you feel comfortable walking 30 minutes, start extending your distance, so you'll have to walk faster.
Increase the amount of vegetables you eat.
Look for ways to increase the servings of fruit and vegetables you eat each day. If you love mashed potatoes, keep them in your menu, but substitute a fourth of the potatoes with cauliflower when you boil them. Try making red potatoes and leave the skins on when you mash them. You'll still get the mashed potato taste, and even the creamy feeling of potatoes in your mouth but with more nutrients from the skins and the cauliflower. You can experiment with other additions, such as switching out regular spaghetti for spaghetti squash, add to omelets at breakfast or make smoothies with a few extra vegetables.
- Have fruits and vegetables prepared and ready for snacking in the refrigerator. Take healthy snacks with you, so you won't be tempted to grab unhealthy ones.
- Switch to whole grain bread. Just like most highly processed food, white bread contains far fewer nutrients than whole grain does. Whole grain not only adds more vitamins and minerals to your diet, but also more fiber.
- Grill or bake your food, cut out frying. You can steam or boil, too. You'll cut the calories significantly and will probably love the taste of food more. Often, it's the grease and breading that keeps us eating fried food.
- Get adequate sleep and drink plenty of water. Sleep is often neglected, yet both the body and mind need it. Lack of sleep triggers the production of the hunger hormone, making you feel more hungry and less satisfied. Drinking more water can also fill you up, while maintaining a healthy body.
For more information, contact us today at Habitat Health & Fitness
