Every January, millions of people resolve to live better, eat better and exercise more. Every February millions of people abandon those goals, Here are some tools to help you keep at it all year.
Plan Ahead
- Throw out the junk. Clean the pantry and refrigerator of all the things you don’t want to eat. Stock up on ingredients for the new year
- You can take it to the next level by planning menus
- This can be as simple checking out a visit to Pinterest or bookmarking recipes online
- Get a food log, paper or app
- Don’t forget to include desserts/snacks
- Meal prep—choose a day of the week to get all the chopping and assembly done
- Salad in a jar
- Bag and freeze smoothie ingredients before you want the smoothie.
- Pack a gym bag and put it in your car/office so you can change before leaving work
- Get it on your calendar
- Download NudgeMail. free email reminder service that can set up to remind you of anything
Get Incentives or Disincentives
- Get a buddy or trainer and set a schedule—having someone waiting for you can help you get moving when you don’t want to
- Commitment apps
- can help you set up goals and targets
- put your money into a pot which goes to the ones who meet goals
- some send money to causes you support or don’t support if you don’t meet your target.
- Pay yourself to do good
- Leave $1 in a jar each time you workout and you’ll end up looking and feeling great with some extra cash.
- Fine yourself for bad behavior.
- Commit to paying a set amount every time you indulge or skip a workout
- Tell your friends to politely confront you when you indulge in bad habits, and pay a pre set when you’re caught. Your wallet will thank you for working out, laying off alcohol, and eliminating other behaviors you want to change.
Add New Behaviors
- Use smaller plates—studies show you eat more if plate size is bigger
- Don’t drink your calories.(including smoothies and juicing)Average American takes in up to 20% of calories from drinks
- Log the food you eat.Studies show that keeping track of your food intake can help you lose weight and keep it off. Tracking calories may be flawed, but it can work. Apps such as MyFitnessPal and Lose It! make it easy. Withings also sells a variety of products to monitor activity, vital signs, and sleep patterns.
- Pace your eating to music: when we eat quickly our bodies don’t have time to process fullness signals. Slow down and add music to increase overall pleasure. Use a play list for meals as well
- Eat your healthy food before you go
- Before you go grocery shopping
- Before going to a party/potluck or happy hour
- Wake up to work out music
Exercise
- Walk and stand more
- Apple watch users can set it to remind (bully) you to do both
- Commit to 10 minutes–Stop if you still feel like quitting after 10 minutes. Increase over time
- Exercise with Popsicle sticks–Write do-it-at-home workout moves on popsicle sticks and each time you feel the urge to move (while you’re watching TV, perhaps?) grab one.
- Get a workout in while you watch your favorite show
- Make exercise a real page-turner—download an audiobook/podcast
- Apps like zombie run make it more fun
- Add weight while blow drying or doing other everyday chores.
- Start with YouTube not an expensive gym membership.
- Start exercise goal by making a playlist–Make different playlists for the length of your workout
Weight Loss
Sleep in a cold room to boost metabolism.
Who knew sleeping in a cool bedroom may to increase your percentages of brown fat — a type of fat that acts more like muscle, helping to burn other fat and increasing metabolic rate — according to a 2014 study conducted by tthe National Institutes of Health. Read all about it here!
Stress Relief
- Smile more, feel happier—studies show that pretending to smile can make you feel better the more you do it
- Write—oldie but goodie for letting go of worries
- Meditate—free and easy to do anytime you are not operating a vehicle (or on someone)
- Turn your commute into a chance to laugh
- Exercise
- Take a warm shower before bed
- Turn off the screens
- Remember people–
- Reach out and call someone—Make it a regular habit to keep in touch with the people you love
- Help someone else—studies show people are happier when part of their lives involves helping others
- Be grateful—the happiest people don’t have the most but are appreciative of what they have
- Pay it forward–Do something nice for a complete stranger. Try it and see how good it makes you feel.
- Reading is fundamental for happiness
- Your attitude and emotions are important factors in whether or not you experience a life filled with health and happiness. Read something inspiring every day.
