Beginning your journey to a healthier you can be exciting, but it can also feel overwhelming. You're getting advice and tips from all angles [1], and what worked for one person may not work for you. Fitness and lifestyle coach Marci Nevin (marcinevin [2] on Instagram) recently shared these six basic habits [3] anyone can start today. "You'd be amazed how such simple changes can make a big impact and you can always add more once you feel you're ready," Marci wrote in the caption.
Write Down Everything You Eat and Drink
In clinical trials, writing down what you eat has been proven time and time again [5] to work and even double your weight loss [6]. That's because as one study revealed [7], keeping a record of your food can cause a significant shift in your habits, contributing to major weight loss.
Start by writing down everything you eat and drink (yes, coffee and water included!) and at what time. Keeping a food journal can help you stay in tune with what you're really eating and reflect on what changes you can make for healthier habits [8].
Eat Protein With Your First meal of the Day
The first thing you eat every day should offer a big chunk of protein to give you energy and satiate hunger. Here are some high-protein breakfast ideas [9] you can try. For example, this sweet potato, tofu, and avocado bowl [10] has almost 20 grams of protein for 366 calories.
Double Your Veggies
Marci suggested cutting your starch intake in half (like rice, potatoes, bread, etc.,) and doubling your veggies. One easy way is to swap pasta for veggie noodles like this recipe for maple cumin lentils over spaghetti squash [11]. Leslie Langevin, MS, RD, CD, of Whole Health Nutrition [12] agrees and told POPSUGAR one simple thing you need to do to jump-start your weight loss and start seeing results is to eat more veggies. [13] Go for vibrant colours like dark leafy greens, broccoli, red cabbage, peppers, and tomatoes.
Drink Calorie-Free Beverages
"Swap liquid calories for calorie-free options," suggested Marci. Seltzer, black coffee, tea, and plain old water are great options to hydrate and energize you. Sometimes thirst is mistaken for hunger, so drinking more of these calorie-free beverages is a great habit. Don't opt for diet soda [14], because even though it's calorie-free, it's full of artificial sweeteners which can actually spike hunger and make you gain weight [15].
Cook More of Your Meals at Home
Restaurants use extra oil, butter, cream, sugar, salt, and other ingredients and you have no idea! The only way to know exactly what's in your food is to prepare it yourself. This can make counting calories and macros easier. Also, meal prepping [16] will ensure you have healthy food on hand when hunger strikes.
Go For a Walk
"Go for a walk whenever you can," Marci suggested. Even if it's just for five minutes! Moving throughout the day can add up to hundreds of extra calories burned [17]. Walk to pick up lunch, walk your dog, walk up a few flights of stairs to use the bathroom on another floor, or take your conference call for a walk.