After some indulging over the holidays, many of us are looking to bring back balance into our lives. Knowing where to start can be hard. There are so many diet plans and workout programs out there, don’t waste precious motivation you have on a program that isn’t going to help you reach your goals. You are motivated to make some changes! You are ready to eat a little healthier (and perhaps, move a bit more.) Here are 6 ways to live healthier, bring back balance into your life, and lose weight naturally.
With dozens of diet plans, workout programs, and weight loss claims out there, how are you to know which one is the best way for you to bring back balance and help you start being healthier? Two of the hottest diet trends are keto and intermittent fasting. These have been successful for some, but not many. In the American Journal of Medicine, researchers noted that neither keto nor intermittent fasting is supported by sufficient evidence to be recommended. While the promise of trendy diets’ fast results is alluring, the best way to start being healthier is to set small attainable goals.
Pick a small lifestyle change that speaks to you the most – ideally, a change you feel confident you can adopt. Concentrate on just one change at a time. When one change begins to comfortably fit into your life, it’s time to focus on the next one. Slowly, steadily, you will start to live healthier and feel great about it! Here are 6 ways to live healthier, bring back balance, and lose weight naturally that are intentionally small so you can achieve them easily, feel motivated, and keep moving towards a healthier you!
When it comes to fuelling your body, the best foods to eat are whole foods. Whole food is a plant-based food that has not been processed or refined. A vegetable, fruit, legume, or whole-grain are examples of whole foods. Eating more whole foods can be as simple as tossing a few berries on your morning bowl of oatmeal, or eating an apple with a handful of nuts and seeds as a convenient, quick afternoon snack. If cooking time is limited in your lifestyle, edamame beans can be cooked in bulk and enjoyed all work week long: they are fun to dip in hummus, a tasty addition to salads, or a quick side dish to any meal. The addition of lettuce onto your sandwich, a handful of nuts and seeds as a snack, or chopped broccoli and mushrooms into your chili are other ways you can easily sneak more whole foods into your day. Ready to ramp it up? Try creating something new, such as this plant-based Pumpkin Chili, or dairy-free Pesto Salmon and Veggie Bowls.
Research studies have reported dietary risks are responsible for 22% of deaths, meaning one in five deaths could be prevented if we made better food choices. The study suggested that the best vegetables to eat include: green leafy vegetables, cruciferous vegetables, and salad. Eating vegetables is a great way to fuel up on nutrients your body uses for energy, to keep your bones strong, and to fight off illnesses, like the common cold. Also, eating vegetables has been linked to a reduced risk of cardiovascular disease and death. As for how many vegetables should you eat per day, research shows benefits occur if a person eats a total of 800 grams per day (about 8 to 10 cups) of vegetables and fruits.
If you’re inclined to say, “I hate exercise” we hear you. There is no one-size-fits-all exercise class which means many of us have tried exercise classes or groups and found the experience miserable and frustrating. The same way your body needs specific nutrients to make you the best version of yourself, it also needs exercise that’s right for you. Find a movement that brings you joy. Perhaps walking the dog in the woods, a yoga class, or even dancing. Start adding in more movement in your day, in a way that you love. When you love doing it, it’s amazing how often you’ll find time in your busy day to fit exercise in. If you are still struggling to fit in exercise, get a friend involved. Commit to getting together to exercise – like an evening walk a few times a week. If you can’t get together with someone, connect by phone and chat while you run, walk, or Zumba. According to the Mayo Clinic, adults should get 150 minutes of moderate physical activity per week, or 75 minutes of vigorous activity per week. That may sound overwhelming, but let’s look at it per day: a daily walk of 20-25 minutes, or 5 days a week doing 15 minutes of heavy breathing.
If trendy weight loss plans have failed you before, stop and ask, are you going about weight loss the wrong way? There’s no such one size fits all diet plan or gym class. It’s not you! We’re all unique. To successfully lose weight naturally it’s important to focus on your whole unique lifestyle. This is called a holistic approach. It can improve your mind, body, and spirit, helping you start being healthier, fast. What does that look like? Create a daily routine that helps you feel more energetic, digestively well, mentally calm, and physically strong. For some people, they can start to lose weight naturally by incorporating a few healthy, small changes to their day: a glass of water every morning, a brisk walk after dinner, and more plants added to each meal. Then, once accomplished, you’re left feeling motivated to keep going, and build in more healthy lifestyle habits.
You can start today! Choose a small, attainable goal (there are many in this blog to inspire you) and work on it this week. Once you’ve mastered that new, healthy aspect of your daily routine, try adding in another small, attainable goal.
If this sounds complicated, a little help can go a long way. A Registered Holistic Nutritionist is a trained professional who understands you are unique. A Registered Holistic Nutritionist helps you identify areas in your day that could be tweaked, small changes that can help you achieve your ultimate goal which is to feel better and be healthier.
Are you passionate about healthy living, and looking to dive deeper into how your body, mind, and spirit can live healthier? Consider learning through CSNN Distance Education program – a convenient, educational experience that will inspire you while enhancing your understanding of healthy living.
From fad to fact: evaluating the impact of emerging diets on the prevention of cardiovascular disease. Am J Med 2020 Oct;133(10):1126-1134.
Fruit and vegetable intake and the risk of cardiovascular disease, total cancer and all-cause mortality – a systematic review and dose-response meta-analysis of prospective studies. Int J Epidemiol 2017 Jun; 46(3): 1029-1056.
Health effects of dietary risks in 195 countries, 1900-2017: a systematic analysis for the Global Burden of Disese Study 2017. Lancet 2019 Apr; 393(10184): 1958-1972.
Contributed by Allison Tannis
Known for her deliciously geeky words, Allison’s articles and books are read around the world by those curious about where to find the most delicious (and nutritious) places to stick their forks. More at allisontannis.com. Follow @deliciouslygeeky.