6 Simple Steps for a Healthier Day
If you haven’t heard that breakfast is the most important meal of the day, you’ve probably been oversleeping! Seriously though, almost everyone has heard this, but not everyone eats a morning meal.
When you wake up from a night of sleep, your body needs fuel after the long fast.
And several studies tie the importance of eating breakfast to weight loss. The National Weight Control Registry—the largest database of people who have lost weight and kept it off for a long period of time—tracks several of their “losers'” habits. One of them is eating breakfast.
If you tend to skip the morning meal due to lack of time, I can help! Here are five no cook-breakfasts that are super easy to throw together. And if you’re really strapped for time, make overnight oats the night before; then just grab and go in the a.m.!
If you go into your day with a set food strategy, you’ll be less likely to make impulsive (a.k.a. unhealthy) decisions! No stopping at the drive-thru for you.
Plan and prepare healthy meals at home, as opposed to rolling the dice with the mystery ingredients and calorie counts of takeout meals. Brown bagging your lunch is super smart! Over the weekend, plan out all your meals for the week ahead.
Write down the ingredients you’ll need, and then hit the grocery store to stock up. Check out my supermarket list for recommendations to add to your shopping cart. Healthy and stress-free eating ahead.
Include Protein and Fiber at All Meals
It’s important to have plenty of these two nutrients at every meal.
If you have enough protein and fiber, you’ll feel satisfied for hours, and you won’t need to make a beeline for the snack cabinet minutes after you finish eating.
Recent research supports the idea that protein is strongly tied to feeling full. Similar studies show fiber contributes to a reduced appetite, which can lead to weight loss! Fruits and vegetables are both great sources of fiber. And since they’re low in calories, they’re must-haves at all your meals.
If you’re always feeling hungry there’s a chance you’re missing these vital nutrients. Figure out to help curb that hunger!
Walk, Walk, Walk!
You have two legs for a reason. Research shows that the healthiest countries have one thing in common: walking. The folks in these places, like Denmark and Japan, walk way more than the average American.
This simple act is easy to do and very effective. But if you spend hours each day sitting in your car or behind a desk, it can seem hard to get in a walk. Just look for opportunities to get in some extra steps here and there, and you’ll find ways to build walking into you day-to-day routine.
I coined the term Housewalking as an easy way to get in those steps! I’m obsessed with my Fitbit, and I think everyone should have a pedometer.
Invest in one, and keep yourself accountable. Small actions like parking a bit further away from the store and taking the stairs instead of the elevator add up and make a difference! Plus, it’s kind of like a game: How many steps can YOU rack up in a day?
Sometimes, I feel like I want to eat everything in sight. But then after drinking a glass of water that feeling subsides. I find water very helpful in managing my weight, and research supports this idea. Drinking 16 ounces of water before meals has actually been shown to help with weight loss. Besides, your cells need H2O to function properly!
If you find it difficult to stay hydrated throughout the day, check out my tips on how to increase your water intake.
Pack Emergency Snacks
Hunger can strike when you least expect it! And those are the times when bad food decisions are most likely to be made. Avoid this diet trap like a boy scout would: Be prepared. I have snacks at my desk, in my car, and in my purse. All my bases are covered! I go for snacks that contain protein and/or fiber, so they’ll truly put an end to my hunger. Here are some of my favorite emergency snacks.