10 Tips for a healthier you in 2018
Bowerman, shares 10 tips for a healthier you in 2018, to help make this your best year yet…
When it comes to making positive changes, you want to focus on adjustments you can practice daily, since you are more likely to stick with them.
Here are my top tips for a healthier you:
1. Eat breakfast
Breakfast eaters are more likely to maintain a healthy weight. And eating breakfast will help keep you clear-headed all morning. Your brain needs fuel after an overnight fast.
2. Move more
Aside from your regular exercise, try to work more activity into your day. Take the stairs, walk or bike to run errands, pace the floor while you’re on the phone, and walk to a co-worker’s office instead of emailing.
3. Don’t eat in front of a screen
Whether it’s a computer or TV screen, when you’re eating in front of it, you’re not focusing on your food and you are likely to end up eating more and enjoying it less.
4. Stop eating on the run
This means eating in the car or while you’re doing chores or getting dressed in the morning. Take time to sit down, focus on your meal and enjoy it.
5. Watch the liquid kilojoules
Unless your liquid is a meal in itself, fluids should be as low in kilojoules as possible. Get most of your kilojoules from foods, not beverages – it’s one of the easiest ways to cut out excess.
6. Stay hydrated
Many of the body’s processes rely on water, but many people don’t drink enough. Keep water or tea near you and sip it throughout the day.
7. Include protein at every meal
Grab foods like nuts, high-protein cereals, legumes, yoghurt, shakes or tuna for snacks.
Protein is an essential component in every cell in the body. It is a macronutrient made of 22 ‘building blocks’ called amino acids, bonded together to form the protein’s structure.
Proteins have different functions in the body, including contributing to a growth in muscle mass, and the maintenance of muscle and normal bones. All these functions are important for your body to function at its best, so an adequate amount of daily dietary protein will help you keep healthy.
8. Have fruit or vegetables at every meal
Fruits and veggies give you the most nutrition for the fewest kilojoules. And, they’re full of water and fibre, which means they fill you up – not out.
9. Don’t skip meals
Skipping meals doesn’t work as a kilojoule-control measure – you’ll just end up making up for it at the next meal.
Eating small meals and snacks every few hours is a better strategy. If you are skipping meals because of time constraints then on-the-go alternatives like shakes are very handy.
10. Pump some iron
Strength training exercise burns kilojoules, while boosting mood and helping to keep bones strong. It also helps you build muscle mass which makes you stronger and can ultimately increase your resting metabolic rate.
About the author: Susan Bowerman is a registered dietitian who works for Herbalife as a senior director of worldwide nutrition education and training senior.
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