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I would argue that one of the strongest triggers to dietary and lifestyle failure can be traced back to impatience. Does this scenario sound familiar? You wake up one day and do all this planning to start a new workout program, a new diet, and the list goes on. Three days into your master plan you fall off the wagon in one way or another and feel like a failure.
The reality is you’ve set yourself up to fail. Taking on too many changes at once is overwhelming AND challenging on top of everything else: life’s daily stressors, breaking old habits, meal planning, working out, family life, and social engagements just to name a few.
So what’s the solution? Small changes. Making tweaks to your daily routine and lifestyle can pay off big time. Why? Small changes are manageable over a long period of time and they provide momentum toward achieving your goals; momentum keeps us motivated. It’s just like a staircase; take it one step at a time and before you know it, you’ve reached the top!
Try one of these tweaks for a week and see how you do.
Sunday: Include a leafy green veggie in each of your meals today. Add spinach to a breakfast smoothie, steam broccoli, roast brussels sprouts or asparagus, sauté collard greens, or make kale chips. Whatever your preference get a green veggie in each meal: breakfast, lunch, and dinner. Eat green to be lean.
Monday: Go to bed early. Get at least eight hours of shut-eye today. When you’re well rested you’re less likely to cave into temptations in your diet.
Tuesday: Walk for 30-60 minutes before or after work. Grab a friend, take your dog to the park, catch up with a family member on the phone while trekking it; low intensity cardio burns that fat.
Wednesday: Drink water and only water. No coffee, tea, sodas, juices, just pure aqua! This helps to flush your system and keeps you feeling full. Aim for half your body weight in ounces of water daily.
Thursday: Take a multivitamin everyday. It helps to fill in the gaps in your daily diet. You may not feel an immediate difference but getting your daily value (DV) of vitamins and minerals helps to support some serious bodily processes that keep you feeling fresh. We recommend the NEW One Daily Multivitamin or NEW Multivitamin Soft Chew when you’re on the go.
Friday: Cut out the sweets. Eliminate all refined sugars- anything with added sucrose, high fructose corn syrup- cakes, cookies, candies, pastries. More often than not, these cause a spike in blood sugar that provide a temporary lift in energy followed by a crash that leaves you feeling tired, lethargic, and craving more sugar.
All it takes is one step forward.Which tweak are you going to implement this week?