Did you make a lot of promises at the beginning of January, but haven’t fulfilled any of them yet? That’s okay, maybe they just weren’t meant to be because the goals were too big. For example, it’s best to change your diet in small steps, so here are 5 tips to help you achieve these changes effectively.
1. Start eating mindfully – stop when you’re full, not when you’re stuffed
Mindful eating is a purposeful focus on the process of eating that helps you understand what hunger and satiety are. Mindfulness is about enjoying our food, looking at what we are eating, sensing the taste and stopping when we are almost full.
Decide whether you are driven to the kitchen by a physical hunger or an imaginary hunger. Physical hunger builds up gradually and does not favour specific foods, whereas imaginary hunger is sudden and very specific (we want something salty/sweet/crunchy).
It can take 20 minutes for the brain to realise that the body is already full, so keep your utensils on your plate between chews and take your time when eating.
2. Yes to hydration!
Drink water throughout the day to maintain your body’s fluid intake, concentration and energy. The amount of water you need depends on your age, gender and level of physical activity. Thirst, tiredness, irritability, dizziness or pain are the most common signs that you are not drinking enough fluid.
Some practical tips:
– Drink a glass of water every morning when you get up.
– Take a glass of water with you to refresh yourself at school, at work, even at home. Don’t wait until you’re thirsty.
– If you don’t like the taste of plain water, you can enhance it with citrus fruits, berries, cucumber slices or fresh herbs (such as mint). Try different combinations until you find the one you like best.
– Instead of fruit waters, choose non-carbonated water. You can compensate for the lack of flavour with pieces of fruit.
– Drink two extra glasses of water after each hour of sports training.
3. As many vegetables as possible
Eat vegetables at all three or at least two meals and one snack. Non-starchy vegetables can be eaten even more often as they are rich in vitamins, minerals, fibre, antioxidants and flavonoids and are low in calories. High-calorie vegetables such as sweet potatoes, peas, butternut squash and others are also not to be missed as they contain essential nutrients. More vegetables not only make you feel fuller faster, but also help you avoid eating less healthy foods.
When choosing vegetables, remember:
– Enjoy green leafy vegetables at least once a day.
– Try to have at least two colours of vegetables on your plate.
– A variety of vegetables will not only provide different beneficial nutrients but also make eating them more interesting.
4. Move more often
It’s no secret that the body needs regular exercise to stay healthy and fit, but most people don’t have time to fit exercise into their busy schedules. That’s the problem – you need to plan, because if you don’t take working out at the gym as a serious commitment, it won’t happen. There will always be other things to do to occupy your free time, so put it on your calendar and all you have to do is turn up at the gym.
Tip: Set a reminder on Sunday to set up your training schedule for the following week (of course, leave some days for rest).
If you feel a lack of responsibility towards yourself and your workouts, find a workout buddy who has similar goals to yours and can motivate you to come to the gym when you don’t feel like it. The right partner not only increases success but also improves your time in the gym.
5. Focus on small achievements
Instead of aiming for the stars, formulate your goals in such a way that you reach them quickly and as often as possible. First, set a goal related to healthy habits you already practise and take them to the next level, such as drinking two more glasses of water every day, or exercising for 15 minutes longer every day. Small but significant achievements are important motivators for bigger goals.