New Year New You



Experts say it takes 21 days to develop a habit and around 90 days to make the habit a permanent lifestyle change. As we count down to the new year right NOW is the perfect time to make a change and develop new habits. Below are some good habits to develop to help you reach your weight loss goals.

  • Drink at least 8 glasses of water each day. (64 ounces)

  • Engage in 30 minutes of purposeful movement (aka exercise) at least 3 times a week.

  • Track your intake daily. Use an app like MyFitnessPal, Lose it, or Baritastic, or good old fashion pen and paper.

  • Eat 3 meals and 1-2 snacks per day.

  • Swap out fast carbs for slow carbs and start eating more vegetables.

  • Sleep! 8 hours a night is best.

  • Eliminate a trigger food. If there is a food you know triggers you to eat more and more then eliminate it from your diet. But before you do find something to replace it with. I traded my Reese's peanut butter cups (a ridiculous amount of them) for one Hershey kiss and tsp of peanut butter. (Baby steps to change is important! see commit to 1% below)

When you start making changes and creating new habits here are some things to help the habit stick.

  • Link the new habit to something you already do. For instance if you drink diet pop but you want to make drinking water a habit don't cut out the pop all together. Alternate drinking a diet pop then a bottle of water. Then slowly decrease the amount of pop while increasing the amount of water.

  • Don't link your habits to random times of the day. If you want to be better at taking your vitamin, link the habit to when you eat a specific meal or when you wake up or go to bed.

  • Set reminders in your phone. If you're forgetful like I am, little phone reminders are great to keep you on track throughout the day. In the same way these reminders can help you curb hunger as well. Personally, I have meal alarms, meaning I don't eat unless my alarm tells me it's time to do so. This helps me curb my snacking and grazing throughout the day.

  • Let other people know about your new habits and ask them to help hold you accountable. Better yet have them join you in creating healthy habits as well.

  • Commit to 1%. Getting just 1% better at something adds up over time. Start with one habit and see how big of a difference just one change can make.

  • Don't quit. Yes you may fail, you may forget your new habit all together, but don't quit trying!

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