Do you ever feel overwhelmed when you think about healthy living? We can easily get discouraged and lose motivation when we focus only on the gap between where we are and where we want to be. That’s why I want to start you off today with some quick wins.
Quick wins are easy-to-implement changes that can have a significant impact. Pick just one from the list below to start. Stick with it for a few weeks, and then consider adding another healthy habit. The secret to success is to go slow and not overwhelm yourself. We’re looking for a long-term change here, and the best way to achieve that is to work it into your daily life gradually.
Drink 8 to 9 glasses of water every day.
Your needs may differ based on body size, activity level, diet, and even climate. If you want to get even more specific, a rule of thumb is to take your weight in pounds and divide it by two to calculate the recommended amount of water you should drink per day in ounces. For example, a person who weights 140 pounds should drink 70 ounces of water per day (about 9 glasses).
Although this is a simple change, your health will benefit in many ways. Water is critical for all your organs; it helps deliver nutrients to your cells, is vital for immunity, assists with digestion, and even improves your mood, cognition, and sleep quality.
The key is to measure how much you are drinking every day. It’s easy to overestimate how much you are hydrating. You can fill a glass pitcher or a large bottle with the water you want to drink in one day. I have a large tumbler that holds three glasses of water. I make sure I fill it up at least three times a day. When you get up in the morning, drink at least two glasses; you are already on your way!
You might also find it more appealing if you add a little lemon, lime juice, or a few sprigs of mint. I sometimes add a fruit or hibiscus herbal tea bag to my water jar.
Also, if this is a significant change for you, slowly increase the amount of water you drink to give your body time to adjust.
Take a half-hour walk or engage in another form of movement daily.
The healthiest people in the world move naturally throughout their day. If you have a busy schedule and have difficulty finding time for daily movement, split it up. If you sit for long periods, get up from your desk frequently for a short walk around the block or your work area.
Also, get creative in finding pockets of time. After a busy day, watching a few hours of TV at night is tempting. Can you shorten that time and go for a walk instead? You’ll likely find that you have even more energy.
Can you find a way to make it fun? Can you ask a co-worker or a neighbor to walk with you? If you set aside a regular time to meet them, you’ll introduce another habit change strategy, accountability. If your friend is counting on you, you won’t miss your walk! You don’t need to limit yourself to walking; if you prefer a bike ride, hike, or basketball game, that’s even better!
Make it easy. Last year I moved my bike from my shed to my garage, where it’s more accessible to me. It was a small change, but getting the bike out and riding in my neighborhood was easier. I began to enjoy it as a refreshing break mid-day. Keep your walking shoes by the door. Have your sports equipment handy. Any small change that makes it more convenient to exercise daily will make a significant difference.
Add an extra serving or two of vegetables to your meals daily.
If you don’t have much time to cook and are unsure how to get those extra veggies in, heat some frozen vegetables – broccoli, peas, spinach, whatever you like. Add one extra serving at lunch and one at dinner, and you’ve met your goal. Remember, this is on top of the vegetables you already eat!
But challenge yourself to get a little more creative than that when you have time. When you’re at the grocery store, pick up a vegetable you don’t typically eat. Most veggies are delicious when you roast them, steam them, or stir-fry them. Do you heat a can of soup for lunch? Throw in a handful of baby spinach. Or add a small salad to your meal.
Try to diversify the vegetables that you eat. Pick up a few different ones during your weekly shopping trip. The more types of vegetables in your diet, the healthier you will be.
Slow change is lasting change.
In future posts, we’ll examine all these in more detail, including ways to flavor and prepare fresh foods. I’ll also be introducing even more quick wins. But the critical point right now is just to start somewhere. Start small, be consistent, and be gentle with yourself. If you can’t fit a half hour of movement into your day, do you have time for a fifteen-minute walk around the block? Can you aim for five days a week if seven is too hard right now? If you’re not ready to add two vegetables to your daily meals, add one.
You’ll notice the difference in how you feel, but even more important, you’ll establish consistent, achievable habits. You’ll even be changing the way you view yourself. You are a healthy eater! As your self-image changes, these habits will become easier. They will be part of your life.
Also, remember that if you are experiencing any symptoms or making significant changes, check in with your medical doctor or other medical professional.
Let me know how it’s going in the comments below, and stay tuned for more!
Sources:
https://www.hsph.harvard.edu/news/hsph-in-the-news/the-importance-of-hydration/
https://www.umsystem.edu/totalrewards/wellness/how-to-calculate-how-much-water-you-should-drink
2 comments
I will be reading this post again, so many great ideas!
Thank you Diane, I’m so glad you found it helpful! I plan to write a few more “quick wins” posts, simple changes to make which can make a substantial difference!