Building Healthy Habits That Last

For me, fall serves as the perfect opportunity to transition back into healthy habits that may have been lost during the summer months. Here's how to refocus. 

STEP 1:  UNDERSTAND YOU ARE THE MAGIC BULLET
Many times I see clients in search of a magic bullet. They are looking for the latest diet or protocol, supplement or workout to help them lose weight and/or get in shape.  

I'm going to let you in on a little secret though, there is no magic bullet; there's no best diet, supplement, or workout. In fact the magic bullet you've been searching for is looking you right in the mirror --- It's you. 

While diets, supplements, and workouts may help you achieve a small part of your goal (let's call it 2%), the real success is achieved by your ability to consistently do the basic habits (the 98%) everyday.  

STEP 2: TOP 3 HEALTHY HABITS
At times it may seem like there are a number of habits to focus on, but really there are just 3 to prioritize. They include: 

1. Eating Well. ​The healthiest diets promote longevity and prevent disease. Eat a diet rich in nutrients which includes: vegetables, fruits, whole grains, legumes, lean proteins, and unsaturated fats. 
2. Moving Daily. Exercising for 20 minutes a few times a week is great, but it will not "undo" a sedentary lifestyle or the large amount of sitting most of us do for 8+ hours a day. Move daily for at least 30 minutes for your health and 60 minutes if you are trying to lose weight. 
3. Drinking Water. Over 60% of our body is made of water and every cell requires it to survive. If we are dehydrated, our heart has to work harder and we often feel lethargic. Also, cravings arise when we are really just thirsty and dehydrated. 

STEP 3:  BE CONSISTENT
The final step, which I also view as the most important step, is consistently performing these three habits everyday. The reason consistency is vital to our success is that we want to automate our behavior so that we don't have to think about  our decisions. Cook at home or pick up fast food? Workout or sit on the couch with a glass of wine?  These behaviors will be automatic toward the healthier default! Additionally the environment will be less likely to trigger or influence our decisions. (Fast food and junk food commercials are great at stimulating cravings.) 

Over time, your healthy habits will become stronger and more likely to automatically happen, because it's just what you do. You won't have to agonize about whether you should workout or skip the cocktail because these are things you just don't do. Environmental triggers (i.e. junk food commercials) will also be less influential on your actions. 

DEVELOP YOUR PLAN
Plan out what you want to focus on first -- drinking water first thing in the morning? working out everyday at the same time? Start with the easiest habit and go from there. Once you get going, it becomes easier as success in one area will develop success in other areas. ​You'll feel more confident in your ability to consistently achieve the behavior. 

Don't forget if you feel stuck or need help email me! We'll develop a plan and structure to put it all together.

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