Some diet and exercise plans are so complex you want to quit before you start. But there are many easy and fast ways to improve your health that don’t involve measuring, calculating, or statistics.
Lose the Sugary Drinks
Sodas and fruit juices are big cups of sugar. Switch to water. Add natural flavors with a sliver of cucumber, lemon, or lime. Or find “spa water” recipes that use herbs for flavor to make your water more interesting.
Get Enough Sleep
A good night’s sleep is essential to good health. Chronic sleep deprivation can lead to weight gain and increase your risk of heart attack or stroke. Try going to bed a little earlier. Make your bedroom a true sanctuary, with no screens or electronics distracting you. Try turning the thermostat down a few degrees before you go to bed. You’ll find you sleep more deeply and calmly in a cooler environment.
Take a Walk After Eating
Digestion has a “thermic effect” – your metabolism speeds up temporarily as your body works to digest food. Amp up the effect as much as 20% by taking a walk after eating. It doesn’t have to be a long or fast walk. Just 20 minutes of leisurely walking can boost your body’s calorie burning. Over time, this can have a positive effect on weight.
Floss
Bacteria love the areas between the teeth, especially if scraps of food stay stuck there. Flossing and a 30-second rinse with a germ-killing mouthwash can keep your mouth healthier and discourage bacteria that can drag down your health.
Eat Off Smaller Plates
Large bowls and plates make portions look smaller. You may add more cereal to your bowl than you can comfortably eat. Switch to a salad plate for your meals and your portions will be more appropriately sized; you’ll fill up without wasting food.
Think About Health, Not Weight
Fixating on the number on the scale can lead you to follow overly restrictive diets that don’t provide complete nutrition. Instead, focus on selecting a balanced diet of healthy, whole foods. Avoid highly processed foods and sugary snacks. Add healthy fiber, lean protein, and more servings of vegetables. You’ll feel better, be more interested in exercise, and the weight loss will come without you having to be obsessive about it.
Easy ways to improving your health include getting a good night’s sleep, drinking enough water (about 8 to 12 cups a day, depending on your body size and activity level), focusing on eating a balanced diet that includes vegetables, whole fruits (not juices), lean protein, and fiber, and taking a stroll after meals.
