7 Steps to a Healthier You

Can you believe it’s already March?! I always love the beginning of a new year because it’s time for a fresh start and a time to set some resolutions! If you don’t know me yet, I’m Delaney, and I’m a Registered Dietitian here at Eagles Landing Endocrinology.

The top New Year’s resolutions typically include eating healthier, exercising more and losing weight. March is right around the time when people start to throw in the towel. I think a big mistake we make when setting a goal is that we set unrealistic expectations.

A great way to make a health goal is to make it a SMART goal, {Specific, Measurable, Achievable, Relevant and Time-bound}. Instead of just saying you want to lose 5 pounds or that you want to quit smoking, get specific with it. How will you achieve the goal, and how are you going to measure your achievements? What amount of time will you do it in? And, is it relevant to you?

Here are some tips to implement into your everyday life so that you can crush your goals and be on the journey to a healthier you

  1. Eat regularly, do not skip meals. Skipping meals causes your metabolism to slow down which causes weight gain and makes it harder to lose weight. Make sure you are eating something within 1-2 hours of waking up and eating something every 3-4 hours.
  2. Drink plenty of water. Water helps regulate appetite and can improve digestion. If you love soda and don’t get enough water, try swapping out one soda or sugary beverage to save some calories. Carry reusable water bottles on you at all times so you can stay hydrated and refill throughout the day. Try adding some fruit to add some flavor!
  3. Take the stairs or park further away. This will help you sneak some extra steps in! Get outside-Spring Is approaching so that means warmer days are near and the sun will be out longer. Go for an after-dinner walk with family or friends to get some fresh air and vitamin D
  4. Make healthy swaps-substitute olive oil for butter, plain Greek yogurt for sour cream, fresh fruit for candy, baked foods over fried foods, etc.
  5. MOVE -The American Heart Association recommends that we get 150 minutes of moderate exercise per week. Swim some laps, ride your bike, play outside with the kids, do whatever feels good and gets you moving!
  6. Catch some Zzz’s- Make sure you are getting the recommended 7-9 hours of sleep. Poor sleep has been shown to increase your appetite and is linked to higher BMI
  7. Limit screen time especially at meals- With busy, jam-packed days we are lucky if we even have 15 minutes to sit down and scarf down a meal. Take the time to put your phone away or shut your computer screen off so you can actually taste and enjoy your meal.

Small changes go a long way, and consistency is key! If you mess up, don’t throw in the towel. Remember why you started your journey to better health and picture yourself at your end goal!

And remember, if you need professional guidance along this health journey, schedule an appointment with one of our Dietitians at Eagles Landing Endocrinology.

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