LEARN THE BASICS
JULY 2021
Food and fitness changes that add up
We’ve all heard that it’s the little things that count. The saying is also true for losing weight and improving overall health. Because the more you’re able to make small, positive changes stick in your daily life, the more likely you are to meet your goal. The secret? Go with what feels right for you. There’s no one-size-fits-all eating or exercise plan.
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Consider the following tips to help you make small (but meaningful)
steps toward lifelong health
Forget diets
Whether low fat or high protein, most eating plans involve rigid rules and taboo foods — an approach that’s hard to sustain. Set yourself up for success by striving to eat primarily whole foods in moderate portions. Try these tips to stay on track.
- Visit the farmers market to pick up delicious, seasonal fruits and veggies. You may even discover new favorites.
- Partner with a friend or family member to help keep you accountable and support you with your nutrition goals. Try swapping fresh, healthy recipe with them.
- Tote baby carrots, an apple or unsalted nuts with you during the day so you’re less tempted to indulge in unhealthy convenience foods.
- Reward yourself for sticking to your commitment to making positive changes.
Get moving
Too often, exercise slips down our list of priorities when our schedule gets busy. Here are a few tips to reframe thinking about exercise as ‘one more thing to do,’ and instead, to look at it as a fun and sustainable part of your life.
- Combine movement with things you really want to do, like playing soccer with your family or catching up with friends over a long walk.
- Put on some music or a favorite TV show. Moving to your favorite song can energize you and make exercising more enjoyable. Try doing body weight exercises during commercials like squats, lunges or planks. You could even make it a fun family challenge to see who can do the most.
- Find an environment where you can truly enjoy moving your body. Some people like to go to a park, group class or public gym to get a workout in. Others like the solitude of working out from the comfort of their home or backyard. It doesn’t matter where you spend the time, as long as you’re comfortable and happy where you are.
- Try a beginner’s class in a sport or activity you’ve never tried before. There’s little pressure to perform — and you may discover a new passion!
Are you struggling with time or motivation? Check out these 25 tips on how to make the most of only 10 minutes of movement a day.
Forget diets
Whether low fat or high protein, most eating plans involve rigid rules and taboo foods — an approach that’s hard to sustain. Set yourself up for success by striving to eat primarily whole foods in moderate portions. Try these tips to stay on track.
- Visit the farmers market to pick up delicious, seasonal fruits and veggies. You may even discover new favorites.
- Partner with a friend or family member to help keep you accountable and support you with your nutrition goals. Try swapping fresh, healthy recipe with them.
- Tote baby carrots, an apple or unsalted nuts with you during the day so you’re less tempted to indulge in unhealthy convenience foods.
- Reward yourself for sticking to your commitment to making positive changes.
Get moving
Too often, exercise slips down our list of priorities when our schedule gets busy. Here are a few tips to reframe thinking about exercise as ‘one more thing to do,’ and instead, to look at it as a fun and sustainable part of your life.
- Combine movement with things you really want to do, like playing soccer with your family or catching up with friends over a long walk.
- Put on some music or a favorite TV show. Moving to your favorite song can energize you and make exercising more enjoyable. Try doing body weight exercises during commercials like squats, lunges or planks. You could even make it a fun family challenge to see who can do the most.
- Find an environment where you can truly enjoy moving your body. Some people like to go to a park, group class or public gym to get a workout in. Others like the solitude of working out from the comfort of their home or backyard. It doesn’t matter where you spend the time, as long as you’re comfortable and happy where you are.
- Try a beginner’s class in a sport or activity you’ve never tried before. There’s little pressure to perform — and you may discover a new passion!
Are you struggling with time or motivation? Check out these 25 tips on how to make the most of only 10 minutes of movement a day.