If weight loss is on your New Year resolution list, you are definitely not alone. January is Healthy Weight Awareness Month and it is a good time to check in with the scale. Being overweight is considered having a BMI of 25 – 29.9 and obese is 30 and above. If you don’t know how to figure out your BMI, you can take a look at this chart. Just like practicing safety and self defense for our lives, we need to consider being a healthy weight as a safety precaution to help prevent lifestyle related diseases like Type 2 Diabetes, cancer and heart disease.
If you are not at your healthy weight, I have a few behaviors you can think about taking on towards a healthier lifestyle. I feel like these behaviors are easier to implement than a strict diet or detox and can apply to anyone. Let me know what you think in the comments below!
- Shop the perimeter of the grocery store first
Most grocery stores are set up with whole foods along the perimeter. Start in the produce aisle and fill your cart up with fresh vegetables of all colors and add some fruit. Hit the clean protein, organic dairy, nuts and seeds sections next. Then quickly to the aisles for your healthy oils and whole grains but get out before the cereal and cookie aisle suck you in!
- Keep junk out of your house
Put a junk food ban on your home and keep it safe from poisonous foods that pack on the pounds. Pretzels, cookies, cakes, doughnuts, pastries, candy or anything that contains large amounts of sugar should never find a home in your kitchen (or any other hiding places in your home).
Don’t even buy it for the kids. If they complain, remember who is the boss and that junk food isn’t in their best interest anyway. Everyone can use a sugar and processed food detox and you’ll be setting a healthy example for your kids instead of setting them up for a struggle with their weight.
- Don't eat in the car
I would also add to this do not eat at your desk while you are working either. Eating mindlessly in the car, on the go, or during work, is not a healthy habit. Eating a meal should be an event that you carve time out of your day to do and relax while you are doing it. Eating while stressed messes with your hunger cues as well as your digestion process. Nutrients are not easily absorbed leaving you with empty calories. We also tend to make poor food choices when we are stressed and on the go.
- Put your fork down after every bite and chew your food well
Again, eating while stressed tends to make us eat a bit faster. Although, some people do have a habit of scarfing down their food even if they are not in a rush. It takes time for the brain to get the message that our stomach is full, sometimes up to 20 minutes, even if we keep eating. Taking your time while eating gives your brain a chance to catch up.
Sound easy enough? I hope so! Good luck and let me know how it goes.