Drink more water. Adults should drink 2–3 liters (0.53–0.79 US gal) (or roughly eight 8 oz glasses) of water per day, while children should drink 1–2 liters (0.26–0.53 US gal) (or roughly five 8 oz glasses). That is in addition to other drinks like tea or coffee. Water keeps bodies at the correct temperature and removes toxins.
- Water also clears your skin, helps your kidneys, helps to control your appetite, and keeps you energized.
- It also keeps you from drinking unhealthy beverages like soda and juice, which are high in calories. The body barely registers the intake of these unhealthy drinks and yet you still feel thirsty hundreds of calories later.
- Drinking hot water (aka tea) can help stimulate your digestive system. Hot water also helps your body naturally detoxify itself. Make sure the water is comfortably hot and won’t burn you.
Eat breakfast. A light, healthy breakfast is sufficient enough to reap the benefits of eating early. If it’s comprised of lean protein and whole grains, then it will keep you from gorging at lunch. Research shows that breakfast-skippers actually eat more! So, to curb your appetite, don’t skip the first meal of the day.
- Instead of two chocolate doughnuts and a coffee that’s more cream than anything else, opt for eggs, fruit, and for a beverage like skimmed milk, fresh orange juice, or tea. The healthier and filling your breakfast is, the more energized you’ll feel throughout the day.
Eat well throughout the day. If half of your plate is vegetables and fruit, you’re on the right track. Add in lean protein, low-fat dairy, and whole grains. Once a steady eating pattern has been established, your body will feel more comfortable. There may be a period of time when your body is wondering where the sugary foods went, but once you’re over the hump, you’ll feel better than ever.
- Remember that not all fats are bad for you. Good fats can be found in fish like salmon and tuna, avocados, nuts, and olive oil. These are essential to a well-balanced diet.
- Make an effort to eat regularly timed meals throughout your day. However, avoid grazing all day.
Get in shape. In addition to helping you lose weight and gain confidence, exercising has a host of other benefits for your body and mind. Having good cardiovascular health has been linked to a decreased risk of Alzheimer’s, just to name one. So hit the pool for a swim, the pavement for a walk or jog, or the park for a hike as often as you can.
- Exercising boosts your immune system too; even a change as minor as walking briskly for 20-30 minutes a day, five days a week can improve your immune system by increasing both your antibody and T-killer cell response.
- Exercising is also one of the absolute best ways to sleep better at night—which can help you lose weight by keeping you from overeating. Read How to Get Fit for more details.
Take advantage of opportunities to be active. Being physically active isn’t about pounding the pavement or joining a gym—it’s a lifestyle that can be had 24/7. If you can add extra 10 steps to your day here and there, they add up.
- Don’t have any ideas? Park a bit farther away from work, the mall entrance, or the grocery store. Ride a bike to work or school. Take the stairs. Walk the dog every day. Take lunch to the park. Bike to work or the local coffee shop. Little opportunities are everywhere.
Think positively. It’s amazing how much power our minds have over everything in our lives. A simple positive twist on a situation can turn an obstacle into an opportunity. Not only will you have more gusto for life, your immune system can fight off colds and heart disease better! Harvard wouldn’t lie.
- To start this difficult step, focus on gratitude. When you start thinking about the bad thing swirling around you, stop. Cut it out. Think of two things you’re grateful for. Eventually, your mind will notice the pattern and stop the negativity before you have to consciously do it.
Get a good night’s rest. When you sleep, your body produces cells that fight infection, inflammation, and stress—which means that getting too little sleep or poor-quality sleep not only makes you more prone to getting sick, but also increases the time you need to recover from illness. When you sleep well, you can wake up ready to go and be more active all day. Sleeping properly is very important for your health!
- On top of that, a study conducted by The American Journal of Clinical Nutrition demonstrated that men who slept for 4 hours consumed 500 more calories than they did after sleeping for 8 hours. If you’re looking for an easy diet, here it is!