I am a huge fan of creating small but powerful habit changes that can impact overall health. Honestly, if we look back in any area where we have come a long way, we will see it was something small we changed. For instance, if I was more organized with my time, it was because of the checklist I made previous night. If I was concentrating better on writing my article, it is because I disconnected my social media for that time period.
Lifestyle changes are nothing but a set of habits and routines when you see it at a fundamental level. This theory can also be observed in health as well. So, here are some easiest lifestyle changes can bring about better health.
a) Change spoon size for all meals: We have been told to eat small bites since we were kids and we still do not follow it. Easiest thing to do is change the size of spoon. Japanese and Chinese start eating with chopsticks since they were little These helps them eat smaller bites. We can do the same by eating with a baby spoon or much smaller spoon. It will make us fuller much faster and eat lesser portions. One of the reasons we feel bloated and overeat is because we eat big bites.
b) Eat your first meal one hour later than usual: I know intermittent fasting is tough for most people and especially 16 hours. The easiest thing to do is, for a week, decide to eat one hour later than usual. If you were eating breakfast at 8 am, now make it 9 am and hydrate till then. This is great for gut health, cleansing and fat loss. All of this can significantly impact our health.
c) 10 minute walk post each meal: We want to do our daily step goals and know that it is really beneficial. A lot has been spoken about it across social media but we aren’t able to do it. This is because we think we will go for a walk post work or walk 1 hour each day. The easiest thing to do is break into small parts. Post every meal, we can commit to walk for 10 minutes or 15 minutes, if that is possible. This can help cover about 30-40 minutes of steps and it will also help us to digest our food better.
d) The 2 minute rule: I used the 2 minute rule to get me started on some lifestyle changes such as just a 2 minute walk, 2 minute reading a book, 2 minute meditation so on and so forth. Most likely, I would do the activity for much longer but all I needed to tell myself is just do it for 2 minutes and then you are done! This is a real simple lifestyle change. So start with just any one healthy habit and apply the 2 minute to it. Do it every day and see what it does for you.
e) Deep breathe when we hit the bed for some Netflix: Fact is, we do find Netflix destressing at the end of the day. Since we really want to watch the current show that we are consuming, commit to just 20 counts of deep breaths before we start the show. Studies show that when we stack up habits – one that we want to do (here that is Netflix) with one that we need to do (here deep breathing), chances are we will do it more consistently. This is the easiest way I started to write daily checklist and committed to do meditation.
If you just glance at the set of lifestyle changes I made with the above steps, you will see that it helped me start intermittent fasting, achieve daily step goals, chew my food and eat smaller portions, do deep breathing a lot more often. As I started slow, it also helped me avoid procrastination.
You can take one step at a time and integrate it every week. Give it a shot and see how it changes your health for the better.
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