Whether you want to improve a poor diet, lack of exercise and or overwhelming stress, you don’t have to spend a lot of money or radically change your current lifestyle to get back on track. Simply follow these:
Reflect on what you eat every day. Fruits and vegetables should occupy at least half your plate at meals. Your diet should include a variety of leafy greens, fresh, frozen or dried berries as well as beans, nuts, seeds, olive oil and avocados.
Replace calorie-heavy foods with healthier ones. Replace white rice with brown or wild rice; sugared cereals with oatmeal; and white bread with whole-wheat. Substitute fish for meat. If you’re drinking alcohol, keep it light—CDC recommends that men should have less than two drinks a day and women no more than one. Maintain a consistent diet all week long. Try to avoid the Saturday-night binge!
Reinforce your new habits. Watch for improvements in the fit of your clothes, blood pressure readings and cholesterol results. Don’t reward yourself with food. Learn to praise yourself for making healthy choices with a massage, a pedicure or a night out with friends.