1. Channel your inner guru. Stop eating all the foods you already know you shouldn't be eating.
People come to me for nutritional consulting, most of the time for fat loss, beginning our first meeting by telling me all the foods they know they shouldn't be eating. Do yourself a favor, save time and money by eliminating foods you already know are bad for you.
2. Put your fork down after each bite.
Take the time to enjoy your food and properly chew it. Eating is an experience that is meant to be enjoyed. It is a chance to connect to your body and your food. Slow down, enjoy and be thankful for the food.
3. Surround yourself with other health conscious people. Limit your eating companions to those that share your same ideals and commitment to good nutrition.
In their recent book, CONNECTED, researchers Christakis and Fowler reveal compelling evidence on how emotions and behaviors spread throughout a social network. They followed the behaviors of 3 generations of citizens in Framingham, MA whose social networks they had mapped out. They found that when one person gained weight, started smoking or got sick that close neighbors and friends were 50% more likely to behave the same way. The second finding was even more interesting. If PERSON A gained weight and was friends with PERSON B, the friend of PERSON B who PERSON A didn't even know was 20% more likely to gain weight (2 degrees of separation). They took it a step further and found that the friend of the friend who was unknown to PERSON A was still 10% more likely to gain weight (3 degrees of separation).
4. Eat 30 grams of protein within 30 minutes of waking up.
Studies have shown that getting this amount of protein to start your day gets your metabolism kickstarted and running faster throughout the rest of the day. Breakfast really is the most important meal of the day. If you can't pull yourself together enough to cook breakfast that early in the morning start the habit of making a morning protein shake. Lay a good foundation for your day with plenty of protein within 30 minutes of waking up.
5. Wash and prep your fresh produce as soon as you get home from the grocery store.
Restaurants all over the world wash and prep their produce in advance because it saves tons of time. Having your veggies and fruit chopped, sliced and diced beforehand will make cooking a breeze. Preparation is the key to success. Any habit that removes obstacles from you eating right is a healthy habit to start.
6. Go for a 15 to 20 minute walk after your meals.
Walking after a meal aids in digestion and fights sugar cravings. In my own experience a post-meal walk curbs sweet cravings too which keeps you from reaching for dessert. Sugar satisfies the pleasure centers in our brain. Getting sun and fresh air on a walk releases the same chemicals without all the calories.
7. See #1
8. Eat like an adult.
Stop eating fast food, stop eating kids cereal, put down sweets and comfort foods when your favorite show comes on. Ease up on snacking in general. And for god's sake eat more vegetables.