Daily Habits for Weight Loss {3 Healthy Habits}
Ready to create daily habits for weight loss? Do you want to eat healthier and feel better? Are you done with yo-yo dieting, but not quite sure what to do? Are you ready to create healthier habits?
Topics included in this episode:
- 30-day challenge with her clients centered on movement, hydration, strength training, and picking one nutrition habit, customized to each person
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- Physical activity after meals can help utilize the food in the bloodstream and regulate blood sugar levels
- Sedentary lifestyles are common in society and it's important to be intentional about moving regularly.
- There is no one nutrition habit that works for everyone, as people have different goals and capabilities
- Encourages daily movement and at least three strength training sessions per week.
- The difference between movement and exercise, with the former being getting enough steps in and the latter involving getting the heart rate up or muscles burning.
- Eating more whole foods and less processed foods is the basis of eating healthy and feeling better.
- Starting a fall challenge for clients in August.
Healthy Lifestyle for Women over 40
Are you interested in improving your eating habits and overall well-being? If you're tired of the cycle of yo-yo dieting and unsure of what to do next, incorporating healthier habits into your life may be the answer.
Healthy habits serve as the bedrock of a sustainable and wholesome lifestyle. One effective approach to kickstart the process of building healthy habits is through engaging in a fun challenge.
I recently did a 30-day summer strong challenge with my clients. In this challenge, we focused on various areas such as movement, hydration, strength training, and nutrition.
These aspects are carefully customized to ensure they are manageable and attainable for each individual. By concentrating on these different elements, it helps to enhance their metabolism, and promote weight loss and overall well-being.
A challenge can foster a supportive and motivating environment, where participants can share their progress, setbacks, and triumphs.
Through a group chat or online community, individuals can inspire and learn from one another, realizing that they are not alone in their health journey.
As the challenge progresses, participants often experience weight loss and discover the importance of self-compassion when faced with occasional setbacks. Instead of giving up on their goals, they learn to return to their healthy habits, fostering resilience and determination.
How to get in shape (The importance of exercise and movement)
When it comes to maintaining fitness and vitality, movement and exercise play essential roles. Many individuals aspire to stay fit, remain active, and have the energy to engage in various activities without becoming breathless or fatigued.
It's important to understand the distinction between movement and exercise. Movement refers to incorporating daily physical activity, such as getting enough steps, while exercise involves raising your heart rate or engaging your muscles to the point of a burning sensation.
Both movement and exercise are crucial components of a healthy lifestyle, and it's beneficial to prioritize both. To optimize the benefits of movement, a helpful tip is to engage in activities like walking or performing heavier cleaning tasks after meals.
This aids in utilizing the energy derived from the food consumed, regulating blood sugar levels, and promoting overall well-being. During the aforementioned challenge, participants became more intentional about incorporating movement into their routines.
In our predominantly sedentary society, where prolonged sitting is common, it becomes necessary to consciously make an effort to get up and move, even for individuals with jobs that involve prolonged computer use.
The impact of increased movement and exercise was evident as participants reported feeling stronger, noticing muscle definition, and experiencing an overall improvement in well-being.
By incorporating more movement and exercise into their lives, individuals begin to feel better, gain strength, and find activities less exhausting. It's important for each person to consider their own needs and goals when determining which aspect—movement or exercise—to focus on.
Reflecting on personal circumstances and desired outcomes can help identify the most suitable habit to incorporate into a healthier lifestyle, promoting overall health and well-being.
Water intake for weight loss
An often overlooked aspect of weight is hydration, Surprisingly, many people consume insufficient amounts of water, despite the fact that our bodies are primarily composed of this vital resource.
While we obtain some water from the foods we eat, it is essential to continually replenish our water intake to ensure optimal bodily functions.
How much water should you drink to lose weight?
Determining the appropriate amount of water to drink can be done by starting with a guideline of consuming half your body weight in ounces. For instance, if you weigh 150 pounds, a good starting point would be to drink 75 ounces of water per day.
However, this is not a rigid rule and can be adjusted based on individual needs. Factors such as physical activity levels and sweating may warrant increased water intake, while personal preferences and circumstances might suggest a slight decrease.
Monitoring the color of your urine is a practical way to assess your hydration status. Ideally, your urine should be a pale yellow color, indicating proper hydration.
Lemon water for weight loss
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Another helpful tip is to incorporate lemon water into your hydration routine. Drinking lemon water, especially before a meal, can assist with digestion and provide additional health benefits.
It offers a refreshing flavor to your water without the need for sweeteners. Starting the day off right by prioritizing water intake is crucial.
By ensuring sufficient hydration in the morning, you avoid the temptation of consuming a large quantity of water near bedtime, which could disrupt sleep with frequent trips to the bathroom.
A personal example is to kickstart the day with 16 ounces of water, infused with lemon with organifi green juice, offering both hydration and additional advantages. This is what I do most mornings!
Healthy habits for weight loss
Daily nutrition habits play a vital role in achieving weight loss and overall health. While there is no one-size-fits-all approach to nutrition, it is crucial to determine individual needs and goals.
In the challenge discussed, participants focused on different nutrition habits based on their preferences and readiness. Some aimed to limit treats to a specific number per week to maintain a healthy balance, while others prioritized consuming a variety of non-starchy vegetables daily or incorporating nutrient-rich whole foods into their breakfast routine.
Regardless of the specific nutrition habit chosen, the emphasis is on leaning towards whole foods and reducing processed foods.
This approach provides the body with essential nutrients, improves hormone function, and enhances organ performance, leading to improved overall well-being.
By gradually incorporating healthier food choices and reducing sugar and processed food intake, individuals can experience positive changes in their bodies and feel better both physically and mentally.
Developing daily nutrition habits takes time and consistency. It is essential to focus on one aspect of nutrition at a time, identifying that first step towards healthier eating.
By embracing whole foods and making mindful choices, individuals can create sustainable and beneficial nutrition habits that support weight loss and long-term well-being. Taking that first step and remaining committed to positive changes will pave the way for a healthier lifestyle.
Resources:
👉Schedule a free health check-up call and let’s figure out how to get and keep you on the right path! https://forms.gle/L4hvjcMm1Aw4uBUa6
👉Save 20% on Organifi with the code HEALTHY20 and 35% when you set up a subscription. My favorites are the green juice & gold
https://www.kbxdj3trk.com/healthy20/
👉 Healthy for Life Membership: Fitness programs, nutrition course, and group coaching. Use the code PODCAST to save 50% off your first month.
https://programs.micheleriechman.com/courses/fitness-membership
👉 Get connected with other women and encouraged on your health journey. Join my private FREE facebook group here: https://www.facebook.com/groups/micheleleefitness
👉 Connect on Instagram: https://www.instagram.com/micheleriechman/
👉 Discover more about my Wellness Breakthrough Program for women over 40 who are looking to lose weight for good & get in shape: https://www.micheleriechman.com/wellnessbreakthrough
👉Grab my 5 favorite smoothie recipes so you can start having one healthy, super nutritious meal a day! These are designed to balance your blood sugar and optimize your metabolism.
https://programs.micheleriechman.com/f/5-smoothie-recipes-for-weight-loss
Related episodes:
#1 | 3 Tips for Losing Weight Over 40 for Women Who Want to Fit Back Into Their Clothes
#16 | 3 Tips to Get Started With Intuitive Eating So You Can Eat Mindfully and Develop Healthier Habits
#18 | 5 Tips to Lose Weight in a Healthy Way and Stop the Yo-Yo Dieting {Get Healthy}
You got this,
Coach Michele
Disclaimer: This podcast and website represent the opinions of Michele Riechman and her guests. The content here should not be taken as medical advice. The content here is for informational purposes only. Please consult your healthcare professional for any medical questions or advice.
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