When the changes you need to make are too big they can become overwhelming. This means that most people never start!
For a goal to be successful it should be in the form of something you can check off each day, giving yourself a pat on the back for doing so. Making small, tangible changes to your immediate situation means you can track the difference it’s making in your life. And it gives you an immediate sense of gratification which helps you stay on track!
Drink Less to Eat More
Whether we’re talking about a 140-calorie soda or a 190-calorie latte, liquid calories add up. Limiting your beverages to lessen your daily intake of calories that don’t fill you up is a great small step to take when it comes to long lasting weight loss.
And no, diet drinks are not the solution, with many researchers finding that these beverages are directly linked to wider waistlines! Aspartame, the artificial non-saccharide sweetener used in these drinks, has been shown to raise blood sugar levels in mice.
Choose water or unsweetened coffee or tea instead or make yourself a fresh-fruit-infusion by blending two cups of water with a cup of your favourite fruit over ice. Sip on one of these the next time you’re having some downtime, reading a good book, playing real money games at https://ausbet.net.au/, or watching one of your favourite shows!
Indulge in a Relaxing Bath
If you’re having trouble falling asleep, try establishing a soothing routine before bedtime, say sleep experts at Harvard University. This could include reading a book, practising relaxation exercises, or having a bath. The rise and fall in your body temperature that the latter induces will make you drowsy and help you get your shuteye at the end of a long day.
Shower With Your Eyes Shut
Blocking out or combining one or more of your senses, like showering with your eyes closed or eating blindfolded, has been shown to improve memory and mental fitness says the Franklin Institute.
Using your senses in unexpected ways stimulates nerve cells in your brain which create new pathways and circuits. Listen to the rain and tap your fingers to the rhythm, smell flowers while listening to your favourite songs, and close your eyes when you’re buying fresh produce.
Stop Eating Before You’re Full
Using a scale of 1 to 10, with 1 being famished and 10 being Christmas-dinner-full, it’s recommended that you stop eating when you’re at a 5 or a 6. The goal is to stay satisfied, not stuffed, and the best way to do this is to give your food your undivided attention.
Often referred to as mindful eating, this practice asks you to focus on your meal without the distraction of a computer screen or book. Take smaller bites, chew slowly, and experience your food, noticing what it tastes like and how it feels in your mouth.
And wait at least 20 minutes between servings, as this is how long it takes the brain to realise you’re sated.