The goal to become healthier is common among men and women, but the thought of tweaking your diet can seem overwhelming. The good news is that even small changes can significantly impact your overall health. Making small changes over time can be more effective than completely overhauling your diet overnight. Start small to set yourself up for success, and you’ll be able to make changes that will help you achieve your goals gradually. Here are some steps you can take to impact your overall health.
Drinking more water is one of the most effortless changes you can make because you don’t have to give up any food or make massive changes. Many people confuse hunger for thirst, and when thirsty, they’ll grab a snack instead of hydrating. Even mild dehydration can lower your energy levels, so drinking more water can help keep you feeling energetic and possibly aid weight loss. Aim to drink around eight 8-ounce glasses of water each day unless you’re exercising or in hot weather. Adding fruit to your water can help lend flavor to plain water.
Start With a Strong Breakfast for a Healthy Diet
Making sure you start your day with a protein-filled breakfast can set the tone for the whole day. While delicious, eating breakfasts like oatmeal or cereal can leave you lacking the protein you need to begin a productive day. Eating at least 20 grams of protein at breakfast can help prevent muscle loss while assisting in muscle repair after workouts. When paired with healthy fats, fiber, and good carbs, protein can help you maintain good energy levels and keep you feeling full longer. When eating breakfast foods like pancakes, oatmeal, or cereal, adding protein sources like protein powder or greek yogurt can help increase the protein and minimize blood sugar spikes. Eating an egg or two with carb-heavy breakfasts can also slow down the glucose spikes. When you add in adequate protein, it can help prevent your becoming hangry before lunchtime.
Learn Your Hunger Cues for a Healthy Diet
Awareness of when you’re hungry and full can help impact your overall health, especially if you’re an emotional or habit eater. We all snack or eat sometimes when we’re stressed, the food is delicious, or we’re bored. Recognizing when you’re hungry can help prevent you from consuming excess calories, which can also help you lose weight. If you think you’re hungry, drinking a full glass of water and waiting ten minutes can tell you if you are thirsty. When you’re feeling full, put down your fork and wait a few minutes to see if you’re full. Taking some deep breaths can also help you assess your satiation and may also stimulate digestion.
Don’t Completely Deprive Yourself for a Healthy Diet
When most people start to change their diets, they can develop an all-or-nothing attitude and altogether prohibit themselves from eating any treats. While we all know that greens are better for the body than doughnuts, sometimes restrictive eating can cause people to binge. This can lead to longer-lasting negative impacts and even eating disorders. Eating a more balanced diet where you follow the 80/20 rule of 80 percent of the time you eat healthy foods, and 20 percent of the time you are a little more relaxed can help you feel happier and not so restricted.
Let Us Help You
If you want more individualized attention to your health, working with a doctor like Dr. Leo can help support your health and wellness goals. Dr. Leo has helped many people during his years in practice and would love to support you on your health journey. Give our office a call today to schedule an appointment. We are located at 6321 Executive Blvd, Rockville, MD 20852, in the Executive office park. We look forward to helping you!