3 Simple Health Habits to Not Overlook

The health and wellness space is frequently flooded with stories of the latest fitness trends, cutting-edge gadgets, or “quick fix” solutions. But amid the noise, many experts agree that the most meaningful changes come from the simplest habits — the small, everyday actions that are easy to overlook but add up to a profound effect on our overall health.

“Adapting a healthy lifestyle, making change, and seeing lasting results takes time,” says Samantha McKinney, RD, CPT, national program manager for nutrition, metabolism, and weight loss at Life Time. “It requires completing simple habits consistently. Many of the health and wellness tools or tips that make headlines — even the ones with validity — aren’t going to move the needle if you don’t first have a solid foundation of essential habits. It may not seem fun or flashy, but it’s effective!”

We asked McKinney to share her top three recommendations for simple habits that —completed consistently over time — can make a big difference for your health.

1. Increase your protein portion at meals (and add a daily protein shake).

Protein is a vital macronutrient that plays an important role in many of our bodies’ functions, including building and repairing tissues, balancing hormones, and supporting the immune system.

“I call this an ‘anchor’ habit,” says McKinney. “The closer you get to hitting the optimal — for most people — protein target of one gram of protein per pound of lean body mass, the easier several other nutrition habits become. Protein is naturally satiating, helps you stabilize blood sugar, curbs cravings for sweets and starch, and enhances workout recovery. This means when you increase protein intake and ideally reach your targets, moderating your total calories becomes easier and foods that don’t align with your health goals have less of a pull on you.

“Because it’s not always feasible to plan and cook three (or more) high-protein meals each and every day, having a quality protein powder to use as a quick and convenient option can be a lifesaver,” McKinney adds. “Many of our coaches at Life Time use a daily protein shake as a go-to breakfast to set a healthy tone to the day.”

(For protein-packed recipes, check out “How to Eat 30 Grams of Protein at Breakfast, Lunch & Dinner.”)

2. See sunlight first thing in the morning.

This may seem like the simplest of habits, but it plays a big role in regulating your circadian rhythm, energy levels, and more.

“Your health hinges on the quality and quantity of sleep you get, and morning sunlight exposure can help cement your circadian clock,” McKinney explains. “It sends a clear message to your body that it’s daytime and, subsequently, that 12 hours from that time, it will be nighttime. This helps your natural energy levels during the day, and then signals to your body that it’s time to wind down once nighttime hits, which can help improve your sleep quality.” (Learn more: “Circadian Rhythm: Why This Pattern Is Key to Your Health.”)

3. Sit down once per week for 20 minutes to plan your meals and supplements.

A little planning goes a long way when it comes to sticking with your healthy habits, reducing stress, and even saving money.

“Choose a set time to sit down uninterrupted and look at your upcoming week,” says McKinney. “Based on your commitments for that week, decide how many meals you need to plan and choose what they’re going to be. Write up a grocery list and note what days you will make each meal.

“Without planning, nutrition will always feel chaotic,” she continues. “This is not only a way to make sure your meals are on track with your health goals, but actually reduces stress during the week and saves money by being planful.”

This strategy also works for organizing your daily supplements into a pill container once per week. McKinney notes that following as foundation: LTH capsule-based multivitamins, LTH Glow Omega-3 fish oil, LTH Magnesium and LTH Vitamin D3 + K2. “If you have them sorted and ready, you’re more likely to take them consistently each day.”

(If you’re looking for meal-planning support, the 1-2-12 Nutrition Book teaches you how to meal prep like a pro with your choice of three different strategies and more than 70 recipe ideas.)

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