January 20th through the 27th is Healthy Weight Week. The idea behind Healthy Weight Week is to not focus on dieting or what the number on the scale says, but rather to practice mindful eating, moving your body in ways that make you feel good during and after the movements and practicing true self care. These are all things that we can do for ourselves on a regular basis. Here are just a few ways that you can celebrate Healthy Weight Week and continue throughout the year.
Snacking is OK! There is nothing wrong with snacking, but the nutritious values of what you are snacking on, is what counts. Ask yourself, before you snack, “does this provide any nutritional value to me?” If no, opt for something else.
Moving your body! Explore a new trail, try a new sport, tidy up the house. The CDC is recommending at least 2.5 hours of exercise per week! That’s nothing! 30 minutes a day of actively moving your body is easy to do. Think you don’t have time- read our blog post on how to incorporate more walking into your day.
Take a breath! Stress can prevent you from maintaining or losing weight. Take a few moments to practice mindful breathing.
Drink more water. Water helps the body remove excess waste and helps provide one with a clearer mind.
Sign up for a race! Signing up for a race automatically provides you with a goal and a timeline to reach it. Run, ski, bike, row, chop wood-any kind of race will do.
Talk to loved ones. Having someone that you can talk to about your daily ups and downs has shown to reduce stress levels. It is also helpful in keeping you accountable in your goals when you have a support group ready to cheer you on. In addition, face to face or talking on the phone are much more beneficial than sending an email or a few text messages. So, when you have the option to meet in person, video chat or telephone- take it!
Cook a nutritious balanced meal. The tip that says having a colorful plate is a balanced plate, is quite helpful. A plate full of beige food is likely to be low in nutrients and higher in carbohydrates.
Be thankful. Before you let negative talk get the best of you, practice saying what you are thankful for. Positive talk leads to lower stress levels, higher self esteem and can produce better productivity in yourself.
Make time for sleep. Aim for 7-8 hours of sleep each night. Turn off your electronics a minimum of 30 minutes before you close your eyes. Rather than watching a YouTube video, opt for reading a book or magazine instead. And avoid alcohol before bed- while it may help you fall asleep faster, it has been shown to cause restless sleeping patterns.
Make one small change. Rather than grabbing a soda, drink a glass of water instead. Instead of an entire pint of B&J ice cream, only eat half. You don’t have to drop everything you love to eat, cold turkey (no pun intended). One swap here and another swap there, all add up over time and can lead to positive habits and a healthier self.
Cheers to a happier, healthier, more mindful YOU!