Keep it simple!
Follow simple guidelines and create momentum in the right direction! Here are 3 habits you can focus on until the end of the year!
1. Front load protein; 40-50g in your first meal
Starting your day with a high-protein meal sets the stage for sustained energy and focus throughout the day. Protein helps regulate blood sugar levels, keeping you feeling full longer and reducing the urge to snack on unhealthy foods later. Aiming for 40-50g of protein in the morning can also support muscle recovery and growth, especially if you’re active. Foods like eggs, Greek yogurt, lean meats, or plant-based protein sources are great options to meet this goal. By prioritizing protein in your first meal, you build a strong nutritional foundation for the rest of the day.
Since you're aiming for 0.7g per pound of bodyweight or more, starting your day with 40-50g will be super helpful!
2. Keep water by your bed. Drink it immediately when you wake up.
Getting enough water every day is a struggle for many people!
Hydrating first thing in the morning helps replenish the fluids your body loses overnight, jump-starting your metabolism and aiding digestion. Drinking water right after waking can boost your energy levels and mental clarity, helping you feel more refreshed and alert. It's a simple habit that ensures you're starting the day hydrated, which can improve skin health, joint function, and overall well-being. Keeping water nearby removes the barrier of forgetting, making it an easy win for your health every morning.
3. Stop eating 3 hours before bedtime.
Giving your body time to digest before sleeping can improve sleep quality and support better digestion. Late-night meals or snacks can disrupt your circadian rhythm and lead to indigestion, making it harder to fall and stay asleep. By stopping food intake three hours before bed, you allow your body to focus on rest and recovery rather than digestion, promoting a deeper, more restful sleep. This habit can also help prevent overeating and weight gain, as late-night snacking is often linked to mindless or emotional eating.
For some of us, this could seem impossible. But you'll never know what's possible unless you try!
