Healthy Habits for Weight Loss
At Strong with Sarah, we believe that your approach to nutrition and weight loss should be tailored to your body, your preferences, and your goals. That’s why we don’t have a “one size fits all” approach on nutrition.
When a new client begins their journey with us, they start with one of two nutrition tracks: creating healthy habits or tracking calories and macros using MyFitnessPal.
The Strong with Sarah Healthy Habit approach to nutrition tends to be a slower and more gradual approach to weight loss and health. However, that doesn’t mean it isn’t effective and sustainable. This approach is best for those looking to build a solid foundation of new healthy habits, and is also great for those who dislike tracking calories.
With the healthy habit approach, we focus on implementing one habit or change into your life every day for a two to three week time period. At that point, we assess how consistently you’ve completed the habit as well as your results. From there, you work with your accountability coach to either add in a new habit or we build upon the current habit.
All healthy habits are customizable based on habits that you would like to create or improve upon, along with thoughts and insights provided by your accountability coach.
Healthy habit clients track their food intake by taking pictures of everything they eat and drink, or typing out a brief text description within our coaching app (Everfit). This easy way of tracking your food provides accountability by allowing us (as your coaches) to see everything you are eating and drinking but without looking at the calories and macros.
Please know that sometimes clients start out with the healthy habit route and then transition to tracking calories and macros if they would like (but it’s not required to be successful with us).
The goal of all macros clients is to eventually transition to the healthy habits route for the sustainability of results. We understand that logging calories and macros is not a long-term strategy for many clients, which is why we encourage them to transition at some point to the habits.
9 Healthy Habits to Start Today
When it comes to making changes that are best for you to lose weight and feel your best, your personal habits will be customized based on your goals, your strengths, and areas of opportunity for you to become healthier. There is no exact, generic set of healthy habits that are prescribed for all clients.
Here are some key nutrition, movement, and lifestyle habits that some healthy habits clients choose to focus on:
Stay Hydrated
Stay hydrated throughout the day by drinking at least 0.5-1 ounce per pound of body weight of water. Water is crucial for bodily functions, digestion,and maintaining healthy skin. Don't wait until you're thirsty to drink water, as dehydration can set in quickly.
Regular Exercise
According to the CDC, adults need a minimum of 150 minutes of moderate-intensity physical activity each week. That might sound overwhelming, so try breaking that down into 15-30 minutes of physical activity into most of your days. Exercise can help you maintain a healthy weight, improve your cardiovascular health, and boost your mood. Find activities you enjoy, such as walking, running, swimming, cycling, or dancing. Mix up your workouts to prevent boredom and to strengthen different muscle groups.
Practice Sun Safety
Sun damage can contribute to skin cancer and premature aging. Personally, I lost my grandfather to melanoma so I am a huge proponent of wearing sunscreen. Protect your skin from harmful UV rays by wearing sunscreen with a high SPF, seeking shade during peak hours, and wearing protective hats and clothing. Reapply sunscreen every two hours, especially if you're sweating or swimming.
Eat a Balanced Diet
Nourish your body with whole foods like fruits, vegetables, lean proteins, and whole grains. Limit processed foods and sugary drinks. A balanced diet is essential for your overall health and well-being. Plan your meals and snacks ahead of time to make healthy choices. We recommend setting a specific goal for each nutrition habit (such as eating 3 servings of fruits and veggies per day, or eating 1 serving of protein at every lunch and dinner.)
Limit Screen Time
Reduce your exposure to screens, especially the hour or so before bed. Excessive screen time can disrupt sleep patterns and lead to eye strain. Find some activities that you enjoy that don't involve screens, like reading or spending time outdoors. Set limits on screen time and social media, especially before bed and use blue light filters on your devices to reduce eye strain.
Connect with Others
Are you nurturing your relationships? Spend time with loved ones and build positive connections. Social interaction is essential for your mental health and well-being. Make time for quality interactions with friends and family, even if it's just a phone call or video chat.
Manage Stress
Incorporate stress-reduction techniques into your daily routine. Some examples of stress-reducing techniques include practicing deep breathing exercises, meditation, yoga, journaling, listening to your favorite song, playing a quick game, or spending time in nature. Identify your stress triggers and develop coping mechanisms to manage them effectively. Find healthier outlets for stress, such as listening to an audiobook or podcast, spending time with loved ones, or pursuing hobbies.
Practice Mindful Eating
Mindful eating involves being fully present and engaged with your food. Instead of rushing through your meals, take your time to savor each bite and pay attention to the flavors and textures. Listen to your body's hunger and fullness cues, and avoid eating with distractions like your phone or TV while eating.
Prioritize Sleep
Aim for 7-9 hours of quality sleep each night to feel refreshed and energized. Getting enough sleep is essential for your brain, immune system, and overall health. Plus, getting enough sleep ensures that your hunger and fullness hormones (ghrelin and leptin) are balanced. Create a relaxing bedtime ritual,and try to keep your bedroom dark, quiet, and cool.
Why Are Healthy Habits Important for Optimal Weight Loss Results?
Healthy habits are crucial for sustainable weight loss because they create the foundation for long-term success. When you focus on healthy habits, you're not just losing weight; you're also improving your overall health and well-being. This can help you maintain your weight loss results and prevent weight regain.
Here are some of the benefits of focusing on healthy habits:
Improved metabolism: Healthy habits (like increasing your daily step goal or prioritizing protein) can help boost your metabolism, which can make it easier to burn calories and lose weight.
Increased energy: When you eat a balanced diet and get enough exercise, you'll have more energy throughout the day while avoiding the afternoon slump.
Better mood: Healthy habits can improve your mood and reduce stress, which can help you stay motivated and focused on your weight loss goals.
Reduced risk of chronic diseases: By adopting healthy habits, you can reduce your risk of developing chronic diseases such as heart disease, type 2 diabetes, and stroke.
Improved confidence and self-esteem: As you make progress toward your weight loss goals, you'll likely experience a boost in self-esteem and confidence while ultimately feeling better in your clothes!
The Effectiveness of Habit Change for Weight Loss
There are many studies that have investigated the effectiveness of habit change for weight loss. One meta-analysis published in the Journal of the American Medical Association found that interventions that focused on changing health behaviors, such as diet and exercise, were more effective than those that focused solely on weight loss.
Another study published in the International Journal of Obesity found that individuals who were able to maintain healthy habits for at least six months were more likely to achieve and maintain long-term weight loss.
Overall, research suggests that focusing on healthy habits is an effective approach to weight loss and weight maintenance. By making sustainable changes to your lifestyle, you can achieve and maintain a healthy weight for the long term.
Transform Your Life with Strong with Sarah
Are you ready to take your health and weight loss journey to the next level? At Strong with Sarah, our personalized coaching programs are designed to help you achieve your goals and live a healthier, happier life.
Our experienced coaches provide the tools and support you need to succeed, and our virtual weight-loss programs offer unparalleled flexibility and convenience. Our holistic approach to weight loss combines personalized nutrition plans with effective movement goals and mindful lifestyle habits.
Join the Strong with Sarah community and experience the transformative power of our coaching programs. Schedule your free consultation today and discover how we can help you achieve your weight loss goals.
Healthy Habits FAQs
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At a minimum, it takes around 21 days to form a new habit, but it can take longer for some people, depending on how engrained your current habits are. Consistency and persistence are key for success.
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It's generally recommended to focus on one habit at a time to increase your chances of success. Once you've established consistency with one habit, you can gradually add another.
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Don't beat yourself up if you slip up! It's normal to have setbacks. Simply pick yourself up and continue with your healthy habits. Remember, we are always focusing on making progress instead of being perfect!
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Find a support system, track your progress, reward yourself for your achievements, and celebrate small victories along the way.
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Yes, it's possible to change your lifestyle habits, no matter how long you've been unhealthy. Start small and gradually make changes that feel challenging yet do-able to you. Be patient with yourself and celebrate your progress.