You don’t have to make big changes to see big results.
Registered dietitianElizabeth Shaw, MS, RDN, CPTsays,Physical and mental strength go hand in hand.
When we set vague goals, it can be harder to know which first steps to take towards them.
Photo:adobestock/Jacob Lund
She encourages looking for low-hanging fruit.
Often, when making changes, we seek to implement grand changes across multiple areas of our lives.
Feller suggests looking at the easiest changes you’re able to make and starting there.
Getty/Mapodile
Instead, Feller recommends focusing on what you’re able to add more of.
Then, consider how you could add more nutrient-dense options to your routine.
I will often ask my patients to examine how food comes into the home.
Getty/Nensuria
Is there space to add more nutrient-dense options to the routine?
Get creative on how to add those to your routine in an affordable way.
What can you add more of to make your meals more nutritious, nutrient-dense, satisfying, and delicious?
Getty/Abraham Gonzalez Fernandez
Id advocate for including more produce, seafood, lean protein,unsweetened dairy products, and whole grains.
Rather than focusing on whatnotto eat, crowd out the ultra-processed foods with nutrient-dense whole foods, says London.
And dont be swayed by trendy health claims on labelsscope out the ingredients for yourself.
Marketing tactics target health-conscious consumers, so you’re gonna wanna be savvy about claims.
The easiest way to know something is nutritious: It has no wrapper or writing.
Ensure you include enough protein and fiber in your meals and snacks to feel satisfied and curb mindless snacking.
This is essential if healthy weight management is your goal.
“Proteinpromotes feelings of satiety, helping us to stay fuller, longer,” says London.
AKA, you’ll have more energy throughout the day.
Coffee mayfeellike rocket fuel, depending on the caffeine content, but it isnotbreakfast.
hey pass the eggs!
Also worth noting: Eating more of your nutritional intake during the day can help you reduce late-night snacking.
Not every meal has to be expensive and gourmet," says London.
“There is a happy medium here.
Take advantage of healthy shortcuts
Cooking more doesnt have to mean you makeeverythingfrom scratchevery day.
We have enough to worry about these days; food prep shouldn’t add to that list.
London recommends trying some of the following grocery-store shortcuts.
When you get overly hungry, it’s much harder to make mindful choices.
Plus, proper fuel is essential for fueling workouts and allowing your body to recover and build muscle.
Choose the fuel you know the future you needs to maximize energy, build strength, and feel satisfied.
Have you ever tried to haul yourself out of bed to do some kind of exercise you hate?
How did that go?
However, you dont need to make punishing workouts your go-to.
Fitness doesnt need to be in a form that feels grueling and unsustainable, says Shaw.
It can also be a gentler movement you’ve got the option to easily incorporate into your day.
Your body needsprotein and carbs after a workoutto support recovery and muscle building.
It’s not just about protein, however, London explains.
Getting these macros helps boost muscle recovery, keep soreness at bay, and improve your performance.
She continues, “We need to take rest seriously by building it into our schedules.
We hear youif it’s not in the schedule, it’s not usually happening.
Also, choose rest that feels truly restorative to you.
Find what works for your body.
Yes, sleep
We’ve said it before, and we’ll say it again.
We will shout it from the rooftops: Sleep is vital to physical, mental, and emotional health.
), and feelings of depression and anxiety.
Shawsays, “One important area that people often overlook when it comes to fostering strength is sleep hygiene.
You cant run on an empty tank, so prioritizing logging enough zzzs daily is key.
You might have theperfect room temperature, cooling sheets, ear plugs, an eye maskthe whole thing.
(Don’t say you’ve never done this, and if you’re doing this now.
Shut your phone off.)
Put your phone down
Can you hear us in the back?
Put your phone down.
Better yet, turn it off.
Taking a break from your phone can improve your health in several ways.
ICYDK, the light from phones, tablets, and TVs can also disrupt sleep.
The content we consume on our devices can also impact our relationship with ourselves.
“Social media is a significant driver of body dysmorphia and dissatisfaction.”
Pause, reread that.
Yep, cutting down your time on social media will likely improve your mood.
Experts suggest unfollowing accounts that make you feel bad about yourself and creating a screen time pact.
To achieve your goalswhatever they might beyou need a support squad.
People who will cheer you on, no matter what.
Feeling strong goes beyond a physical feeling: mental strength is key.
Experts play a key role in any health journey and should be a part of your support squad.
Your community is also part of this goal-boosting brood.
However, you should probably be judicious about who you let in.
Shaw adds that auditing your inner circle is important when making lifestyle changes.
Be kind(er) to yourself
Our experts saved the best advice for last.
Simply be kinder to yourself.
This can also mean embracing change and being prepared for those changes.
Something new and unexpected can always pop up and put a wrench in your plans, right?
Another important thing:Celebratewhat you love about your body!
She also suggests reframing negative thoughts.
Shaw says, You dont have to overhaul your lifestyle overnight!
