When you are trying to improve your overall health and physical condition, implementing even small everyday diet and exercise can lead you to long-term changes.
According to the executive vice president and dean of the faculties of health sciences and medicine at Columbia University Medical Center Lee Goldman, MD, there are several important changes that should be done, as:
– Staying active, focusing on building activity into your daily routine (going to the gym, walking several extra blocks or taking the stairs instead of the elevator).
– Stop rewarding yourself by eating more than is appropriate for you to stay healthy.
Here is a plan of a month’s easy but effective changes that you can tailor to achieve your fitness level and fit your needs.
Day 1: Have a mission
Define your specific wellness mission for the upcoming weeks, write what you plan – e.g. what, when and how many meals per day for two weeks. Start with small portions.
Day 2: Purge your pantry
Choose three foods, which are “low-fat,” “reduced-fat” or “fat-free.”
Day 3: Weigh yourself
Researchers suggest jumping on the scale regularly to better weight-loss results.
Day 4: “Go” for a mile
Walk, swim, bike, run-walk and measure it.
Day 5: Eat off smaller plates
Smaller dishes (9-inch) and cutlery will help with portion control – reduce your calorie intake.
Day 6: Try a bird-dog plank variation
Start in plank position, then come to a bird-dog plank variation, switching sides. Perform 10 reps on each side.
Day 7: Trade butter for avocado
You can up your fiber replacing 1 tablespoon of butter with 1/2 tablespoon of avocado.
Day 8: Scan your kitchen
For you who have any foods that you just can’t stop eating, analyze better what those are for you, in your track from your diet goals.
Day 9: Get up and move
Whatever you work you should find time to walk, stretch, even squat—every hour on the hour. According to new research, sitting for long periods raises your chance of getting a chronic disease, even if you exercise later.
Day 10: Hop on the scale again
Check-in a scale at least once a week, which according to recent research may help you stay on track toward your weight loss goals.
Day 11: Beat your own mile time
Repeat the same as of the Day 4 (running, walking or biking) but this time faster, trying to beat that time to hit a new personal record.
Day 12: Build an open-face sandwich
Reduce the sandwich to one piece of bread, and get less about 100 calories.
Day 13: Add a hot ingredient to dinner
Practice eating foods like chili peppers and hot sauce, to enhance thermogenic effect (literally burn extra calories while you chew).
Day 14: Write out a new goal
After two weeks it is time to write out a new goal or develop upon your Day 1 mission.
Day 15: Crack an egg at breakfast
Focus on protein-packed meals that keep you full and satisfied longer. Eggs are the perfect option, whether you eat them scrambled, over-easy, or in a sandwich.
Day 16: Experiment with a new exercise class
According to the experts, women who did 30 minutes of an unfamiliar aerobic activity have better results than those who stuck to their usual routines.
Day 17: Workout first thing this a.m.
Get an early sweat session, as it helps you keep your metabolism droning all day. Find at least 2 minutes for a fast workout.
Day 18: Do kettlebell swings
You can aim for 10 to 15 reps to get the hang of the motion. Watch this video tutorial – HERE
Day 19: Stick with veggies
Make your eating plan for the next three days free of meat, as vegetarians tend to have lower BMIs than meat eaters.
Day 20: Go for Water
Stop drinking any other beverage for the rest of the month, make water primary. A free pass can be given for morning coffee and the occasional glass of wine.
Day 21: Make the world your gym throughout your day
For instance, you can hold a wall sit before you brush your teeth, lunge your way from the TV to the bathroom or perform 10 to 15 push-ups before you shower.
Day 22: Take a lunch lap
Spend the first half of your break taking a brisk walk instead of taking your full lunch break sitting in the kitchenette (or at your desk).
Day 23: Mix things up
Enjoy different fruits and vegetables, aiming to 1 1/2 to 2 cups per day.
Day 24: Take a jump-rope workout
Aim for five one-minute intervals of different variation of this jump rope workouts, including a short rest in between each.
Day 25: Try Tabata
Try Tabata-style, doing squat jumps, burpees, push-ups and sit-ups for 20-second intervals, with 10 seconds of rest in between. Repeat the circuit at least twice.
Day 26: Remember to hydrate
Aim to drink a 17-ounce bottle of water before each meal, to help you feel fuller, stay hydrated and yet consume fewer calories.
Day 27: Try a gym gadget you’ve never used
Use an additional equipment, such as resistance bands, BOSU balls and ankle weights if you want to add an extra burn.
Day 28: Feeling strong?
Record 50 burpees by the end of the day should be your goal.
Day 29: Cook with quinoa
The fiber-filled seed can even be used for pie crust. Try this recipe: – HERE
Day 30: Determine your next wellness mission
Here are some other challenges to choose: