5 Ways To Jumpstart Your Health And Start Feeling Better

When I used to work in health clubs, most people would come up to me asking what they can do to improve their nutrition and overall health. Today, I’m sharing the top five things you can do to start feeling better!   

1. Set ‘SMART’ goals and take them day by day

I believe that your mindset determines the pace of your success. If you are working on health goals on a daily basis, make sure they are ‘SMART’: Specific, Measurable, Achievable, Realistic and Time-based. In other words, instead of saying, “I will increase my vegetable intake daily,” replace it with, “on the weekend, I will pre-wash and cut three vegetables I like, and enjoy a serving with a dip or dressing for at least one meal per day.” Reevaluate your goal after a week and adjust if needed. If you stick to the ‘SMART’ goal for at least 3 weeks, you’ll soon notice it has become a new habit.

2. Develop awareness around your food choices

Determine your macronutrient needs (protein, fat, carbohydrates) and use a food tracking app such as MyFitnessPal or Cronometer to track a week's worth of meals and compare the results to your calculated needs. This is a great starting point because it allows you to understand what needs improvement and what foods to add or remove to adjust your diet and create a healthy caloric deficit. For example, most people don't realize how much sugar they consume daily from beverages, snacks and processed foods; this mindfulness can easily shave off calories when portions are adjusted or foods are replaced with healthier ones. 

3. Up your fibre intake

Being mindful of your current fibre intake (which most food tracking apps help track easily) can help determine how much more is needed. The average woman requires about 25 grams per day. So naturally, attempting to hit your daily requirement will lead you to add more vegetables to your diet and overall eat more nutrient-dense foods. This also has the effect of keeping you full longer and managing blood sugar levels which can help manage some weight-loss pitfalls: cravings and binge-eating. 

4. Hydrate your body adequately

Hydration is key and although we may not always see it this way, water is a very important nutrient for the body for optimal health. To measure your needs, take your body weight (in pounds) and divide by 2; this gives you the amount of water (in ounces) to aim for per day. For example, if you weigh 180 pounds, you would need to drink 90 ounces of water on a daily basis.  

5. Move and challenge your body

Whatever level of fitness you are at, make it a priority to do something for your body every single day. Hit a specific step goal, do some stretching, practice yoga, or incorporate heavier weights or resistance bands into your current fitness routine. Our bodies are meant to adapt and when done right, they change in our favour.