I've put together a 4 week program of which a few friends of mine have used and been successful. Part of the program is the approach to a healthy day and I list out how to achieve that. The old saying, "one day at a time" really does reign true in many aspects of life. Being healthy is about each meal, each exercise session, each emotional state.
Here is the Sunshine Fitness Way to a Healthy Day
1. Wake up- try to wake up at the same time everyday to set your internal clock. Strive for 8 hours of sleep.
2. Drink a glass of cold water as soon as you can to rehydrate your body.
3. Weigh yourself at the same time every morning and before you eat breakfast. Weighing yourself is a great way to stay on track.
4. Workout for at least 30 minutes. Drink water during the workout.
5. Eat Breakfast after your workout. It should have protein, carbs, and a fruit or veggie. A smoothie is a great way to start your day!
6. Drink water throughout the morning along with your choice of Tea or Coffee.
7. Have lunch at a consistent time everyday. You can train your body to be hungry.
8. Go for a walk. If possible get outside for at least 10 minutes but if you are stuck in an office get up and walk around, visit coworkers. The walk can also wait till you get home and before or after dinner. If you sit for 8 hours a day your morning workout is helpful but you need to move your body more than just for that 30 minutes.
9. Have a snack in between lunch and dinner. Hummus and carrots, peanut butter and apple, almonds and a banana are all healthy ideas. Also, continue to drink water throughout the afternoon.
10. Take a Fiber supplement about 15 minute before dinner- I learned this from Dr. Oz. Americans don't eat enough fiber so this is a great way to be sure you are getting enough. It's also a little trick to fill your stomach with fiber and water before dinner so you get full, faster, and don't overeat.
11. Dinner 6 hours after lunch. A healthy dinner of which half of your plate is fruit and/or veggies and the other half is split between carbs and protein.
12. Have a multi-vitamin after dinner. Talk to your doctor if you aren't sure what is right for you.
13. Don't eat within 3-4 hours of bedtime. Close the kitchen after dinner. Do the dishes and get it ready for the morning.
14. Bedtime- again, try to be consistent. Remember you have to wake up and do your workout!
In Health,
Tricia
