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26 Things You Can Do Right Now to Change Your Health in 2018

change your health in 2018

26 Things You Can Do Right Now to Change Your Health in 2018

 

I was attending a kid’s birthday party not too long ago when I began small talk with another parent. It’s that forced conversation that happens often at parties with super nice people you may never again see in your life.

 

The conversation typically leads into, “What do you do?

 

When I respond with the fact that I run my own nutritional coaching business most respond with something like. “Oh man, I shouldn’t eat in front of you” or “I’ll pass on the cake today since you are here.”  This conversation was no different.

 

Here is the deal. I don’t judge (at least I try really hard not to). We are each responsible for our actions.  We are each responsible for the consequence of our food choices, both immediate and in the future. So I created a list of the top 26 things you can do right now to change your health in 2018.

A Quick Breakdown

From this discussion, I am often launched into a Q&A session of nutritional philosophies and perspective.  The reality is that there are small and powerful things you can do that can change your life.

 

But why doesn’t everybody do them?

 

Because it is freakin’ overwhelming, that’s why!

change your health 2018 pinterest

 

Where do you start?

Do I eat Carbs?

Should I exercise 2 or 7 seven times a week?

All of these things are unimportant until you target in on some fundamental things you can do that are simple to implement to begin that road to success.

 

These are things you can do RIGHT NOW to change your health because they are tiny steps that can enact long-term change.  Don’t ever think that you can bypass the small changes to get to the big ones because they are a waste of time.  Everything you do in life starts small and becomes GREAT.

 

Prepare Your Own Food

This is one of the easiest things you can do right now to change your health in 2018. Bypass the regular trip to McDonald’s a few times a week and just begin to make your own food.  Don’t stress yet about what the food is.  Take the time to make it, be proud of it and you will see that you miss out on all the hidden fat and carbohydrate sources we are exposed when people who don’t have our health in mind prepare our food.

Create Accountability

Accountability looks different to everyone.  You can create accountability by having an accountability friend, through the use of an app like MyFitnessPal or through a coach.  Creating accountability is the #1 variable of nutritional success.

Throw Away Trigger Foods (for now)

Clean out the pantry, throw away the Oreos and Ben and Jerry’s ice cream, and get rid of temptation…for now.  If you can’t moderate yet, then don’t leave the temptation dangling in front of you every day.  Once you gain greater food awareness you can work those things back in sparingly and you will appreciate them that much more.  You will also find that you crave them less.

Drink More Water

Water is powerful, and you need it to survive. So drink more of it.  You will feel better, move better, and you will drive cellular balance.  Aim for roughly .5 ounces per pound of body weight as a starting point. But, you can always drink more if you would like.

Eat Real Food

Taking the time to eat real and whole foods that make you and your body feel good will not only be beneficial to you, but it can really change your health in 2018.

Add 1-2 serving of vegetables into your day

If you start with this simple effort, you will begin to notice that these 1-2 servings of veggies replaces a less micronutrient dense option and helps you reduce your macronutrient intake.

Plan Ahead

Take time to think ahead about the day in front of you.  Defrost a lean protein for dinner, pack leftovers for lunch and make sure your veggies and fruits are washed, peeled and chopped so they are at your disposal.  If you don’t plan ahead you are likely to opt for convenience every time. So instead, make healthy choices convenient for planning and prepping.

Move Your Body

Go outside and move your body for 30 minutes a day 3 times a week. Not only is it great to increase caloric expenditure, but the endorphin release will make you a happier person all around and will increase energy levels. You can even start off by simply walking around your neighborhood. There is bound to be an exercise or workout that you find yourself enjoying.

 

Learn Portion Sizing

Invest in a nutritional strategy that teaches you how to understand portions.  This is a skill set that is priceless and will bring you long-term success as you work towards trying to change your health.

Eat More Protein

Adequate protein intake is an extremely important variable to nutritional success.  Work to include protein-packed snacks into your day to increase your protein intake.

Log Your Food Intake to Become More Food Aware.

A great step to help you change your health is to be aware of what you need and how much you need. The use of an App like MyFitnessPal is powerful in learning food awareness.

Get More Sleep

Sleep is often overlooked as a powerful weight loss tool.  Sleep allows the body to rest and digest and promotes healthy weight loss. You can try to change your health by just eating whole foods and exercising, but learning to change your health as a whole (and focusing on other ways to be healthy) will be beneficial in the long run.

Reduce Stress

Stress can affect even the healthiest people. Reduce yours through exercise, deep breathing and doing more things that make you happy.

Pay Attention to Hunger Cues

Eat slowly, engage in conversation, dive into the flavor and listen to the cues your body is sending you. This will also help you begin mindful eating practices.

Invest in Understanding Nutritional Labels

If you really want to change your health in 2018, invest in understanding nutritional labels. That way, if you have to have convenience, or if you want to indulge without feeling guilty, you’ll know what you’re looking for.

Always Have Healthy On the Go Snacks

Be prepared with snacks when you leave the house.  Don’t let a lack of planning leave you opting for something that isn’t going to support your goals.

Resistance Training

Don’t be afraid to add resistance training to your fitness regiment. It won’t make you bulky (unless you work really hard to do that) and it’s a great way to switch up your workout routine and change your health.

Create a Weekly Menu

This goes back to planning ahead, but I can’t stress it enough! Creating a weekly menu also helps you reduce stress and is great for the budget so it’s all a win-win situation.

Make it a Family Affair

A healthy life is a journey your children deserve too.  Bring them into the kitchen and make them a part of the experience. Set them up for a lifetime of nutritional success. You’ll change your health, and they’ll be able to change theirs too.

Rethink Your Drink

Liquid calories can be an extreme source of sabotage.  Rethink your Coke or Venti Mocha and replace it with water, sparkling water, cold brew or tea.

Surround Yourself with Like-Minded People

The saying goes that we are most like the people we spend our time with.  If the people around you aren’t supporting your goals then find people who will.  It makes your journey feel better when rising tides lift all ships.

Set goals

Write your goals down, don’t just think about it.  When you write your goals down success is more likely to happen.

 

Identify Your “Why”

You must have a driving force behind your choice to change your health. It doesn’t have to match anyone else’s why, but being meaningful for you can help you push through barriers or obstacles, even when you want to give up.

 

Reward Yourself

Nope, I am not talking about rewarding yourself with cookies :). But with positive self-talk, maybe a new outfit when you hit a target goal, or with some type of self-love currency in your life at that moment.  Hard work deserves celebration.

Realize it Isn’t “All or Nothing”

This is perhaps the hardest part for many of my clients.  If you have a bad meal, bad day or a bad week, it’s time to put it behind you.  Don’t allow one moment of struggle turn into weeks and months.  Progress is made through consistency.

 

If you want to change your health in 2018, it’s possible, and these tips are all easy to start implementing. But most of all, cultivate an attitude of loving yourself so much that you deserve be healthy, happy and fit. Period.  When you are ready for more, I’ll be here ready to push you forward!

 

Ready to kickstart your health right now?

Check out my Nutrition Is For Everybody e-course HERE.

 

Which tip from the above list are you going to start with?

Work Hard Be Kind,

AWalk

4 replies
  1. LeAnn
    LeAnn says:

    Thank you for sending these. Your daily e-mails help me remember to start and ‘eat the elephant simply one bite at a time’ I am working on eat real food and plan ahead.

    Reply
    • awalkmacros@gmail.com
      awalkmacros@gmail.com says:

      You are most welcome! You are 100% correct…it is all about small changes for sustainable progress. Keep it up!

      Reply

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