Small changes you can make to get big results in January
Keto Diet Ideas

Small changes you can make to get big results in January


When January passes, many people are tempted to make big, extensive changes to their routines. Run 25 miles a week. Go to the gym for an hour every day. Follow a 100% plant-based diet. These big lifestyle changes are definitely affecting some. However, if you're like most people, trying to change your entire routine (and change everything at once) can be overwhelming – and quickly lead to burnout.

Fortunately, you don't have to completely revise your routine to make serious progress. Making small changes can have a major impact on your diet and exercise schedule – not to mention your health, happiness, and general wellbeing. But what exactly are these changes?

Seize opportunities to move

An intense sweat breakout is great, though any An opportunity you need to take throughout the day can help you achieve your health and fitness goals.

Are you looking for little ways to incorporate more exercise throughout the day because of all these "little" ways to get up and walk? They add up – on the whole. "Park further away in the store, go upstairs and walk up and down the office while on the phone," said Ali Greenman, NASM Certified Personal Trainer and founder of Final Straw Fitness. "Every movement counts and contributes to your overall calorie deficit."

Change your environment, change your habits

Obviously, changes to your diet and exercise program will help improve results. But what is perhaps not so obvious? Changes to your environment can be just as effective.

“Most people try to use willpower and discipline when it comes to changing their diet and health routines – but changing things around them [is a small change that] can help immensely, ”says physiologist for clinical exercises and health trainer Jennifer Powter.

Would you like to eat more whole foods? Keep fruits and vegetables in a bowl on the counter so you can see them every time you enter the kitchen – and clean the pantry of any processed foods you want to avoid. Do you want to be motivated to run every morning? Put your training gear and running shoes on the night before and all you have to do is grab them and get started.

The point is, your environment influences your behavior. So, if you make small changes to your environment, you can expect to achieve your healthy eating and exercise goals and get serious results.

Plan for breaks in stretching

Sitting too much is bad for your health. And it's also bad for your energy level. Sitting at your desk for four, five, or eight hours in a row may make you feel tired, drained, and unmotivated – making it harder to achieve your diet and fitness goals.

Fortunately, there is an easy solution to bringing that tired feeling to the side of the road – and that breaks you down meeting time with Move Time. "Start by planning a two-minute" get up from your desk "for every hour of work," says fitness coach and former Olympic athlete Samantha Clayton. "Just walking, stretching, or doing a few squats will do wonders to improve your energy level."

You can even use your Fitbit device as a reminder. Find out how many steps per hour are left to reach 250 steps. Take a little walk through the office while you're there.

Have a bedtime routine

A large percentage of people do not sleep regularly. This can affect the functioning of your body. "The stress hormone hormone – cortisol – is directly influenced by sleep and is the key to mental health, weight loss or weight gain, sex drive, memory, energy level, appetite and more," said Angel V. Shannon, MS, CRNP and founder of Sēva Health.

However, there is a small change that can have a big impact on your sleep – which in turn can have a big impact on your overall health. Create a consistent bedtime routine.

If you do the same routine every night before bed (e.g. taking a hot bath, drinking a cup of tea, climbing to bed with a good book, or all of the above), your brain may begin to associate this routine with winding that falling and falling asleep easier. Just make sure that the activities you include in your bedtime help you relax (rather than relax).

“While some people like to watch TV… or check their social networks at night, these activities often activate the sympathetic nervous system – the part of the brain that tells the body it's time to get to work,” says Shannon. "Heavy training, social media, text messaging, and any other activity that puts the brain or body in action rather than relaxation should be avoided."

The Post Small Changes You Can Make To See Big Results This January first appeared on the Fitbit blog.

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