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100 Small Changes You Can Make To Improve Your Health

100 Small Changes You Can Make To Improve Your Health

Not every change you make to live a healthier lifestyle has to be drastic. Many people go balls to the wall and cut out all their carbs or go from never running to training for a marathon.

The problem? Most realize how difficult such a drastic change can be and bail on their goal.

It’s better to take baby steps on your quest to build a healthier, stronger version of yourself. Pick one or two of the changes below and focus on those. Once you’re comfortable with the changes you made, pick up a few more.

1. Cut out soda.

2. Cut out juices.

3. Drink more water (8 8-oz cups per day).

4. Walk to work if distance permits.

5. Get a gym membership.

6. Come up with a workout plan that involves hitting the gym at least 3x a week.

7. Buy fruit instead of cookies and donuts.

8. Eat more vegetables. The fiber and nutrients will keep you full and prevent overeating.

9. Consume 25g fiber per day if you are female, 38g for males.

10. Drink less coffee so that you do not rely on caffeine.

11. Get 8-10 hours of sleep.

12. Go on a run at least once a week.

13. Read a blog on bettering your health and/or fitness at least once a week.

14. Plan your meals ahead of time so that you don’t give in to cravings when come meal time.

15. Purge your pantry of all junk (and no, not by eating it).

16. Try cooking healthy recipe instead of eating out.

17. Talk to someone new at the gym every week. Making friends will make you enjoy your time there and want to return.

18. Buy egg whites instead of only whole eggs.

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19. Try turkey bacon instead of pork bacon (I eat both depending on the occasion).

20. Keep an exercise log so you can see that you are making progress.

21. Invest in healthier snack foods such as nuts, fruit, snap peas, baby carrots, etc.

22. Set a goal and don’t stop until it’s achieved.

23. Set baby goals with corresponding rewards to encourage you along the way.

24. Don’t be afraid to ask for help, whether that be talking to a fit friend or hiring a fitness professional.

25. Understand your body. Figure out the number of calories you can consume daily to maintain, gain, or lose weight.

26. Avoid drinking to get drunk except on special occasions (it really shouldn’t be an end-of-the-week habit).

27. That said, restrict yourself to 1-2 alcoholic beverages when you do drink casually.

28. Increase your protein intake. It will keep you full and promote recovery from exercise.

29. Take a multivitamin. Most of us do not get the essential micronutrients we need day to day.

30. Take a fish oil supplement. Omega-3’s are essential for a strong heart.

31. Go on walks after eating large meals.

32. Wake up an hour earlier (given you slept enough hours) and get moving. You’ll be more productive if you start the day off with a little exercise.

33. Avoid movie theatre popcorn if you can. That stuff is dangerous. A large bucket can contain over 1000 calories easily.

34. Find and start a fitness program.

35. If you smoke, stop.

36. Pick up a sport you want to try.

37. Re-pick up a sport you stopped participating in.

38. Join health initiatives and challenges at the workplace.

39. If you’ve been sitting for over an hour, get up and walk around — like right now if it applies.

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40. Take your dog on a walk! If you have one of course. The exercise isn’t just for your pup.

41. Vacuum the house. It’ll get you moving and can burn up to 300 calories per hour!

42. Avoid artificial sweeteners. If you need one, try Stevia.

43. Drink skim milk instead of whole milk.

44. Incorporate a resistance training routine instead of only performing cardio. It promotes strong bones and faster metabolism.

45. Drain the bacon grease before frying your eggs!

46. If you are eat a salad, avoid dousing it in dressing. A single serving of ranch dressing can be up to 150 calories.

47. Trouble sleeping through the night? Decrease caffeine intake. Especially within 5 hours of bedtime.

48. Read a book. Stimulating your mind promotes physical health more than you know.

49. Choose baked chips or veggie chips instead of regular ones.

50. Avoid deep fried foods. Baked or grilled versions are better choices.

51. Buy fresh veggies over canned or frozen ones if possible.

52. Do not drink Fireball. Stuff has antifreeze in it.

53. When eating out, pick a healthier option. It’ll taste better than you expect.

54. Write your thoughts out every once in awhile. Keep a diary. Write an article. It helps relieve stress.

55. Talking to people also relieves stress. Get out there and be social. Don’t hold things in.

56. Choose leaner meats for your sandwiches and meals.

57. Don’t skip meals too often. Your body needs food for energy.

58. Start a running or workout group amongst your friends and/or colleagues.

59. Listen to music you enjoy. It soothes.

60. Buy whole grain breads and pastas over instead of white.

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61. Order brown rice instead of white rice at Chinese restaurants.

62. When your family or workplace orders donuts and you can’t resist, only take one.

63. Use low or non-fat versions of sauces. Those tiny little packets of Chick-Fil-A Sauce have 140 calories!

64. Rely less on Ibuprofen for hangovers and more on water and hydration.

65. Find a workout buddy! The extra accountability will keep you, well, accountable.

66. Take naps when exhausted instead of chugging more caffeine. Listening to your body goes a long way.

67. Substitute unsweetened apple sauce for butter when baking.

68. Sweeten with Stevia instead of sugar when baking. A 1:1 ratio works well.

69. Take a green drink supplement if you don’t get a wide range of vegetables and fruits daily.

70. Meditate. Occasionally taking a moment of silence to be inside your own mind and simply think can promote mental health and relaxation.

71. Eat until satisfied, not full.

72. Prep meals over the weekend so that you have healthy and readily available options throughout the week.

73. Snack less and eat more filling meals.

74. Do mini workouts during commercial breaks. Push ups, sit ups, crunches, planks, and squats are all prime candidates.

75. If pressed for time in the gym, perform compound movements that hit large numbers of muscles such as squats and pullups.

76. Wait 10 minutes after eating meals to make sure you’re actually still hungry before going for a post-meal snack. It takes time for your brain to catch up to your belly sometimes.

77. Read food labels. Knowing how much protein, fat, and carbs you’re consuming is key to understanding your nutrition.

78. If the nutrition label indicates any trans-fats, do not eat that food. Trans-fats clog your arteries.

79. Learn to refuse unhealthy foods when they are offered to you. Learning to say no is a good lesson to learn for every aspect of life. You can’t make everyone happy.

80. Take the stairs instead of the elevator.

81. Get off the internet sometimes and go outside. We spend too much time on Facebook and Twitter and not enough moving around.

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82. Add lemon to your water. It aids digestion by clearing the digestive tract.

83. Stretch tight or sore muscles. Many of us have become immobile with age and lack of exercise. Stretching can get you moving and functioning properly again.

84. Use non-stick spray instead of butter and oil when pan-frying foods.

85. Drink your coffee black. Sugar and creamer add unnecessary calories and really add up over time if you’re a coffee drinker.

86. Consume 1 tbsp of Apple Cider Vinegar daily to prevent heartburn and acid reflux.

87. Get up to get the remote instead of asking for it to be passed to your lazy bum.

88. Incorporate a day to go hiking on your vacations. Hiking can burn anywhere from 300 to 600 calories per hour.

89. Sign up for a 5k or 10k. You’re more likely to do something if you pay for it. This also provides a sense of urgency because you can’t push back the date.

90. Stop waiting and take out the garbage before it overflows. Just another way to get moving. You’ll also get that bonus sense of accomplishment that comes with having a nice, clean, empty trash can (or is that just me?).

91. Request no butter and no oil at restaurants. Excess fats really pack on the calories.

92. Pass on the fries. They are high carb and high fat, which means extra high calorie. Save them for cheat meals.

93. Get some sun. Vitamin D deficiency is more common now than ever. Excess sun can be detrimental to your skin health, but most people don’t get enough.

94. Perform both high intensity and low-intensity exercises — anything from walking to burpees. This ensures that your body becomes efficient using both aerobic and anaerobic energy systems.

95. Hit the pool! Swimming for fitness burns more calories than running. Don’t believe me? Google Michael Phelps’ 12,000 calorie diet.

96. Pace during long phone calls. It may sound silly, but the extra steps really add up. I’ve paced over 1500 steps back and forth while talking on the phone. That’s almost an entire mile!

97. Load up a quarter to half of your dinner plate with veggies. Portion control helps prevent overeating.

98. Stop thinking and start doing. If you’re “thinking about” getting in shape or starting a program, JUST DO IT.

99. Use cheat meals instead of cheat days. A full day of cheating can throw off your progress pretty badly if you can eat a large enough amount of food. It’s difficult to do this with a single cheat meal though.

100. At Chipotle, get a bowl instead of the burrito.

More by this author

Drew Kocak

Online Personal Trainer / Fitness Blogger

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Last Updated on March 13, 2019

How to Get out of a Rut: 12 Useful Ways to Get Unstuck

How to Get out of a Rut: 12 Useful Ways to Get Unstuck

Have you gotten into a rut before? Or are you in a rut right now?

You know you’re in a rut when you run out of ideas and inspiration. I personally see a rut as a productivity vacuum. It might very well be a reason why you aren’t getting results. Even as you spend more time on your work, you can’t seem to get anything constructive done. While I’m normally productive, I get into occasional ruts (especially when I’ve been working back-to-back without rest). During those times, I can spend an entire day in front of the computer and get nothing done. It can be quite frustrating.

Over time, I have tried and found several methods that are helpful to pull me out of a rut. If you experience ruts too, whether as a working professional, a writer, a blogger, a student or other work, you will find these useful. Here are 12 of my personal tips to get out of ruts:

1. Work on the small tasks.

When you are in a rut, tackle it by starting small. Clear away your smaller tasks which have been piling up. Reply to your emails, organize your documents, declutter your work space, and reply to private messages.

Whenever I finish doing that, I generate a positive momentum which I bring forward to my work.

2. Take a break from your work desk.

Get yourself away from your desk and go take a walk. Go to the washroom, walk around the office, go out and get a snack.

Your mind is too bogged down and needs some airing. Sometimes I get new ideas right after I walk away from my computer.

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3. Upgrade yourself

Take the down time to upgrade yourself. Go to a seminar. Read up on new materials (#7). Pick up a new language. Or any of the 42 ways here to improve yourself.

The modern computer uses different typefaces because Steve Jobs dropped in on a calligraphy class back in college. How’s that for inspiration?

4. Talk to a friend.

Talk to someone and get your mind off work for a while.

Talk about anything, from casual chatting to a deep conversation about something you really care about. You will be surprised at how the short encounter can be rejuvenating in its own way.

5. Forget about trying to be perfect.

If you are in a rut, the last thing you want to do is step on your own toes with perfectionist tendencies.

Just start small. Do what you can, at your own pace. Let yourself make mistakes.

Soon, a little trickle of inspiration will come. And then it’ll build up with more trickles. Before you know it, you have a whole stream of ideas.

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6. Paint a vision to work towards.

If you are continuously getting in a rut with your work, maybe there’s no vision inspiring you to move forward.

Think about why you are doing this, and what you are doing it for. What is the end vision in mind?

Make it as vivid as possible. Make sure it’s a vision that inspires you and use that to trigger you to action.

7. Read a book (or blog).

The things we read are like food to our brain. If you are out of ideas, it’s time to feed your brain with great materials.

Here’s a list of 40 books you can start off with. Stock your browser with only the feeds of high quality blogs, such as Lifehack.org, DumbLittleMan, Seth Godin’s Blog, Tim Ferris’ Blog, Zen Habits or The Personal Excellence Blog.

Check out the best selling books; those are generally packed with great wisdom.

8. Have a quick nap.

If you are at home, take a quick nap for about 20-30 minutes. This clears up your mind and gives you a quick boost. Nothing quite like starting off on a fresh start after catching up on sleep.

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9. Remember why you are doing this.

Sometimes we lose sight of why we do what we do, and after a while we become jaded. A quick refresher on why you even started on this project will help.

What were you thinking when you thought of doing this? Retrace your thoughts back to that moment. Recall why you are doing this. Then reconnect with your muse.

10. Find some competition.

Nothing quite like healthy competition to spur us forward. If you are out of ideas, then check up on what people are doing in your space.

Colleagues at work, competitors in the industry, competitors’ products and websites, networking conventions.. you get the drill.

11. Go exercise.

Since you are not making headway at work, might as well spend the time shaping yourself up.

Sometimes we work so much that we neglect our health and fitness. Go jog, swim, cycle, whichever exercise you prefer.

As you improve your physical health, your mental health will improve, too. The different facets of ourselves are all interlinked.

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Here’re 15 Tips to Restart the Exercise Habit (and How to Keep It).

12. Take a good break.

Ruts are usually signs that you have been working too long and too hard. It’s time to get a break.

Beyond the quick tips above, arrange for a 1-day or 2-days of break from your work. Don’t check your (work) emails or do anything work-related. Relax and do your favorite activities. You will return to your work recharged and ready to start.

Contrary to popular belief, the world will not end from taking a break from your work. In fact, you will be much more ready to make an impact after proper rest. My best ideas and inspiration always hit me whenever I’m away from my work.

Take a look at this to learn the importance of rest: The Importance of Scheduling Downtime

More Resources About Getting out of a Rut

Featured photo credit: Joshua Earle via unsplash.com

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