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Transform Your Life In 2 Weeks: 14 Simple Things To Do That Will Make You Healthier And Happier

Transform Your Life In 2 Weeks: 14 Simple Things To Do That Will Make You Healthier And Happier

Have you noticed that your quick fixes or diets don’t last very long and you end up going back to your old ways?  That’s because we are creatures of habit and in order to see long lasting positive changes in our lives we need to work on improving our habits one at a time.  Achieving a healthier and happier life doesn’t have to be hard, overwhelming or something you do all at once.  Just take it one day and one habit at a time.

Here is my two week campaign to help you transform your life.  Some of the tasks you may find easy, others you may find challenging and that’s ok.  The next two weeks are about you.  Start with day one and stay on day one as long as you need to; as long as it takes for you to make it something that you do habitually.  I’d love to hear how you go with this and what positive changes it makes in your life.

Day 1:  Drink more water

Would you car for a....

    Our bodies need water to function properly and because we can’t store water we need to drink it every day.  Water is needed for most of our body functions  and the general consensus is that the average adult should be drinking at least two liter of water each day (eight glasses each of 8 oz (= 240 ml) every 24 hours).  However, there is not one size fits all when it comes to the amount needed.  Aim for two liters a day and if you still feel thirsty drink more, if you don’t drink a little less.  You just have to listen to your body and drink accordingly.

    Day 2: Rethink your drink

    rethink your drink

      This one should be a little easier now that you have increased your water intake.  The next time you pick up a drink I want you to ask yourself – is this good for me?  Sugary beverages are high in kilojoules with no other essential nutrients and regular consumption may lead to weight gain, obesity, reduced bone strength and tooth decay. Try drinking water or green tea instead.  Green tea can potentially protect you against heart disease while coffee (no more than four per day) may help protect against type 2 diabetes.

      Day 3:  Eat mindfully

      Close Up Of Woman Eating handful Of Almonds

        It’s time to stop eating on the run, in the car, while watching television and with little attention to what you are actually putting in your mouth.  From now on, I want you to be mindful of what you are eating.  Ask yourself – will this food give my body the nourishment and nutrients it needs? Also, start practicing the following: eat only when you are hungry, stop eating when you are full and slow it down.  Digestion begins in your mouth, so the more chewing you do (approx. 20 times before swallowing) the happier and more grateful your tummy and intestines will be later.

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        Day 4:  Get the right amount of sleep

          “From serotonin production to blood sugar management, immunity, and heart health, sleep impacts every aspect of your health.”  Dr. Frank Lipman

          We all know how important it is to get enough sleep and just how cruddy we feel when we don’t.  Research suggests that the ideal amount of sleep may be seven hours a night although some people may need more.  Again, it’s about listening to your body and making note of the amount of sleep that makes you feel at your best.  Then when you figure out the ideal amount, stick to it and resist the temptation to oversleep.

          Day 5: Stop buying junk food

          stop buying junk food

            It’s pretty hard to resist the temptation of your favorite junk food when it’s staring you right in the face.  “One little bite can’t hurt.” Next thing you know, you’ve downed a whole packet of chips, block of chocolate or half a tub of ice-cream.  I get it; it’s delicious!  But doing this regularly is not helping that healthy diet of yours. So avoid the temptation and just stop buying it.  Get rid of everything that is sugary, fatty, greasy and salty.  Clean out your pantry and fridge and avoid even going down those aisles at the grocery store.

            Day 6: Ditch the low-fat, no fat products

            ditch low fat products

              Shira Lenchewski, RD, summed this one up much better than I can:

              “One of the most pervasive food myths is the idea that consuming dietary fat makes you fat. But truthfully, consuming any macronutrient (meaning carbohydrate, protein or fat) in excess will result in weight gain.  The fact is, fat adds flavor, and when it’s removed, sweeteners and artificial flavors are typically added in its place. And trust me: that is not a good thing!”

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              I would pick fat over sweeteners and artificial flavors any day.

              Day 7:  Practice some self-love

              You made it to day seven!  That calls for some serious appreciation and self-love.  Changing our bad habits is a tough gig and if you have been sticking to the above I’m guessing you’ve been working pretty hard.  So today is about taking some time out for yourself.  Do something that makes you happy and / or practice some of these self-love techniques.  Be proud of yourself and what you have achieved so far!  You’re halfway there :)

              Day 8: Cut down your sugar intake

              cut down on sugar

                We’ve already worked on cutting down the sugary beverages but now it’s time to cut back in other areas. I know this can be a big challenge for some but I’m not asking you to go Sarah Wilson on me, I’m just suggesting you cut back on the amount of sugar you are consuming each day little by little.  There are a ton of studies, research and opinions out there about why too much sugar is bad for your health (you can check a few out here and here).  In my opinion too much of anything is bad for your health.  It’s all about moderation.

                Day 9: Add more fruit and veggies to your diet

                fruit and veges

                  You know that eating more fruit and vegetables will improve your health. So what’s stopping you?  Today I want you to make a list of the different fruit and vegetables you like eating and how you plan to add more of them into your diet. Some tips: keep ready to eat fruit where you can see it, work out ways to make fruit and vegetables a part of every meal or snack, buy in season products, purchase a little bit at a time so it doesn’t go to waste and most importantly, enjoy the benefits you will see and feel when you start incorporating more of these foods into your diet.

                  Day 10: Try some protein in the morning

                  try some protein

                    Contrary to popular belief, current research has shown that weightloss may not necessarily occur by eating breakfast which has sometimes been thought of as “The most important meal of the day.”  I find that eating a healthy protein breakfast helps to control my appetite and gives me a clear mind.

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                     “High-protein breakfasts reduce the amount of ghrelin — a hormone that stimulates a feeling of hunger — in the bloodstream more effectively than do high-carb breakfasts.” Institute of Food Technologists

                    I encourage to just give it a go.  Try eating protein (eggs, greek yoghurt and fruit, oats, meat) and see how you feel afterwards.  Then the next day compare this feeling to your usual breakfast routine.  I think you will be surprised to see the difference.  Just make sure when you make over your breakfast routine, you avoid high sugar and processed cereals, they really aren’t doing your body any favors.

                    Day 11: Change your toothbrush head

                    change your toothbrush head

                      The American Dental Association recommends replacing the head of your electric toothbrush or your regular toothbrush every three to four months.  Your toothbrush is home to microorganisms from your mouth and also the environment where it’s stored.  Changing your toothbrush regularly will decrease the number of bacteria you are exposed to and ensure your teeth are always cleaned well.

                      Day 12:  Sneak exercise into your day

                      sneak in exercise

                        It’s time to get that gorgeous body of yours moving; no excuses.  You know what you need to do, you just have to make the commitment and do it.  Here are a few ideas on how you can sneak exercise into your day:

                        • Always take the stairs.
                        • Do 20 squats when you’re done in the bathroom.
                        • Use your lunchbreak to go for a walk outside.
                        • Park your car a little further away from work and enjoy the walk.
                        • Before sitting on the couch at night do 25 jumping jacks, 25 pushups, 25 crunches and 25 squats.
                        • Dance while your cooking, cleaning, working, whatever. Yes you may look a little weird but who cares, get a bit silly and have fun.
                        • Google the ridiculous amount of at home work outs that are free on Youtube

                        Day 13: Meal prep

                        meal prep

                          “By failing to prepare, you are preparing to fail.” – Benjamin Franklin

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                          Meal prep is one of the best ways I know to keep your healthy diet on track.  When we have delicious healthy snacks and meals in the fridge or freezer ready to go, we are more likely to choose them rather than an easy option like takeaway.  My suggestion is to pick afternoon or a day each week that you dedicate to your meal prepping.  Get your recipes together, get the ingredients together and have a massive cook off.  You could prepare some salads, some vegetables that are ready to be cooked when you need them, fruit salad, boiled eggs, healthy treats, meals that you can eat this week or store in the freezer for when you need them.  Make it a habit to prep and I’m sure you will see the difference in your eating habits.

                          Day 14:  Find one thing to be grateful for every single day

                          gratitude

                            Happy people are not happy because everything is ALWAYS blissful and amazing in their life.  Happy people choose to be happy, they choose to look for the good in any situation, they choose to support themselves and they choose to make their happiness a priority in their lives.  So from now on, every single day I want you to find at least one thing you are grateful for.

                            “We only live once. We all have an expiration date after that we will never come again. I am not saying that to make you sad. I am saying that so you can cherish each moment in your life and be grateful that you are here and you are Special.” Pablo

                            Fourteen day challenge complete! Your next steps are to do a very big happy dance, practice some serious self-love and then work out what area of your life needs a little makeover next.  Keep going, you can do it and you deserve it!

                            Featured photo credit: bean bowl with poached egg-3/jules via flickr.com

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                            Last Updated on September 18, 2020

                            7 Simple Rules to Live by to Get in Shape in Two Weeks

                            7 Simple Rules to Live by to Get in Shape in Two Weeks

                            Learning how to get in shape and set goals is important if you’re looking to live a healthier lifestyle and get closer to your goal weight. While this does require changes to your daily routine, you’ll find that you are able to look and feel better in only two weeks.

                            Over the years, I’ve learned a lot about what it takes to get in shape. Although anyone can cover the basics (eat right and exercise), there are some things that I could only learn through trial and error. Let’s cover some of the most important points for how to get in shape in two weeks.

                            1. Exercise Daily

                            It is far easier to make exercise a habit if it is a daily one. If you aren’t exercising at all, I recommend starting by exercising a half hour every day. When you only exercise a couple times per week, it is much easier to turn one day off into three days off, a week off, or a month off.

                            If you are already used to exercising, switching to three or four times a week to fit your schedule may be preferable, but it is a lot harder to maintain a workout program you don’t do every day.

                            Be careful to not repeat the same exercise routine each day. If you do an intense ab workout one day, try switching it up to general cardio the next. You can also squeeze in a day of light walking to break up the intensity.

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                            If you’re a morning person, check out these morning exercises that will start your day off right.

                            2. Duration Doesn’t Substitute for Intensity

                            Once you get into the habit of regular exercise, where do you go if you still aren’t reaching your goals? Most people will solve the problem by exercising for longer periods of time, turning forty-minute workouts into two hour stretches. Not only does this drain your time, but it doesn’t work particularly well.

                            One study shows that “exercising for a whole hour instead of a half does not provide any additional loss in either body weight or fat”[1].

                            This is great news for both your schedule and your levels of motivation. You’ll likely find it much easier to exercise for 30 minutes a day instead of an hour. In those 30 minutes, do your best to up the intensity to your appropriate edge to get the most out of the time.

                            3. Acknowledge Your Limits

                            Many people get frustrated when they plateau in their weight loss or muscle gaining goals as they’re learning how to get in shape. Everyone has an equilibrium and genetic set point where their body wants to remain. This doesn’t mean that you can’t achieve your fitness goals, but don’t be too hard on yourself if you are struggling to lose weight or put on muscle.

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                            Acknowledging a set point doesn’t mean giving up, but it does mean realizing the obstacles you face.

                            Expect to hit a plateau in your own fitness results[2]. When you expect a plateau, you can manage around it so you can continue your progress at a more realistic rate. When expectations meet reality, you can avoid dietary crashes.

                            4. Eat Healthy, Not Just Food That Looks Healthy

                            Know what you eat. Don’t fuss over minutia like whether you’re getting enough Omega 3’s or tryptophan, but be aware of the big things. Look at the foods you eat regularly and figure out whether they are healthy or not. Don’t get fooled by the deceptively healthy snacks just pretending to be good for you.

                            The basic nutritional advice includes:

                            • Eat unprocessed foods
                            • Eat more veggies
                            • Use meat as a side dish, not a main course
                            • Eat whole grains, not refined grains[3]

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                            Eat whole grains when you want to learn how to get in shape.

                              5. Watch Out for Travel

                              Don’t let a four-day holiday interfere with your attempts when you’re learning how to get in shape. I don’t mean that you need to follow your diet and exercise plan without any excursion, but when you are in the first few weeks, still forming habits, be careful that a week long break doesn’t terminate your progress.

                              This is also true of schedule changes that leave you suddenly busy or make it difficult to exercise. Have a backup plan so you can be consistent, at least for the first month when you are forming habits.

                              If travel is on your schedule and can’t be avoided, make an exercise plan before you go[4], and make sure to pack exercise clothes and an exercise mat as motivation to keep you on track.

                              6. Start Slow

                              Ever start an exercise plan by running ten miles and then puking your guts out? Maybe you aren’t that extreme, but burnout is common early on when learning how to get in shape. You have a lifetime to be healthy, so don’t try to go from couch potato to athletic superstar in a week.

                              If you are starting a running regime, for example, run less than you can to start. Starting strength training? Work with less weight than you could theoretically lift. Increasing intensity and pushing yourself can come later when your body becomes comfortable with regular exercise.

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                              7. Be Careful When Choosing a Workout Partner

                              Should you have a workout partner? That depends. Workout partners can help you stay motivated and make exercising more fun. But they can also stop you from reaching your goals.

                              My suggestion would be to have a workout partner, but when you start to plateau (either in physical ability, weight loss/gain, or overall health) and you haven’t reached your goals, consider mixing things up a bit.

                              If you plateau, you may need to make changes to continue improving. In this case it’s important to talk to your workout partner about the changes you want to make, and if they don’t seem motivated to continue, offer a thirty day break where you both try different activities.

                              I notice that guys working out together tend to match strength after a brief adjustment phase. Even if both are trying to improve, something seems to stall improvement once they reach a certain point. I found that I was able to lift as much as 30-50% more after taking a short break from my regular workout partner.

                              Final Thoughts

                              Learning how to get in shape in as little as two weeks sounds daunting, but if you’re motivated and have the time and energy to devote to it, it’s certainly possible.

                              Find an exercise routine that works for you, eat healthy, drink lots of water, and watch as the transformation begins.

                              More Tips on Getting in Shape

                              Featured photo credit: Alexander Redl via unsplash.com

                              Reference

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