1. Sneak Fruits and Veggies in Early
Breakfast is the most important meal of the day. And we all need more vegetables. Easier said than done, right? Fortunately, there’s a way to start small: Adding some produce to your first meal of the day will leave you energized and up your nutrient count before you even leave the house. Fruits and vegetables will also fill you up with protein and fiber. And Shanna Levine, M.D., an instructor of internal medicine at the Icahn School of Medicine at Mount Sinai, says noshing on the good stuff early in the day will make you less likely to turn to packaged “fake foods” that are high in calories but low in nutrition.
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2. Eat Protein at Every Meal
About that protein: It’s a win-win that keeps you satisfied without weighing you down, says Keri Glassman, R.D., founder of Nutritious Life. Another perk: Because it’s digested and metabolized differently from carbs, it helps you steer clear of a food coma, she says. So try to add a little bit into every meal—this could be as simple as adding nuts to your oatmeal or a hard boiled egg to your afternoon crudite, she says. “You’ll avoid feeling lethargic and it’ll keep you from diving head first into the bread basket.” A serious score.
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3. Make a Routine and Stick to It
“We, as human beings, have a hard time following a schedule—innately, we just want to do what we want and eat when we want,” says Levine. But forcing yourself to wake up with time to spare and have a smoothie; or going to bed at the same time every night reinforces good behaviors. And that will help calm and rejuvenate your day, she says. Set up a schedule that helps you be healthy even if it means getting up a little earlier. After all, jolting out of bed to a (snoozed) alarm clock, showering, and running out the door isn’t the best way to start a smooth and successful day.
4. Bring Your Gym Bag to Work
Exercise’s mental boons come as no surprise to the fit: Working out calms us down, wakes us up, and boosts our brainpower. But actually finding time to sneak in a sweat session? That can sometimes seem like a workout in itself. To make sure you choose barbells over post-work beers, bring your workout essentials to the office. “You don’t give yourself the option to take the non-healthy route,” says Levine. Because, let’s admit it, no one gets home, sits on the couch, and says, “Now I want to go to the gym!”
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5. Drink Your H2O
Answer truthfully: Are you actually filling up on H2O? If not, it’s time to start. “Your body won’t function as well as it should without being properly hydrated,” says Gassman, who adds that dehydration can make you feel lethargic. Also: We often mistake thirst for hunger (hello, carbs!) and wind up overeating by accident. Just make sure you’re not sipping on sugary juices or sodas: That kind of carb overload will almost certainly mean a crash later on.
6. Embrace Temptation (Every Now and Then)
You want to live a healthy lifestyle, but not obsess over it. “It’s OK to indulge in temptation from time to time as long as nothing’s in excess,” says Levin. You have to stay focused on your goals, she says. “But in achieving that, instead of being obsessive, you want to make it into a lifestyle so it doesn’t feel like a chore.” So have the burger—just make sure you’re keeping up your cardio that day. Doctor’s orders.
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7. Wake with the Sun
Sleep is pretty powerful: While you snooze, your body heals itself and processes the day’s information. It energizes and rejuvenates you, fueling your day. But let’s be honest: Most of us skimp on it. To squeeze in your seven to eight hours, reset your bedtime. Your goal: Develop a schedule that’s more in sync with daylight. You want to be doing activities during the day and winding down as the sun sets, Levine says. “Your body gets that extra energy from the vitamin D, so it’s extra motivating.”
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