Day 1: Get rid of unhealthy food
Today is all about getting rid of unhealthy food.
If you have candy, chips, and other junk foods in your house, you need to get rid of them.
The best way to do this is by simply throwing them out in the trash. It’s important that you throw away junk food because it will be very tempting if it’s in your home. If you are sharing a home with someone else make sure they are aware of what you are doing so they don’t investigate why there is so much extra room in the pantry!
However, you choose to get rid of your unhealthy food, remember that today isn’t about eating it—it’s about getting rid of it.
So once your kitchen is free from anything that isn’t healthy, it’s time to start stocking up on healthy foods!
Day 2: Eat some protein at every meal
Protein is a key part of every cell in the body. Hamstrings, skin, and muscles are made up mostly of protein. Your body needs protein to build and repair tissues. It also helps to produce essential hormones and enzymes that keep your internal organs working properly. Protein is important for your bones, muscles, cartilage, skin, and blood.
There’s another reason why eating foods rich in protein (like lean meats or nonfat dairy products) can help with weight management—they help you feel fuller for longer. When you eat foods that contain protein, it triggers the release of hormones inside your body that suppress your appetite so you don’t feel hungry again right away.
Foods containing carbohydrates and fats may give you energy for a short period of time but then leave you feeling hungry soon after eating them because they don’t contain any proteins to trigger those satiety hormones in your body. Here are some examples of foods that are high in protein:
- Lean beef cuts like sirloin steak or round steak
- Seafood like salmon or tuna steaks
- Chicken breasts without skin
- Low-fat or nonfat dairy products like milk, yogurt, cheese
Day 3: Drink less soda
Let’s not sugarcoat it: Soda is bad for you. It contains a ton of sugar in the form of high fructose corn syrup and is just about as acidic as battery acid. That combination of sugar and acid means that soda can do a lot of damage to your teeth, causing cavities and eventually rotting out your smile.
Aside from being terrible for your oral health (and general health), soda has an addictive quality because it messes with your brain in much the same way that opiates like heroin do. The more soda you drink, the more you’ll want, which makes it tough to break the habit once you’ve started.
So what should you drink instead?
Well, water is always a good choice—it keeps you hydrated and doesn’t mess with your brain chemistry or destroy your teeth as soda does.
Tea and coffee are also great options if they’re not loaded up with sugar or cream; tea has been shown to have a host of positive benefits when consumed regularly while coffee can help boost lagging energy levels naturally instead of relying on artificial stimulants found in many popular sodas.
Anything else is fine as well—just make sure that anything other than water isn’t sweetened artificially or loaded up with cream or whole milk!
Soda should be something special rather than a daily occurrence; just make sure that if someone offers you some, take them up on their offer so long as taking a small sip won’t send your willpower spiraling out of control!
Day 4: Eat breakfast
Today’s challenge is to eat breakfast every day. Sometimes people skip breakfast because they do not think they are hungry at that time of day. But studies have shown that eating breakfast helps you lose weight by helping you control your appetite later in the day.
If you don’t eat your body has a tendency to get hungrier as the day goes on, which can lead to overeating and unnecessary calories. Eating too much at breakfast causes blood sugar fluctuations and can make you sleepy, both of which can lead to poor food choices for the remainder of the day.
It’s important not only to eat breakfast but also to eat a healthy one. Avoid foods that are high in sugar because that will just set you up for another sugar crash later on.
Choose whole-grain carbohydrates, such as oatmeal or whole-wheat toast; add protein, such as eggs or Greek yogurt; and include some fruit or vegetables, like berries or avocado slices!
Day 5: Commute or travel by walking or biking
Today’s challenge is all about getting to work. Or, if you’re off, heading out for a day on the town. This challenge encourages you to walk or bike for short trips and part of the commute, including commuting to work. Consider walking or biking the most congested part of your trip, instead of driving.
One benefit: It’ll save you money! If driving is not an option for your daily commute, consider taking public transit—or better yet, walking or biking! For every gallon of gas used by an automobile that gets 20 miles per gallon (mpg), 19 pounds of carbon dioxide are emitted into the atmosphere.
Walking also provides health benefits to those who do it regularly, including reduced risk for heart disease and type 2 diabetes. And when people are physically active during their commutes—even if they’re only active partway through their commutes—they’re more likely to be physically active throughout the day overall.
Day 6: Get rid of anything that doesn’t promote healthy living or self-care.
It’s time to take a good, hard look at your life and rid yourself of anything that doesn’t promote healthy living or self-care. For some people, this might mean getting a new job so they can avoid unnecessary stress. For others, it could simply mean cutting out alcohol and fast food from their diet.
This is one of those challenges that might seem daunting on the surface—but now we’re going to make it easier for you by breaking it down into three categories: physical health, mental health, and social health. If you can work on improving all three of these areas, you’ll be well on your way to developing healthy habits for life!
Day 7: Go to sleep at the same time every night and wake up at the same time every morning.
One of the most important ways to ensure you get enough sleep is to develop a consistent routine. If you go to bed at the same time every night and wake up at the same time every morning, your body will naturally adjust so that you get sleepy around the same hour each night.
Your body needs enough sleep to stay healthy. You can find out how much sleep you need by tracking how many hours of sleep it takes for you to feel rested throughout the next day. On average, an adult needs between 7 and 9 hours of sleep per night.
If getting enough sleep is a problem for you, try these tips for improving your sleeping habits:
- Go straight to bed without any distractions like TV or phone
- Keep your room as dark as possible when sleeping
Day 8: Start each day with a glass of water and lemon juice.
One of the best ways to jazz up your water is with fresh lemon juice. Not only does lemon boost the flavor of your drink, but it also comes with a variety of health benefits. Lemons are a natural source of vitamin C, which helps strengthen the immune system and fight off infections. They are also proven to aid in digestion and weight loss.
In addition to these benefits, lemon juice contains potassium, calcium, and phosphorus as well as magnesium, which help control blood pressure and balance body fluids.
To make your own refreshing drink at home, add two tablespoons of freshly squeezed lemon juice to eight ounces of water (about one cup). It’s best if you can use warm or room-temperature water since you want the nutrients from lemon juice to absorb into your body quickly. You can always add ice if you prefer cold beverages.
If you love this beverage so much that you think you might have more than one glass per day, it’s best to keep a pitcher in your refrigerator for easy access.
Day 9: Keep track of how much water you’re drinking every day for a week, then find some ways to up that number the next week.
Water helps you control your calories, energizes your muscles, and keeps your skin looking good.
As a general rule of thumb, it’s safe to say that if you’re thirsty, you’re already dehydrated. Urine color is another indicator of how hydrated you are. If it’s clear or very light yellow, then more than likely you’re well-hydrated; dark yellow urine and dry mouth could mean dehydration.
Set up a reminder on your phone or by writing a note so you’re reminded regularly throughout the day. Make sure there’s always fresh water around—at home and at work—and carry a cup or bottle with you wherever you go so it’s easy to get a sip whenever (or however) often you need one.
Create new habits by making drinking water part of something else—like finishing off that glass just before leaving for work every morning, for instance—so it feels like second nature after a while. You can also drink flavored beverages like tea or carbonated drinks, but remember that they contain other ingredients and may have artificial sweeteners added, which add calories and could be detrimental if consumed in excess overtime.
Also, avoid sugary drinks at all costs!
The Institute of Medicine recommends men take in about 13 cups (3 liters) per day and women 9 cups (2.2 liters).
Day 10: Write down everything you eat and drink for a week, then find some ways to make it more nutritious the next week.
People often don’t realize how much they are eating until they write down everything they eat and drink for a week. That’s why this is a good first step to improving your nutrition. It’s important to know what you’re dealing with before you make any changes—that way, it’s easier to see where you can make improvements.
The next step is finding ways to improve the nutritional quality of your diet. Once you’ve been tracking your diet for a while, try starting off with three days’ worth of food entries instead of one day and making note of problem areas in your diet that are affecting your health in an adverse way. The final step is replacing these unhealthy foods with healthier alternatives.
For example, if you love chocolate ice cream, but don’t want all those calories and sugar, try eating frozen berries or bananas with cocoa powder instead (and maybe add some nuts on top).
By taking small steps toward healthy living, you can gradually improve your overall well-being
It’s exciting to think about making big changes in your life. However, it’s often easier to make a series of small changes than one huge change.
For example, if you’re thinking about eating healthier and exercising more, try beginning with one small goal. Maybe you decide to go on a short walk after dinner every evening this week. Once that becomes a habit, you can start adding more goals.
Healthy habits are hard to establish but they can have a huge effect on your life.
Healthy habits are hard to establish but they can have a huge effect on your life. Habits are important because they help you make better decisions without having to think about them. People who exercise regularly tend to automatically take the stairs instead of the elevator, for example. With good habits, you’ll feel much better about yourself and your body will thank you for treating it right.
Habits take time to develop so don’t get discouraged if it’s hard at first! It takes most people 21 days to form a new habit, so keep at it over that period of time and soon enough, you’ll be making better choices without even thinking about it!