Day 30: How to Make Healthy Habits Stick, Permanently!

I saw this article today and thought it was fitting for our last day of the challenge! What a fun month this has been (I will post about my experiences during this challenge in a few days ... I am on a small vacation right now). I have learned so much reading all of these articles and adding all of these new healthy habits to my life. My tracking chart was not perfect (more details on that in my future post), but I did do really well and felt really good too (I even shed some pounds). Thanks Gina for being my support and for doing this with me. It was so fun to do this together. If any of our followers have comments about this challenge we would love to hear them. I hope you enjoy this last article and the advice it gives in helping you maintain the healthy habits you have started with us.

How To Make Healthy Habits Stick, Permanently!

BY

TORY MCBROOM

One of the hardest parts of losing weight permanently is making those new, healthy habits stick. But, to become a part of that small percentage of dieters that doesn’t gain all the weight back you have to know what you’re doing. Here are some time tested tips to make those healthy habits last a lifetime!

Support

Finding support from family and friends is a great way to ensure your healthy eating habits stick. If the people closest to you are behind you 100% it makes it that much easier to continue what you’re doing.

Reminders

Constantly remind yourself of the benefits of your healthy habits. Keep an old picture of yourself handy or think about the extra years you could possibly spend with family, play with grandchildren and so on.

Reward Yourself

Creating healthy habits and sticking to them can be hard work, so reward yourself. It doesn’t have to be 2,000 calorie frozen dessert type of reward, but rather buy yourself a new pair of jeans, or go get a massage. You deserve it!

Out of Sight, Out of Mind

Keep unhealthy snacks off the counter and only keep a limited supply on hand, behind pantry doors. Replace the unhealthy snacks typically left on the counter with fruit or other healthy, quick snacks.

Tracking

Keep a food journal to not only help you stay on track, but to visually see how far you’ve come. Make little side notes in the journal of your achievements as they happen. This will help you visualize your success!

Buddy Up

Enlist a friend or family member who has similar weight loss goals in mind. Share recipes or burn extra calories by walking or enjoying other physical activities together.

Day 29: Eating Out the Healthy Way!

When it comes to eating out I am a softy when making good food choices. Because of my poor decisions I often feel bloated for days after eating at my favorite restaurant.

I was on a road trip a few weeks ago and decided to listen to The Hungry Girl's Book on CD. It was excellent and it gave the greatest tips on eating out the healthy way. She listed ideas for every type of restaurant you could eat at on how to avoid over eating and eating the wrong thing. It was very encouraging!

Here is a great search engine for finding healthy eating choices near you. Next time you go out to eat I challenge you (and myself) to make a healthier choice!

http://healthydiningfinder.com/

Day 28: Regular Check-ups

Regular check-ups are a very important part of physical health. Along with your regular physician, you should plan for visits with your dentist, optometrist, dermatologist, and any other doctors you may need. Unfortunately those needs usually increase with age, but be aware that you or your children may have needs much sooner than you would anticipate. For instance, my oldest daughter needed glasses in the 5th grade but because I still didn't have vision problems and nobody in my family had vision problems until much later in life, I didn't take her seriously. This is why regular check-ups are important!

Day 27: Skin Care

I am sure Megan is surprised I haven't blogged about this sooner, as she knows I am a big fan of sunscreen. During these long summer days, don't forget to protect your skin when you are outside for more than a few minutes. A sunscreen with an SPF of at least 15 is recommended by the National Council on Skin Cancer Prevention. It is also wise to wear protective clothing such as wide brimmed hats, sunglasses etc where feasible. Remember, beauty (and health) is more than skin deep, but good skin can certainly help with both a healthy appearance, and good overall health!

Last week I came across this amazing video. It is perfect to share with everyone you know.

Day 26: Seasonal Eatings!

I am so excited for this post. When I found this article I couldn't pass up adding this healthy habit! I love all fruits and vegetables! I get excited for Summer to eat corn and watermelon, for winter veggies I love squash soup of any kind! This is a great habit to really implement into our challenge!

http://www.sparkpeople.com/resource/nutrition_articles.asp?id=891

Day 25: Start With Correct Food Portions

I can't believe that we are on day 25 of our challenge! This has been such a good experience for me!

Today's challenge is to start with correct portions on your plate when eating. Maintaining a healthy weight is important for avoiding future health problems. Most people think it is only staying away from being overweight but if you are too skinny you are in line for getting future illnesses as well.

Here is a good article on starting with smaller portions, but if you are skin and bones you could interpret it as increasing your portions.

http://www.choosemyplate.gov/preschoolers/HealthyHabits/portions.html

Day 24: Freedom!!! (From Addictions)

Wikepedia defines addiction as a "continued involvement with a substance or activity despite the negative consequences associated with it." I don't know about you, but I would really not like to be involved in things that have negative consequences attached. Unfortunately, most of us have a few favorite addictions we keep holding on to. Kind of like a child who is a little too old to still be sucking her thumb, most of us know better than to do______, but we can't seem to stop ourselves. Well now is the time.

Dr. Phil has some great thoughts on breaking addictions. If you have something in your life whether it is sugar, shopping, sleeping, or something much more serious, this is a great article to read!

Good luck and Happy Independence Day!

Day 23: Nurture Marriage

JPM and I just celebrated 17 years of marital bliss yesterday! I had no idea on that momentous summer morning in Logan, of the blessings which would result from this one commitment.

In this article asserting the health benefits of a strong marriage, researcher John Gottman states "working briefly on your marriage every day will do more for your health and longevity than working out at a health club."

Day 22: Practice Good Dental Hygiene

I have actually been thinking about this one for a few weeks and when I read more about it I thought this was a great habit to add to our list. I am a good flosser, but don't do it everyday. I am hoping I can get better at this habit.

Article from WebMD below:

Flossing your teeth every day could add 6.4 years to your life, according to Michael Roizen, MD, author of RealAge. In his book, Roizen lists flossing as one of the most important daily activities -- along with exercise and quitting smoking -- that could extend life span.
Roizen's calculation may raise some eyebrows, but the idea that oral health is connected to overall health isn't far-fetched.
The mouth, after all, is an integral part of the body. "Teeth have a blood supply, and that blood supply comes from the heart," says Richard Price, DMD, consumer advisor for the American Dental Association (ADA).
Researchers suspect that the bacteria that produce dental plaque enter the bloodstream. They say these bacteria are somehow associated with the inflammation that occurs with plaque that blocks blood vessels and causes heart disease.
Other researchers have found links between oral bacteria and stroke, diabetes, and the birth of preterm babies and those that have low birth weight.
In addition to preventing disease, flossing and brushing can help keep your pearly whites intact for more than just cosmetic reasons. Teeth help you chew food, speak properly, and smile -- which, according to Price, can help you keep your dignity.

Day 21: Omega-3

This habit may smell a little fishy at first, but the more I have read about omega -3 fatty acids, the more convinced I am that this is a habit worth working at. So....hope ya like fish! There are other ways to incorporate the habit of eating a diet with sufficient omega 3 fatty acids, but it will be more difficult. Omega-3 fatty acids are unsaturated fatty acids considered essential for optimum health. Research has shown people with diets rich in omega 3 fatty acids have a reduced amount of fat in their blood and lower triglycerides, which helps lower their risk for heart disease. It has also been found to be necessary for proper brain, eye, and nerve development. Our bodies gets omega- 3 primarily from cold water fish such as salmon, tuna, and halibut but it is also available in foods such as flax seed and nut oils. The American Heart Association recommends a minimum of two servings of fish per week. Good luck everyone and Go Fish!