In a survey, more than 500 doctors confirmed that a toxic relationship could also mean bad health.
Besides hurting your feelings, a toxic relationship can affect your mental health. As a result, you feel unworthy, which could cause you to sink into depression.
Even worse, you could develop severe conditions like fatal heart attacks, obesity, high blood pressure, chronic fatigue, or type II diabetes.
Sadly, some people are afraid to leave unhealthy relationships because of reasons such as having kids, not having jobs, financial insecurity or even fear of what society will say.
Luckily, some realise that they no longer want to live in toxicity and that a better option is to separate.
This is when most of us decide to live healthier lifestyles to start getting back all the health we lost during the time we lived in unhealthy relationships.
The idea of healthy new beginnings sounds exciting and just what we need after emerging from nasty situations. So, we dive right in with no plan on how to form habits that will last a lifetime.
This blog post will help you learn how you can create sustainable habits during times of transition.
Ways to create long-term healthy habits
Avoid fad diets
A fad diet is a diet that works in the short term.
One of its characteristics is that it makes unreasonable claims on how it can make you lose weight overnight. “Do these 3 things to melt body fat” or “drink this before bed for a flatter tummy” are some of the unsubstantiated claims. Usually, it has no scientific backing because these recommendations don’t work or are unhealthy.
If you’re looking for fast results, you might end up getting hooked by the promises the diets make. Understandably so.
By the way, you’re not alone.
Statistics show that the average person falls into fad dieting traps at least 126 times in their lifetime. That’s an average of two diets every year.
Science shows that this is the unhealthiest approach that you could ever take in your weight loss journey.
According to UCLA researchers, you can lose up to 10% of your weight with dieting. However, you will end up gaining it all back and more within a year.
Aside from regaining weight, you will end up eliminating crucial nutrients that your body needs for proper functioning.
I’m not saying that you shouldn’t lose excess weight. You should because if you don’t, you could end up developing chronic diseases like heart disease, diabetes, gout, obesity, amongst others.
I’m advocating for healthy weight loss, which will be sustainable for the rest of your life. If you stumble upon any advice that tells you to avoid certain food groups, stay away from it.
Instead, you can try trading unhealthy foods with healthier ones. That will ensure your body gets all the necessary vitamins, minerals, fibres and macros.
Here are some examples
- Cut down on sugar
- Eat fruit, vegetables and nuts instead of unhealthy snacks like cookies and sweets
- Incorporate vegetables into your meals
- Use healthier oils to prepare meals
- Include omega 3 fatty acids from oily fish and algae
- Drink no less than eight glasses of water every day
- Control your food portions
- Go for brown rice and whole-grain bread instead of their white alternatives.
So, we’ve already established that fad diets are a no-no.
But what must we do?
Start by making small incremental changes.
According to Doctorpedia, slow and steady is what will help you win the race.
Otherwise, you end up shocking your body, and you’ll hate the outcome.
When you want fast results, your body won’t be able to adjust naturally.
So, your cravings will be a notch higher because your body is so used to that rhythm.
But if you start introducing changes slowly, your body will naturally begin to get used to them. It becomes the new norm and a healthier baseline.
In the end, your new habits will become your everyday routine, and you won’t feel like your body is straining to adapt.
Here are a few changes that you can start making
- Start by lessening your meal portions, especially the carbohydrates
- Schedule regular workouts, and you don’t have to go hard on this. Twenty minutes of lightweight exercises will do, and you can increase the time every month.
Whatever changes you decide to start making, consistency is vital. Once you fall off the wagon, it will be a quick plummet to the very same place you’re trying to get out of.
So, plan well.
That means ensuring that you schedule for workouts during times that you’re sure you’ll be free.
If you work during the day, set time aside for exercise in the evenings or weekends.
Craving unhealthy food is prevalent during the transition.
The truth is that you’ll rarely find healthy foods in the majority of the restaurants, and when you do, it will usually be more expensive than a home-cooked meal.
So, try to prepare food from home and carry it to work. That way that you don’t get temptations at mealtimes from the cafeteria or vending machine at work. Looking for healthier ready-made options. We’ve created Slim Gym Meals, yummy and healthy ready made meals and snacks (check them out here https://slimgym.com.au/collections/all )
It’s normal to want to make changes to your health as fast as possible during periods of transition. But, if you’re going to make long-lasting changes, try not to rush it.
For starters, stay away from fad diets. Also, make small incremental steps to help your body adjust naturally. In addition, be consistent because in some real work will be the only way to see change. Ready to take action and looking for expert support? Then contact Dr Liz on DrLiz@lincnutrition.com.au to see how she can best help support you to achieve your goals.
Book a Free 15 Minute Call With Dr Liz
Your health is your best asset!