50 simple tips from a health coach to help you feel fabulous and fit
The smallest things can move the needle forward on our health goals
Your ‘go-to’ newsletter for holistic self + health improvement to unleash your inner superwoman (or man). It’s like a health coach in your pocket!
I believe the best way to achieve a healthy weight is to focus on your health and how you feel, not on the number that shows up on the scale.
This is how I have lived my life for a long time, and it works for me.
Read this, try this, but in the end, please honor yourself and your body. Figure out what wellness tools and advice work for YOU!
I will admit that it wasn’t always that way. I used to step on the scale every-single-day and let myself stress over the number. Or be elated by the number. The ups and downs of the weighing-in weren’t doing me any good!
So, you know what I did?
I threw the scale away! These days, the tools I use are how my clothes fit and how I feel.
It was freeing.
It is important to be mindful of what you’re putting in your body and make sure that it’s healthy (most of the time anyway). Think… foods that are rich in nutrients and fibers such as fruits, vegetables, whole grains (if you are not sensitive to grains), and protein-rich foods.
Does that all sound boring and tasteless? Believe me, it’s not. You can get creative with flavors and make just about anything taste delish. Flavor your dishes with spices, herbs, fresh veggies and fruits.
Drinking plenty of water and getting in regular exercise can help keep your metabolism going strong. One thing to remember on exercise: do movement that you actually enjoy! It will make all the difference when it comes to motivation.
Peruse through these tips and see what might work in your own life. Heck, add your own tried and true tips in the comments - I would love to hear!
Remember that consistency is a key factor.
Life is for living!
Don’t be too restrictive
I would find it incredibly difficult to go without a slice of chocolate cake ever again. So… I eat my cake!
Instead of being super restrictive, I follow the 80/20 rule. I eat very healthy 80–90% of the time and indulge 10–20% of the time. For me, this has led to more sustainable, life-long habits. Being too restrictive can be very difficult to maintain over the long haul. You can plan for your 10–20% indulgences and believe me, the anticipation is just as tasty as the cake! If you’ve read my writing, you know that I talk about this philosophy often.
We are all bio-individual human beings. What works for one, may not work for another.
Find what healthy habits work for you through trial and error. Don’t give up — try something new when one thing isn’t working for you. Don’t seek perfection — seek progress. Awhhh… one of my fav quotes to live by!
Ok, on to the fun part!
50 tips to help you feel amazing and maintain YOUR healthy weight:
Eat a variety of whole, unprocessed foods. Fresh whole foods will make you feel amazing!
Include protein, fiber, and healthy fats in your meals and snacks.
Choose water or unsweetened beverages instead of sugary drinks. Game-changer! I am working on an issue about beverages that aren’t boring water and aren’t sugar-filled. Stay tuned for that! I’m putting together some fizzy cold-brew tea recipes too.
Portion your meals and snacks so that you don’t overeat. Hot tip 🔥: use a small plate or bowl. I almost always eat dinner on a small plate.
Eat slowly/mindfully and stop when you feel satiated. Take a few deep breaths in between bites. If I don’t do that, I end up inhaling my meal.
Plan ahead and pack healthy snacks for on-the-go. GAME CHANGER!
Eat at regular intervals to help manage hunger - figure out the eating cadence that works for you and your schedule.
Don’t skip meals, especially breakfast. Does anyone hate me for this one? I find it super important to keep my blood sugar balanced and maintain my stamina through the day.
Limit your intake of added sugars and unhealthy fats. We all kinda know this, right? Save it for the 10-20%…
Choose delicious nutrient-dense foods most of the time. If you aren’t sure what foods are nutrient-dense, google it - you’ll find the answer. Here’s an article I wrote on nutrient-dense foods to get you started.
Avoid eating in front of screens or while multitasking. You might not even taste your meal or remember eating it!
Avoid eating late at night. Yeah, it’s a thing… you need to let your body rest and recover while sleeping instead of working on digestion.
Keep track of your food and fitness using a journal or app for a period of time to get your baseline (if this tracking helps you).
Incorporate a mix of cardio and strength training (especially if over 40 as your muscle mass starts to decline)
Find movement that you look forward to. I love running on the trails and I can’t wait to get outside for this activity.
Get your zzzzzzz’s! It’s SOOOO important. Practice good sleep hygiene, such as limited screen time before bed, calming activities, dark and cool bedroom, sleepytime tea, or a splash of tart cherry juice (I’ve tried it and it helped me).
Work to get that stress under control. Have you tried meditation or breathwork?
Eat mindfully and pay attention to your food and your body’s hunger and fullness cues. That small plate helps!
Choose healthy swaps for your favorite high-calorie foods (e.g., swap soda for water or seltzer with fruits, chips for vegetables or seed crackers with hummus).
Experiment with new recipes to keep things interesting. My favorite books are cookbooks.
Eat a protein-rich breakfast to help control hunger throughout the day. It really works!
Choose healthier cooking methods, such as grilling, baking, or steaming. Fried foods should be minimal —- I’m not saying never 😉.
Limit your intake of alcohol, as it can contribute to weight gain and can impact sleep health.
Don’t rely on diet products or quick fixes to lose weight. Steady, consistent habits are the key.
Choose healthier restaurant options and be mindful of portion sizes (leftovers, baby)! Eat a veggie before going out, order a veggie side, ask for the bread with the meal, not before.
Plan for indulgences and balance them with healthy choices. I will say this one over and over, and over again. I’m the moderation girl!
Keep healthy snacks like mixed nuts with you when traveling to keep your energy up and to help avoid grabbing unhealthy options at a gas station or airport shop.
Eat a variety of colorful fruits and vegetables for added nutrients. You can pretty much add them to any meal to boost your nutrients.
Choose whole grains over refined grains. I keep a variety of alt-flours and healthy grains in the house and minimal refined grains. Here are a few I keep on hand:
Include healthy fats in meals, such as olive oil, nuts, and avocado. Your brain will thank you.
Avoid foods with artificial sweeteners.
Eat slowly and savor your food to help prevent overeating (this works for me).
Keep healthy snacks (that you enjoy eating) on hand to help prevent impulsive eating.
Don’t skip exercise, even when you’re short on time (even if you only have 5 to 10 minutes).
Incorporate common physical activity into your daily routine (e.g., take the stairs instead of the elevator).
Find a workout buddy to keep you motivated and accountable. I love this tip and love that it is helping my workout buddy too! This buddy can be 1000 miles away - just keep each other accountable and share your wins.
Don’t be too hard on yourself if you slip up — just get back on track.
Don’t compare yourself to others — focus on your own progress and goals.
Don’t let setbacks discourage you — stay motivated and keep going as the next opportunity to make a healthy choice is right in front of you. Plus, we gotta live…
Seek support from friends, family, or a support group (in person or online) if you need an extra layer of support on your health journey. It can be fun to be part of a community with others that have similar goals.
Try not to let stress or emotions trigger unhealthy eating habits.
Don’t get too restrictive with your eating — allow for flexibility and balance. (yeah, I snuck that in there again).
Don’t rely on willpower alone — plan for and anticipate challenges.
Don’t eat until you feel stuffed — aim for a comfortable level of fullness (about 80% full). No one likes that feeling of being wayyyyyy to full.
Add more protein to your diet for more lean muscle mass and to feel more satiated.
Don’t let one indulgent meal or day derail your progress. We can always choose to add healthy options to our next meal - and you can always add healthy options to an indulgent meal. I had an amazing 4 cheese wood fired pizza the other day. I added microgreens on top to add some nutrients! I love microgreens so it really elevated the pizza for me.
Hydrate all day long with water. I love to keep a pretty water bottle or big mason jar with me at all times.
Plan your meals ahead of time (for less stress and to save time). I post my weekly meal plan on my cupboard door so I can see it every time I walk into the kitchen.
Meal prep portions of your meals to avoid ordering take-out when short on time. I take an extra 15 minutes in the kitchen after cooking dinner to meal prep for the next day.
Keep frozen fruits and vegetables on hand for quick additions to meals and smoothies. Frozen veggies cook up very well in the oven!
I hope that these healthy tips have encouraged and inspired you. Cheers to feeling amazing from the inside out!
Heyyyy - I’ve got a lil’ something for you! Click the download below to get your hands on the Freezer Meals recipe guide! There’s an optional meal plan as well as nutritional info. The black bean burritos… YUMMMMM!
Coming soon - I’m currently working on an issue about water. Ok, that sounds boring, right? It is quite the opposite. I’ll be sharing how to make water not so boring (along with some fizzy hydrating recipes) because we neeeeeeeeed to be hydrating well for our best health!
I have rec to share today because I think this is probably in the top 3 of all cookbooks I’ve ever bought! My friend brought me her copy to peruse a few weekends ago. I BOUGHT IT IMMEDIATELY! I’m telling every about about it! 🥰
Radhi is so amazing - I am right here with her on her food philosophy and her recipes are amazing. I made the roasted rep pepper pasta this week - ummm… the BEST!
Check it out here ⤵️
Don’t forget to check your local library first if you want to ‘try before you buy’. That is what I do with most cookbooks, or any book for that matter.
More ways to connect with me:
📱️Join me on the socials: Instagram + Pinterest are my favs
✍️In case you missed it 👇
Until next time…
Cheers to a healthier and happier you!
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I’m a certified health and nutrition coach and CPT. The information shared through this website, emails, products, and services is for informational and educational purposes only. It may not be the best fit for you or your personal situation. It shall not be construed as medical advice, nor as a replacement for professional medical advice, diagnosis and/or treatment. Always check with your physician before starting a new nutrition or fitness program.
All great tips. I especially like how you monitor your weight--no scale! I'm bad at drinking water and am working on that. Thanks for these tips.
One of the simplest things I ever did to help un-bore and drink more water was to start adding a single drop of peppermint essential oil to my water bottle. Somehow it just makes the water more exciting lol. And it feels fresh and clean and more drinkable.
That's my tip for the day 😁