When we want to get in shape, pursue a medical weight loss plan, or change our lifestyles for better health, we often focus on instituting sweeping changes in our lives. But the truth is that larger changes can be more stressful and difficult to make, especially all at once, and often we “fall off the bandwagon” when those changes disrupt our lives too much. Instead, it can be helpful to focus on smaller habits whose benefits add up over time.

These daily habits require less than ten minutes of your time, and are easy enough for almost everyone to give it a go.

Set up a week’s worth of healthy breakfasts. In about five minutes, you can prepare enough overnight oats for a week’s worth of breakfasts. Combine oats, milk, yogurt, and fruit, and then refrigerate. Each morning you only need to quickly heat a portion of your breakfast, and top with nuts or seeds if you desire.

Short workouts can boost your energy and metabolism. Too busy to fit in a half-hour (or more) workout? That doesn’t mean you have to give up on the health benefits of exercise. Challenge yourself to short, ten-minute bursts of activity throughout the day.

Create a soothing sleep routine. At the end of the day, use a short guided relaxation exercise to ease yourself into sleep mode. Better sleep means more energy the next day, and this habit supports healthy hormone levels too.

Bust stress in just two minutes. A two-minute guided breathing habit can reduce your resting heart rate, help you feel more centered, and ward off excess stress. Try this method any time you begin to feel wound up, or at predictable intervals throughout the day.

One minute of mindfulness before each meal will support your medical weight loss plan. Practice mindfulness before each meal with the following routine:

• Take a few deep breaths
• Evaluate your hunger and emotions
• Drink a glass of water
• Reduce distractions
• Remind yourself to take it slowly

Record your meal. After each meal, jot down the details, and include a notation about your feelings. There is no need to create lengthy journal entries; emoticons will suffice. This record will help you to identify potential challenges as you proceed with your medical weight loss plan.

As for the plan itself, give us a call. We can help you put together a strategy for eating and activity that helps you meet your health and weight loss goals.