Chris and I talk with “The List” about small changes that can greatly improve and inspire healthier living. Here are 5 simple steps you can do to improving your health today. Which one do you think will be your biggest challenge? Which are you already doing? Let me know in the comments below!
1. SMART GOAL – Make it, Write it, Declare it, Achieve it.
2. MOVE for 5 minutes everyday (even if it’s just marching in place on commercial breaks).
3. EAT breakfast to get your metabolism revved up for the day.
4. REDUCE sugar – you don’t have to go cold turkey simply avoid the obvious when possible.
5. HYDRATE to curb cravings and monitor hunger. Start with a goal to drink a quart of water a day, then increase to a gallon.
109 Responses
Sugars. Sugars are the hardest. :/
2-5 the first one is hard for me~
Hi Chris and Heidi, I am a happily married 39 yr old stay at home mom of three children! Before my daughter was born, which she is the oldest, I was on weight watchers. I had lost close to 25 pounds! After the diet, I weighed between 135 and 140! Then I had my oldest son! After he was born I had maintained a decent weight. Then I had my second son last January! I had lost a lot of weight after him ( baby weight and water weight). But now I am having a hard time getting back to the weight I was confortable at which was when I was on the weight watchers diet. ( 135-140). According to my doctor I am a bit over weight. He is concerned with type 2 diabetes. My mom was a diabetic when she was alive. She passed three years ago from pre existing liver condition. I would love to lose weight again. I have a major sweet tooth and I snack at night alot. I have that determination in my heart to live a more healthier life style but I need more support and a push from some expert trainers that can help me and I watch your show all the time and I wish I could recieve your help because you both ha e such a love and devotion in helping people reach their personal goals. It is so nice to know that there are people out there like ypurselves to call apon. Thank you! Missy
Hi Missy: Help is on the way! Chris and Heidi have made their carb cycling program – the same program they use on the show – available for all of us to use in their book, “Choose More, Lose More for Life.” The book contains their complete nutrition and exercise program, and it will teach you everything you need to know and do to achieve your own transformation! Learn about the nutrition basics here: https://heidipowell.net/2713/carb-cycling-101/. You can do this!
Eating breakfast is the hardest thing for me to do. Judy can’t seem to make myself eat and be hungry in the am. I drink shakes for breakfast supplements but I feel like nothing would work as well as actual food to boost metabolism. I do all of the other steps as a normal par of my life, not part of a plan just normal and then other things as part of my plan. I’m a pretty healthy person with a highlight in good nutrition but here’s always room to improve.
Hi, I’ve have been doing the turbo cycling . I do my reward day day on Saturday instead of Sunday. Do I do a high carb on sunday? I do LC LC HC LC LC REWARD then what LC OR HC….help 🙂 thank you!
I have the same question! I would think High since you’ll be following it with 2 lows on Mon. & Tues.
I do the same thing….so it’s LC LC HC LC LC HC Reward…so Friday is a HC, Saturday Reward, Sunday Low Carb. 🙂
I have been wanting to ask – you advocate eating breakfast within 30 minutes of waking up. My schedule requires my primary workout time to be in the morning. Running is my exercise of choice and I absolutely cannot eat before I run. Will I screw up this jump starting my metabolism (I have hypothyroidism so I need all the help I can get!!) if I wait to eat breakfast until after my run. Thank you so very much for any thoughts/advise you can offer.
Great question! Check out this post for some great info on eating and working out: https://heidipowell.net/1071/to-eat-or-not-to-eat-before-exercise/. 🙂
Yay!! I have started 4 out of 5!! I just need to do Number 1 and keep going with the others. Thanks so much for your tips. I have a long way to go but I am determined!
I do all the steps you have listed but I’m at a point where I can’t seem to lose any more weight. I lost 176.lbs on another plan then gained back 46 lbs. When we moved to Hawaii by not remembering how I got fat in the first place (I didn’t want to offend anyone in my new home). I try to stay active & keep my calories at 1200 a day. I tried carb cycling but I couldn’t eat the amount of vegetables required. I don’t want to give up. I only have 75 lbs to go to reach my goal. What can I do?
As far as the veggies are concerned, you don’t necessarily have to eat them with high carb meals if you’re full. But they are a necessity on low carb days. Here’s a post that might help with your weight loss plateau: https://heidipowell.net/5889/avoiding-and-conquering-that-weight-loss-plateau/. Hope that helps!
Hi. Absolutely love your show. My son and I watch it together. I am under a lot of stress. I am a full time caregiver for my mom with no help. I started last week with dropping pop and no snacking at night unless it’s a piece of fruit. Have a long way to go. Always used food as a comfort but am really trying to stop.
I am doing all five. I am dedicated to eating healthy and working out everyday. My body is a temple. I must treat it with care.