Creating newhealthy habits可以是极其困难的,尤其是当失去吗weight requires long-term changes to yourdiet,fitness,sleep scheduleand more. But other habits — like brushing your teeth, eating three meals a day and winding down before bed — come so automatically you don’t even have to think about them.
That’s why combining the two, also known as habit stacking, may be the secret to making healthy habitsa permanent partof your daily routine.
WHAT IS HABIT STACKING?
Habit stacking is a method of building new habits on top of already established habits, likemaking coffeeand booting up your computer in the morning. “Linking a new, desired habit to an already established habit is a way of cueing yourself to complete the habit, which can be more successful than trying to link it to a particular time of day or other cues,” explains Rachel MacPherson, a certified personal trainer and weight-loss health coach atRadical Strength.
HOW CAN HABIT STACKING HELP YOU LOSE WEIGHT?
Weight-loss effortstake time and planning, but if they disrupt your life too much, you likely won’t stick to them. Habit stacking can help you makehabits that support weight losspart of the structure of your day-to-day life as it exists already. Unlikefad dietsand extreme workout regimens, schedulingsustainable healthy habitshelps you build a lifestyle that contributes toweight loss and maintenancefor the long haul.
9 WAYS TO STACK HABITS FOR WEIGHT LOSS
1. WHEN YOU’RE GETTING DRESSED, PREP YOUR WORKOUT CLOTHES
“When you’re getting dressed for work in the morning or getting into pajamas at night, use this cue to get out your gym clothes and set them aside,” suggests MacPherson. To prioritize your workout (and make it harder to skip), pack up your gym bag and place it in plain sight beside the door.
2. WHILE YOUR COFFEE BREWS, MEDITATE
“When you start your coffee machine,take time to meditatewhile it brews,” says MacPherson. “Mindfulness meditationis beneficial forreducing stressand creating a positive start to your day.” Since high stress levels arelinked to a thicker waist line, making time to relax and check in with yourself helps support your weight-loss efforts and overall well-being alike.
3. DURING YOUR BREAKS AT WORK, ADD IN MOVEMENT
“If you struggle to move because of asedentary work environment, set an alarm to go off every 15–30 minutes tostand up and move around,” says Eric Bowling, certified personal trainer atUltimate Performancein Los Angeles. After you turn in an assignment or finish a meeting,go for a brisk walkor do a couple ofbodyweight exercises.
4. ON YOUR LUNCH BREAK, GO FOR A WALK
When it’s time to break for lunch, squeeze in a 10–20 minute walk, depending on how much time you have. “Walkinghelps prevent issues caused by too much sitting and sedentary behavior and helps build activity into your day,” says MacPherson. Since long hours at the desk are linked to metabolic dysfunction, lowered insulin sensitivity and obesity, the more you can move, thebetter your health. “Try towalk after you eatif possible, as this helps to manage blood sugar spikes from meals which, in turn, help manage weight,” explains MacPherson.
5. WHILE YOU’RE PLATING FOOD, USE HEALTHY PORTIONS AND LOG YOUR MEAL
“When you fill up your plate for meals, place produce items (fruits and vegetables) on your plate first and fill half of the plate with them,” says MacPherson. Eating more produce adds low-calorie,nutrient-rich foodsto your diet plusfiber, which helps keep you full and manage your weight. Take this time tolog your mealin an app likeMyFitnessPal, which will help youmeasure healthy portionsandtrack your intake.
6. AFTER WORK, PUT ON YOUR GYM CLOTHES
If you’ve scheduled an evening workout, it’s all too tempting to ditch your commitment after a hard day at work. The fix: “Put on workout clothing at work if possible so that you’re much less tempted to drive past the gym,” says MacPherson.
7. DURING YOUR WORKOUT, LISTEN TO SOMETHING NEW
Sticking to a workout routine can be a challenge, especially if youneed a new playlist. “But if thereissomething you’re excited about listening to, like apodcastoraudiobook, pairing the two could help amp up motivation,” says Bowling.
8. WHEN YOU’RE SHOPPING, PARK FARTHER AWAY
It’s a simple trick, but theextra steps add up: “Park farther away so that you will have to walk a longer distance, increasing your activity,” says MacPherson.
9. BEFORE AND AFTER GROCERY SHOPPING, DO SOME SIMPLE MEAL PREP
Meal preppingcan take some time to get used to and requires planning. Here’s how to schedule it in: “Keep a pad of paper attached to your refrigerator or in your purse with your keys. Before you go to the grocery store, take the time toplan out some healthy mealsfor the week that include abundant fruits and vegetables,lean proteins,complex carbohydratesandhealthy sources of fat,” says MacPherson. Then, as soon as you get home from the grocery store, immediately chop up and store produce in manageable sizes forsnackingand meal prep.
