Let’s face it; people are busier than ever in today’s society.
Unfortunately, your health is often put to the side when you’re juggling other responsibilities like your work, family, and other life commitments.
Thankfully, there are simple ways you can be healthier without putting in much effort.
Here are 5 effortless ways to be healthier.
Use smaller plates and bowls
Simply using smaller plates and bowls could keep you full while eating less.
It can trick your brain into thinking you’re eating more than you really are.
One study found that people fill their plates to around 70% full, regardless of plate size (1).
In an analysis of 72 studies, people consistently ate less food when they used smaller plates (2).
Drink your coffee black
A lot of people can’t survive without their morning coffee.
While coffee itself is healthy, around two-thirds of people add sugar, milk, cream, or other additives. This can quickly add hundreds of calories to your diet, without you realizing (3).
For example, a Starbucks’ vanilla latte has around 200 calories and 27 grams of sugar, while most hot or cold black coffees have fewer than 15 calories — despite their size.
By switching to black coffee, you can slash your calories without sacrificing your daily caffeine hit.
Keep healthy snacks in reach
Cravings are very common, especially for unhealthy and sugary foods.
While it’s easy to resist your cravings every-now-and-then, it can be incredibly tricky when you’re hungry, and there are no healthy options in sight.
Filling your pantry with healthy snacks can help you combat cravings when they arise.
If you experience these cravings at work or when you’re out and about, it’s a good idea to keep some healthy snacks like almonds or fruit in your bag or purse to help beat cravings.
Don’t shop without a list
A shopping list can help you save time and stop you from making impulse purchases.
In fact, research shows that people who shop with a grocery list are more likely to have a healthier diet and be at a healthier weight (4, 5, 6).
By making a grocery list before every time you go out shopping, you’re more likely to be healthier, avoid unhealthy impulse purchases, and save more money in the long run.
Have a regular sleep schedule
The importance of sleep cannot be overstated.
If you regularly don’t get enough sleep, it can leave you feeling exhausted and sluggish. It can also raise the risk of chronic diseases like heart disease and type 2 diabetes (7, 8).
Setting a regular sleep schedule can help train your body’s internal clock — known as the circadian rhythm — to fall asleep quicker at a particular time every day.
If you struggle to fall asleep quickly, try things like having a warm bath before bed, avoiding electronics at least 30–60 minutes before bed, and avoiding caffeine late in the day.
If you’re looking for easy ways to be healthier with minimal effort, try following some of the strategies above like using smaller plates and bowls, switching to black coffee, keeping healthy snacks in reach, having a regular sleep schedule, and shopping with a list.