10 Micro Habits Made Her Lose 20 Pounds While Being a "Busy Worker Mom"
Are you trying to lose weight but can't seem to get your habits in check? According to one expert, making tiny changes to your lifestyle can make a major difference on the scale. Grace Macena is a social media influencer and "macro-focused" nutritionist who promotes sustainable weight loss. In a new post, she unveils"10 micro habits that I do to help me stay on track. Simple and realistic as a busy 'worker' mom," she writes across the video. "Small things I do to keep me going," she adds in the caption.
She Starts the Day Off "Mentally Sane"
Grace recommends getting centered first thing in the morning. What does she do? "Read a devotion in am," she says in her post. "Keeps me mentally sane, reading awaken and small steps for a Catholic mom." If you aren't religious, consider meditating in the morning. "When you meditate, you may clear away the information overload that builds up every day and contributes to your stress," says the Mayo Clinic. Benefits include:
- Gaining a new perspective on stressful situations
- Building skills to manage your stress
- Increasing self-awareness
- Focusing on the present
- Reducing negative emotions
- Increasing imagination and creativity
- Increasing patience and tolerance
- Lowering resting heart rate
- Lowering resting blood pressure
- Improving sleep quality.
She Wakes Up Early
Next, Grace makes sure to wake up early. She tries to "get up before" everyone else in her house "pretty much 90% of the time," she writes. "Helps me not wake up to needing to help others, " she says, adding that it's the perfect time for "me time."
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Meal Planning
Meal planning is another micro habit that helps her stay on track. "Plan dinners like 2-3 days out," she explains. She also tries to "eat similar breakfast, lunch, and snacks to reduce decision fatigue." There is scientific evidence supporting the benefits of meal planning. Studies show that the more meals you eat prepared away from home, the higher your risk of cardiovascular disease, cancer, and early death. One study published in the International Journal of Behavioral Nutrition and Physical Activity found that meal planning was associated with a healthier diet and less obesity.
She Preps Ingredients on Sunday
Part of her meal planning? Making sure she has everything needed and chopped up for the week. "Prep ingredients for the week on Sunday," she writes.
She Has a Running Grocery List
One way Grace ensures she isn't grabbing unhealthy food at the grocery store? She writes down everything she needs. "Keep a Running grocery list – easier," she says.
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She Warms Up by Walking
Grace prioritizes movement, starting with meeting her step goals. "Walk 5 mins before my workout to get steps in," she writes. Another way she slips in her steps? "Walk a few minutes every few hours," she says.
She Time Blocks Her Day
Grace plans her day in advance to be more time-efficient. "Time block my day in the am," she writes. She also sets a running list of things to do. "Helps me see that I have time, and I do not feel so overwhelmed," she says.
She Sets Out Clothes at Night
Another way she maximizes efficiency is to "Set my clothes out the night before, and set the kids' uniforms out. " This is another great way to keep things calm in the morning.
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She Doesn't Watch TV in Bed
When it comes time to unwind, Grace keeps distractions at bay. "Once kids are in bed, I stay upstairs. There is no TV, so I sleep," she says. According to the Sleep Foundation, getting enough z's is a mood booster, promotes heart health, regulates blood sugar, improves mental function, restores your immune system, helps relieve stress, and aids in weight loss.
She Unloads Dishwasher
Her final habit? "Unload dishwasher in am. So it's ready," she says. One more bonus habit? "Bring clothes to change in for after work- usually I go from work to track, so changing allows me to feel there is a break in my day," she writes. "My list may look different from yours but look at the little things you do, are they helping or sabotaging you." And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.