Most of us aspire to get healthy and fitter but the only obstacle that comes our way is procrastination. We wait for the perfect moment to start the journey. However, I think and insist that the journey should begin today, and NOW. I believe in keeping nutrition simple and hence encourage my friends and clients to begin with simple modifications. These modifications do not need any preparation or sophistication and can be started immediately. Bringing in these shifts for even about 2 weeks can bring out amazing results in our health status. Below is a simple list of actions we can begin with today and NOW!!!

  1. Drink 2.5-3 liters of water daily. We don’t need a Monday to start drinking more water.
  2. Get to bed early and get at least 7-8 hours of quality sleep. I understand it’s a difficult task but if you practice to wake up early, you will sleep early.
  3. Meditate for 10-15 minutes every day. You can make use of guided meditations or talk to a meditation expert if you do not know how to begin. Do not underestimate the power of meditation.
  4. Include at least one kind of fruit daily. Just pick your favorite and seasonal fruit. I sometimes wonder how people cannot eat a fruit. It’s so delicious.
  5. Munch on 5 nuts every day. Choose any. It can be walnuts, almonds, pistachios or cashews. Just opt for one kind per day.
  6. Eat slow, chew well, and eat mindfully. Keep all distractions away. Try this at least for one meal.
  7. Walk a lot. Just keep moving. Stay active. Again, do we need a Monday to do this?
  8. Bring in 15-20 minutes of stretching exercises daily. We don’t need any equipment or gym set up for this. We don’t even have to step out. Just do whatever you know, wherever you are.
  9. Say NO to sugar and shift to jaggery or honey. It’s possible. It’s impossible only in our minds.
  10. Finish your dinner at least 2-3 hours before bedtime. This may take some effort but it’s absolutely worth it. Would it be easy if I said early dinner would help in melting inches away from your tummy?
  11. Include green tea or herbal infusions at least once a day. Helps in overall cleansing and boost immunity. This can be a simple add on.
  12. Start and end your day with warm water. Keep your own water bottle near your bedside. It will automatically become easy to follow this.
  13. Shift to brown rice, broken wheat or millets instead of white rice. You may not like it the first time, but with practice, you will start acquiring a taste for these foods.
  14. Add at least 2-3 cups of vegetables daily. Not talking about any fancy salads. Just include regular home cooked vegetables. Just make sure it is not fried, oily or loaded with masala.
  15. Include one portion of protein with at least 2 of your meals. This could be from dals, pulses, curd, paneer, nuts, eggs, chicken or fish. Don’t overload but bring in variety.
  16. Surround yourself with health focused and fit people. They are surely more inspiring than the junk eaters.
  17. Shift to using cold pressed or filtered oils for cooking. These are way better than refined oils.
  18. Eat clean. Give up on commercially processed and packaged foods those are non-nutritive and loaded with chemicals.
  19. Have small-practical and realistic goals. Do not have goals such as lose 20 kilos in 3 months. Rather have goals such as increase exercise by 20 minutes, enroll for a 5k marathon, buy your favorite M or S sized dress, fit into your old trousers that you wore when you were thin etc. These goals are more realistic and will push you more than aggressive long term goals.
  20. Keep a weighing scale at home and check for progress. Do not get obsessed but check twice a week to track your progress. Use a measuring tape to track for inch loss. Tracking and monitoring will help you stay on the journey. Just make sure are not getting influenced negatively by the number.
  21. Keep a journal. Write down at least 3-4 times a week about how far you have come, your small successes and self-appreciation. Keep this as a positive note and this will set your mind to stay happy and positive on the journey. The more you feel, talk and experience health, you will be bestowed with more of it.

These simple shifts do not need any extreme preparation. Just make up your mind and begin your journey. Remember, its one step at a time. It’s about progress, not perfection.

Do not wait for the perfect moment to get healthy. The moment is NOW!!!