Imagine yourself walking inside an abandoned, empty, old room. What would you do inside that room? Now, imagine walking inside a cozy living room with a couch, thick blanket, and beautiful decorations. Will you still do what you thought of on the first room? I’m pretty sure you imagined yourself doing different activities inside these rooms. Even if you’re the same person with the same energy level and emotional state when you walk in your actions would still be different. This is a clear example of how our environment affects our actions. Now our goal is to figure out how to make the environment more suited for our health and lifestyle goals.
There are a couple of different ways on how we can do it. I will discuss 4 ways that could help you build healthy habits for weight loss. Then, we will get to implementing it.
Make Healthy Habits Stick: Your Food Environment for Weight Loss
The first one are going to talk about is eating. You could start with updating your grocery list. If you don’t buy the food and it is not there, then it would be harder for you to eat. Good or bad think about it if you have an abundant supply of fruit and vegetables around, you are more likely to consume these.
We make food choices dependent on convenience. If something is easier to get and more visible, we will eat more of it.
Let’s go beyond the what of eating because a healthy lifestyle is so much more than that. Let’s take slowing down before we eat. I love it when people put notes on their lunchbox reminding them to slow down and say grace. You have to always remind yourself to slow your body down, digest your food, and just give your body a little bit of time without stress. It helps your digestive system and it also helps you get a different perspective of your life.
You can try to focus on eating slower because this actually helps you lose weight according to many studies. Think about ways on how you can eat slowly.Make yourself chew more thoroughly, take a second between bites, play more calming slow paced music. Even where you eat matters, the clutter on the dining table can make you eat faster or the distractions of your phone or TV can be contributing to mindless eating. Think about if you want to try to change any of these areas this week?
Another suggestion is to have a reminder to check in with yourself and just recognize why you’re eating. It’s a good habit to practice. If you eat at the same spot, place a note there as your daily reminder. Acknowledging and knowing emotions is the first building block to emotional health so not only does this help you to slow down, see if you are eating for another reason, it also sets you up on the path to improve emotional health to begin the journey to eliminate emotional eating.
Make Healthy Habits Stick: Your Workout Environment for Weight Loss
If you are working out at home, you might need to change how you keep your space. Really try to maximize the space that you have at home like moving the couch or rearranging furniture to make it easy to just do your workout next time without needing to move everything.
Now let’s look at if you’re using equipment, have the right equipment available and make it easily accessible. Make it visible to remind yourself to do your workout. Make it something that is easy to set up or something that can stay set up to eliminate a barrier to build the habit.
Next, for those of you who love YouTube workout videos. Mark it as favorite or make a playlist. This will make is easier for you to find these videos when you need them. You can just scroll and pick whatever workout video you are feeling that day.
The goals it to make sure anything you need to use is accessible, eliminate as many barriers as possible. Another important thing is your workout playlist. I love creating an awesome playlist. I would typically do Christian music or something that’s uplifting with a fast tempo and fast beat. If you like listening to music, make your own playlist. Name it with a number so it would be on top of your playlists or you could just name is under workouts.
I also want to make sure that you know what you’re doing. There are a lot of times when people have no idea about their workout plans and they do it without any particular goal or objective. They just work out to say that they worked out. You want to make sure that you know what your goal is to workout, to help you to get to that goal, know the form to use and have adequate rest time. If you are a beginner without and injuries and your doctor has cleared you to workout a good place to start is doing a body weight workout 3 times a week. This can help with overall health BUT if you so not have 30 minutes together to devote you can absolutely still get a great workout. Workouts can be adapted to fit your lifestyle.
Make Healthy Habits Stick: Your Sleeping Environment for Weight Loss
Sleep is so important for our overall health including for weight loss. For those experiencing problems with sleeping, whether it is going to sleep, or getting enough hours of sleep you can develop habits that will improve the quality of your sleep to help with those less than ideal nights.
Some tips include setting an alarm to remind you that it’s bed time and put away your phone or any other electronics.This could help you power down a little bit because the blu lights from the screens can disrupt sleep.
You also will want to make your room as peaceful as possible. Start by decluttering a little bit. This could be a quick 5 minute clean up to tidy up. You might even want to experiment with removing a couple of things, and check how you feel in the room. See if that changes it. You could try removing all sorts of things from your bedroom. Some researchers say that family member pictures in your bedroom are not good for when there are relationship problems or if a member passed away it will be stirring emotions and not helping you to wind down and sleep. Please do what works for you and what’s good for you though. Just keep that information in mind if you cannot seem to quiet your mind experiment with changing up the picture in your room for a bit.
Minimize as much as you can to make your bedroom useful for two things – intimacy and rest.
Next, the temperature in your room can effect your sleep. Ideally you will want a cool environment to help you to fall asleep and stay asleep. You can see if you can adjust your thermostat to automatically adjust at night and warm up i the morning so you can get out from under the blankets…. or is that just me who likes to stay wrapped like a burrito in the morning?
Make Healthy Habits Stick: Make Your Environment Easier to Connect With God
For your spiritual health and connection with God, make your favorite way to connect with God easy for you. If you still don’t know right now, pick one way to connect with God and make that easy. You can rotate every week or jeep experimenting until you find how you connect with God the best right now.
For example if you’re the type who loves getting in nature to connect with God, do some activities like hiking, kayaking, or anything that’s fun. Make it easier for yourself, set reminders to do it and bask in His amazing creation while you’re out there.
If it’s reading the Bible, you can keep your Bible on your bedside table. This will make it easy to access and visible to remind you to connect with God.
If it’s prayer, you could have daily reminders for prayer time like a phone alarm or something visual to help you to turn to God and pray.
If Bible Journaling is your thing then try to have like fun pens ready and available. Have a spot where you can actually sit and do it. Dedicate some time in part of your daily routine to do some Bible journaling.
Every area of our health is so connected. Do not skimp on any area because you think it is not important, yes I do not want you to go overboard and try to do everything that I talked about, but everything I talked about is important for your health journey.
Now It's Time to Build Healthy Lifestyle Habits Starting This Week
Now for your challenge this week, we're going to try to focus on one environment to change and see how we can enhance it this week.
What is one thing you can change in your environment that will help you to build a healthy habit that lasts?
You don't have to do it all at once, start with where you are.
If you're trying to change your eating environment, your first step might be changing your grocery list and saying a prayer before you go into the grocery store so that God can help you to resist what you normally buy from the store.
And then maybe next week or a couple weeks from now you want to eat at the table, so you begin to tackle the bills that are on your kitchen table. Maybe you even have to buy a new chair so that you can sit comfortably and enjoy the table.
Start small and think about what you want to prioritize right now. It will be different for everyone and you will change your focus along the journey, but those small steps can rally add up!
A perfect addition to these environment changes would be my FREE Building Healthy Habits Workbook so that you can help yourself to implement these changes, rely on God;s strength and reflect to keep building habits and having them suit your life.
PS Do not forget to grab your copy of the FREE Building Healthy Habits Workbook to help get lasting weight loss. Start your journey today.