Looking for small changes to make with your diet or fitness journey? Find 11 easy health hacks to start doing today in this post. Please note, this post may contain affiliate links.
No fitness journey starts with anything more than the decision to do better. That’s it.
But what does that mean?
For most of us, overhauling every aspect of our lives isn’t realistic.
Plus, making huge changes often set us up for failure.
Truth be told, most of us start with one small healthy decision at a time. We’re talking about easy health hacks that can be added to other little choices that really add up.
It’s actually the best way to affect real change, meaning that we’re not just going to put a temporary Band-Aid on our unhealthy habits.
I truly believe that making small, lasting changes that turn into habits is the way to go when talking about sustainable weight loss. Your overall health isn’t about one or two things – it’s about every little decision you make.
That’s why I’m featuring easy health hacks you can start doing any time. It doesn’t matter if you’re 200 pounds overweight or 20. These are easy health hacks anyone can use and they are totally manageable if you just do one or two at a time.
My suggestion is that you pick a few easy healthy hacks to start with, work on turning them into habits, then add in some more.
Research says that habits take at least 21 days to form. So that means that you need to repeatedly perform a task until it is no longer something you have to think about and do intentionally.
That can be hard if you’re making big, time-consuming commitments. Luckily, just a few tweaks to your lifestyle can really add up in the weight-loss game. So let’s get going!
11 Easy Health Hacks You Can Try Today
1. Don’t grocery shop when hungry.
This is hard if you’re a poor planner, but I have an “easy” way around this. The best thing you can do to minimize poor grocery buying habits is to plan your shopping spree from home. I personally do this with free Walmart grocery pickup. This makes it possible for me to shop at a time when I am not hungry and don’t have a million tempting products in front of me. I can make a healthy grocery shopping list and ONLY make those things available to me by adding them to my cart without having to walk by the chips, cookies, and ice cream at the store!
The nice thing about this is that once you have an online shopping trip or two under your belt, your favorite items can be stored for quicker check-out later. Plus there’s the whole not-having-to-spend-hours-per-week-shopping thing. That’s a big deal for me with a baby and a 4 year old.
If you sign up for their free grocery pickup, you can get a $10 store credit towards your groceries!
2. Drink a big glass of water before meals.
Anytime I know I am going to a family get-together or out to dinner, I try to drink a big glass of water right before I leave. Then I try to drink a ton of water while I’m waiting for my food. This helps my stomach feel full sooner, helping avoid overeating. Plus it helps with overall digestion. Try it! Pro Tip: Invest in a good, large water bottle to keep with you at all time. Sip throughout the day to curb hunger! Here’s the very one I use.
3. Add just 5-10 minutes of exercise to your daily routine at a time.
You don’t need to commit to hours and hours of exercise per week to see results (although it is helpful). Moving your body for just five to ten minutes more per day than usual will add up! Ten minutes of walking can burn about 40-70 calories. Do that several time per week, and you’re burning hundreds of extra calories!
4. Carry a meal replacement or healthy snack with you on-the-go.
When I am attending the millionth 5-year-old birthday party of the year, I like to keep a meal replacement or protein bar on me to keep me from filling up on cupcakes. (I actually do this because my daughter doesn’t like cupcakes so she gives me hers!)
You can apply this to anything, but the idea is to be prepared for changes in your schedule or lapses in feedings. If you get too hungry, you’re more likely to overeat or make a poor food choice. To avoid that, keep a protein-dense food ready!
5. Go in with a game plan when you go to restaurants.
If you know you’re headed to a restaurant, you can plan ahead most of the time. Make a plan to help you from flying by the seat of your pants when it comes to food decisions.
If you’re going to a restaurant, you can often check out their nutritional information online ahead of time. (Even if nutrition information isn’t available, you can read the menu descriptions and make an educated choice.) Then you can walk in with the healthiest meal options in mind – or already picked out. Then you can skip looking over the tempting menu and eat guilt-free.
I do this with Red Robin and other chain restaurants. For Red Robin, I looked up the nutritional facts for the meals available and found out that the Ensenada Half Platter is probably the healthiest, most protein-rich meal choice there. Now that I know that, I can confidently walk into Red Robin and know that I’m still going to enjoy my time with family or friends.
This is one of my favorite easy health hacks because once you know what’s healthiest at a handful of restaurants, you can make the healthy choice again and again over time. Because I know we can’t all just SKIP restaurants all of the time.
6. Wash all of your fruit and veggies as soon as you get them home.
Do this instead of bringing home a car full of fresh fruit and veggies then sticking it in the fridge to rot! Trust me when I say that I know what it’s like to go grocery shopping with great intentions then only eat one-third of the produce I bought before it rotted.
To make yourself more likely to eat those fruit and veggies, wash them all right away. Take them out of their packages, dump them in a colander, wash them, then dry them out.
Then you can stick them back in the fridge in glass containers (or whatever) so that later in the week, your meal prep is minimal. Tip: I like to keep my produce in glass containers so that I can SEE them and don’t forget that I bought them!
Your produce is now either ready to eat or one-step closer to being cooked!
7. Batch-prep a few healthy snacks per week so that they’re ready for “I’m so hungry” moments.
For this the key is to make things ready-to-eat in the proper portion for each item. So this is where you will measure things out and put them in baggies. Or maybe you’ll do step 6 then cut things up in snackable sizes (I do this with carrots, celery, cucumber, etc.)
This could also mean that you hard boil several eggs at a time and get them all ready to go. Whatever it is, make sure that they truly are ready-to-eat and ready to have your back with zero hassle when you’re having a moment of weakness.
8. Track your food intake for a day or two to get a REAL idea of how much you’re eating.
I use MyFitnessPal several times per week to track my daily food intake. This gives me a much clearer picture of my actual calorie intake versus what I think I’m eating. (As it turns out, I’m often eating way more than I should!)
While I could benefit from tracking my food every day, I find that doing it at least a few times per week is a better balance. This allows me to stay on track without being obsessed with every calorie.
I highly recommend this as one of the best easy health hacks because MyFitnessPal helps you determine how much your calorie intake should be to get you to your goal weight within a healthy time frame. P.S. You can also use my daily food tracker as a journal if you aren’t into the apps.
9. Ask yourself if you are really hungry when you’re thinking about food.
Ask it! “Am I really hungry? Or am I bored or stressed?”
I can’t tell you how many times I have meandered to the kitchen without any real reason. Eating out of habit or boredom is a real thing.
Intuitive eating, which is basically being mindful and self-aware when eating, has gained a lot of popularity for a reason. It just means that we are eating more intentionally and eating to fuel our bodies other than “just because.” So if you’re hungry, by all means – eat! But don’t forget to ask yourself if you’re really hungry first.
10. Make your fitness journey known to those in your circle.
It’s a simple idea, but you have to be brave to tell people that you’re trying to lose weight. It’s hard for me to put myself out there on Instagram, but I do it for a reason! The people that care for you will jump right on board. This will help you because most people do actually respect your efforts and will try to adapt according to your goals. (Not everyone will but even just a few people supporting you makes a big difference.)
The other thing is that when you tell people about your fitness goals, you’ll often find that others are low-key on their own journey! This opens up new conversations and the potential for a great support system.
I personally tell all of my blog readers and email subscribers what I’m up to. It was scary at first but I am continuously encouraged by those who have reached out saying that I have helped them in some way. I also have a FB group for women in need of accountability, so if you don’t want to tell your IRL friends and family what you’re up to, come on over!
11. Start keeping a fitness journal.
Reflect on what you ate, struggles you had, results you saw, non-scale victories, and how you felt after exercising! (All you need is a regular notebook.)
I’m not asking you to write a 3-paragraph essay for each day, just a quick tid-bit! Reflecting on how you feel is important because fitness is mental and emotional, too! There will be bad days, but looking back on the good times (and victories) is motivating and empowering. Try it out!
I hope that one of these easy health hacks works for you!
Do you have any others to share? Leave me a comment below?