Nutritionist Emma White (ANutr), MSc Human Nutrition is passionate about how food science applies to the human body, and how the nutrients in what we eat affect us and ultimately have an impact on our health.
Have you ever wondered how some people manage to keep up with their healthy habits, almost all of the time? The secret isn’t extreme diets or impossible workout routines. Instead, it’s all about simple, sustainable habits that fit seamlessly into a balanced lifestyle. Let’s dive into five key habits you can incorporate into your day to feel your very best.
1Move everyday
Your body is made for movement, which doesn’t have to mean hitting the gym daily. Consistently healthy people find ways to incorporate activity into their routine – no matter how small. Every bit of activity counts, so try to find activities that are enjoyable for you.
- Take a 20-minute walk during your lunch break.
- Stretch while watching TV.
- Try a quick morning yoga flow to start your day.
Tip Struggling to stay consistent? Lay out your workout clothes the night before or pop your trainers by the door as a visual cue to get moving.
2Prioritise sleep
Sleep is essential for recovery, energy, and weight management – and it will help you feel your best. It’s not just the amount but also the quality of your rest, so optimise your bedroom as much as possible, creating a cool, dark, and quiet space where you can really switch off.
- Try to wake up and go to sleep at the same time each day – even on weekends.
- Create a wind-down ritual by reading, stretching or listening to calming music.
- Limit screen time an hour before bed to avoid disrupting your body’s natural sleep cycle.
Tip Struggling to switch off? Try the 4-7-8 breathing technique: inhale for 4 seconds, hold for 7, and exhale for 8 to relax your body and mind.
3Plan & prepare
Weight loss success starts with preparation. Last-minute decisions often lead to grabbing whatever’s easiest (and not always healthiest). Planning meals helps avoid this and makes nourishing your body stress-free.
- Plan meals weekly and make a list before you hit the shops to avoid impulse buys.
- Batch-cook nutritious meals like soups, stews, or pasta sauces to have on hand.
- Prep snacks like chopped veggies or boiled eggs for easy grab-and-go options.
Tip Set aside Sunday afternoon to prep ingredients – chop veg, cook grains, and portion out snacks – so weekday meals are quick and stress-free.
4Manage stress
Stress is inevitable, but how you respond to it makes all the difference. Consistently healthy people know which tools and practices work for them – and more importantly, they take the time to do them.
- Take 15 minutes for deep breathing, mindfulness or gentle exercise, such as yoga or walking, during busy days.
- Try journaling – writing down your thoughts to process emotions and clear your mind.
- Make time for your favourite relaxing hobbies, like gardening, drawing, or knitting.
Tip Download a mindfulness app, or schedule a regular 10-minute ‘pause’ in your calendar to recharge.
5Celebrate small wins
Stress is inevitable, but how you respond to it makes all the difference. Consistently healthy people know which tools and practices work for them – and more importantly, they take the time to do them.
- Track your progress – whether it’s calorie targets reached, meals cooked, or workouts completed. Nutracheck is great for this!
- Treat yourself to non-food rewards like a new book, a luxurious bath, or a fun fitness gadget.
- Share your successes with a supportive friend or community.
Tip Why not keep a ‘win jar’? Write down small victories on slips of paper, so you can look back on them when you need a confidence boost.
