Eliminate sugar containing drinks.
This week, you are going cold turkey on sugar containing beverages…nada, none, zilch. It is perfectly normal and expected for this to be difficult the first few days, but if you don’t cheat, sugar cravings will begin to subside. Be sure to check out Tips to Decrease Sugar & Increase Water to help you get through this week. Focus on getting well balanced meals with plenty of protein to stabilize blood sugar and decrease sugar cravings, have some sugar free gum on hand and prepare yourself with lots of fun water flavoring options.
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Go to bed at the same time each night.
Having a consistent bedtime (and wake time) helps your circadian rhythm keep things ticking in order and will also help you sleep better and feel well rested. This week set your alarm for the same time each night, no exceptions.
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Each day do not sit for more than 30 minutes at one time.
This week, in addition to standing or moving two times when you would normally sit, your challenge is to never sit for more than 30 minutes at one time.
Remember our tips for sitting less:
- Stand in the meeting room instead of siting. Encourage coworkers to have walking meetings.
- Build in “walking breaks” to your workday and walk laps around your office building.
- Stand on the bus or subway.
- Invest in an adjustable sit-to-stand desk riser and stand more during computer and desk work.
- Stand or walk while you talk on the phone.
- Stand, fidget, or walk in place while you watch television. Rather than fast-forwarding through commercial breaks, spend the time to do a few house chores.
This week, alternating between sitting and standing while doing desk work is crucial. Set a timer and aim for 30 minutes of sitting and 20 to 30 minutes of standing.
If you have a long commute, it might not be possible to stand or move every 30 minutes, but with a little creativity, you can surprise yourself. See if any of these ideas can help:
- In the air, move around the airplane cabin as often as you can. Even if you aren’t up for 30 minutes, a little movement is better than nothing. Fidget in your seat as much as possible without totally annoying your neighbor.
- During long car rides, leave a little early and pull over at rest stops, gas stations or parks and walk for a few minutes.
- Consider taking public transportation and standing during your commute rather than driving your car.