SWEEPS! Sustainable and Affordable Changes for Permanent Weight Control *UPDATED

There's a LOT of information out there on health and weight loss. The truth is, what you need to do to lose weight, keep it off, and improve your health is as unique as you are. What works for one person may not work for you. Therefore it is important to start your journey (or your child's journey) by taking a good look at where you are today, what you are currently eating and when, and how much you move your body. Keeping a health journal is a great idea. Good ol' pen and paper or your devices will work well for this.

Once you realize where you are starting from, remember SWEEPS! SWEEPS is an acronym I created to easily remember steps you can take every day to start your weight loss/health improvement journey. Let's take a look at these easy to incorporate, cost effective action steps that ANYONE can take to make a change in their life:

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S-Sip Water All Day

Staying hydrated is important for overall health. Remember to sip water throughout the day before and between meals. Water helps with digestion, keeps the body cool, and helps maintain energy levels.

W- Walk Daily

Walking is a simple and effective way to stay active. Aim for at least 30 minutes of walking every day. It helps strengthen muscles, improve heart health, and boosts mood.

E- Eat 3 Meals a Day

Eating regular meals ensures you and your child gets the nutrients you need for growth, development, healing, and hormone production amongst many other things. Include a variety of foods like fruits, vegetables, whole grains, and lean proteins in their meals. Try and consume fermented foods like yogurt daily. *Snack on fruits instead of reaching for processed snacks. Fruits are packed with vitamins, minerals, and fiber. They make for a healthy and satisfying snack option.

E- Eat Early

Avoid eating large meals close to bedtime. Eating early allows time for digestion and helps prevent indigestion and disrupted sleep. Aim to finish dinner at least 3-4 hours before bedtime. After dinner is a great time to get your walk in!

P- Play!

Play is any movement of the body that is fun to you! Encourage your children to play outside or indoors without screens. It allows them to move their body in many ways, strengthens their muscles, and improves endurance. Adults should also play! Exercise should be fun so you look forward to doing it every day! Playtime helps with physical development, coordination, and social skills. It can be anything from playing sports, working out at the gym to imaginative play outdoors.

S- Sleep!

Getting quality sleep most nights is a crucial and necessary step to achieving optimal health and weight loss. Efforts from eating right for your body and exercising are lost when the body doesn't get a chance to repair itself at night during deep REM sleep, which can lead to frustration when you don't see results. The amount of sleep you need varies based on your age, if you are a man, woman, or child, and other factors, but at least 8 hours is typically needed for optimal health, and probably more!

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By following the "SWEEPS" approach, you're promoting a healthy lifestyle for you and

your child that includes hydration, physical activity, balanced meals, and nutritious snacks. If you need individualized help applying these steps to your life in a practical way, I am available for health coaching services. Book your free intro call today!