Tag: Drink More Water

7 Simple Ways to Boost Your Energy Without Relying on Caffeine

by Suzanne Horrocks Wellness, posted in Drink More Water, healthy habits, Healthy Lifestyle, Natural Solutions, selfcare

When your energy dips, it’s easy to reach for a cup of coffee or an energy drink. And while caffeine can give you a quick boost, it often leads to a crash later, leaving you even more tired. The good news? You don’t need caffeine to feel more awake and alert. There are plenty of simple, natural ways to boost your energy that won’t leave you jittery or drained.

If you’re ready to feel more energized throughout the day without relying on coffee refills, here are seven easy and effective strategies.

1. Get Moving (Even for Just a Few Minutes)

When you’re low on energy, moving your body might feel like the last thing you want to do. But even a short burst of activity can give you a surprising energy lift.

Why? Physical movement gets your blood flowing, which delivers more oxygen to your brain and muscles. This wakes up your body and sharpens your focus.

Try this:

  • Walk around the block or take a few laps inside your home.
  • Do 10 jumping jacks or march in place for a minute.
  • Stretch your arms and legs to loosen up tight muscles.

You don’t need a full workout—just a little movement can help you shake off fatigue.

2. Hydrate, Hydrate, Hydrate

Dehydration is a sneaky energy zapper. Even mild dehydration can leave you feeling sluggish and foggy. Since your body relies on water to transport nutrients and oxygen, being low on fluids slows everything down.

Try this:

  • If you’re feeling tired, drink a full glass of water and wait 15–20 minutes. You might be surprised by how much better you feel.
  • Carry a water bottle with you throughout the day as a reminder to stay hydrated.
  • If plain water feels boring, add lemon slices, cucumber, or berries for a natural flavor boost.

3. Step Outside for Fresh Air and Sunlight

A few minutes of natural light and fresh air can do wonders for your energy levels. Sunlight helps regulate your body’s internal clock (circadian rhythm), which makes you feel more awake during the day and sleepier at night.

Try this:

  • Take a 5–10 minute walk outside during your lunch break.
  • If you’re stuck indoors, step outside for a quick stretch.
  • Open a window and breathe in the fresh air.

Even a short exposure to sunlight can improve your mood and help you feel more alert.

4. Snack Smart for Steady Energy

Sugary snacks might give you a temporary rush, but they quickly lead to an energy crash. Instead, opt for snacks that provide a steady release of energy by combining protein, fiber, and healthy fats.

Try this:

  • Apple slices with peanut butter
  • A handful of nuts and seeds
  • Greek yogurt with a sprinkle of granola
  • Carrot sticks with hummus

Balanced snacks keep your blood sugar stable, helping you avoid the rollercoaster of highs and lows.

5. Use Deep Breathing to Recharge

When you’re tired, your breathing tends to become shallow, which reduces the amount of oxygen reaching your brain. Taking a few deep, intentional breaths helps you feel more awake.

Try this:

  • Inhale slowly through your nose for a count of four.
  • Hold the breath for four seconds.
  • Exhale slowly through your mouth for four seconds.
  • Repeat this a few times and notice how you feel.

Deep breathing increases oxygen flow and calms your nervous system, giving you a natural energy boost.

6. Take a Power Nap (But Keep It Short)

If you have the flexibility, a quick nap can help you recharge—just make sure it’s short. Naps between 10–20 minutes can improve alertness and mood without making you feel groggy.

Try this:

  • Set an alarm for 20 minutes or less.
  • Find a quiet, comfortable spot.
  • Keep the room dark or wear an eye mask to fall asleep faster.

Short naps give you a mental reset without interfering with nighttime sleep.

7. Listen to Upbeat Music

Music is a powerful tool for shifting your mood and energy levels. Fast-paced, upbeat music stimulates your brain and can make you feel more lively, even when you’re tired.

Try this:

  • Create an “energy boost” playlist with your favorite lively songs.
  • When you feel sluggish, put on a song that makes you want to move.
  • Dance around or sing along—it’ll lift your energy even more.

Music activates your brain’s reward center, giving you a quick boost of feel-good energy.

You Don’t Need Caffeine to Feel Energized

While caffeine can give you a temporary lift, it’s not the only way to stay energized. By moving your body, hydrating, getting fresh air, snacking smart, and practicing deep breathing, you can naturally boost your energy throughout the day—no crash required.

The next time you feel drained, try one of these simple tips. You might be surprised by how quickly your energy bounces back – naturally.

5 Hidden Benefits of Staying Hydrated During Winter

by Suzanne Horrocks Wellness, posted in Drink More Water, healthy habits, Healthy Lifestyle, Natural Solutions, selfcare, Stop Drinking Soda, Uncategorized

When we think about hydration, our minds often go to summer days, sweating under the sun. But staying hydrated in winter is just as important, if not more so.

During colder months, it’s easy to forget to drink water because we don’t feel as thirsty. However, your body still needs plenty of fluids to function at its best.

Beyond the obvious benefits, like keeping your skin moisturized and aiding digestion, here are five hidden perks of staying hydrated during winter that you might not know about.

1. Boosts Your Immune System

Winter often brings colds, the flu, and other seasonal illnesses. Staying hydrated can strengthen your immune system, giving you an extra layer of protection.

How does it work?

Water helps flush toxins out of your body, supports the production of lymph (a key fluid in your immune system), and ensures your organs function properly to fight off infections.

Dehydration can make you more susceptible to getting sick, as your body struggles to eliminate waste and transport nutrients effectively. By drinking enough water, you’re helping your immune system stay sharp and ready to tackle whatever winter throws your way.

2. Enhances Energy Levels

Feeling sluggish during the colder months? It’s not just the weather.

Dehydration is a sneaky culprit behind low energy levels. Even mild dehydration can cause fatigue and reduce your ability to concentrate.

Your body relies on water to carry oxygen and nutrients to your cells, which fuels your energy levels throughout the day.

In winter, we tend to reach for caffeinated drinks like coffee and tea to stay warm, but these can sometimes dehydrate you even more.

Balance those cozy cups with water, and you’ll notice a boost in your energy and focus.

3. Supports Joint and Muscle Health

Cold weather can make your joints and muscles feel stiff and achy. Hydration plays a crucial role in keeping them flexible and comfortable.

Water helps lubricate your joints by maintaining the fluid in your cartilage, which cushions bones and prevents discomfort.

If you’re active during winter—whether it’s skiing, snowshoeing, or just shoveling snow—staying hydrated can reduce the risk of cramps and improve your recovery time.

So, before you head out into the cold, grab a water bottle and give your joints the support they need.

4. Improves Skin’s Natural Glow

Winter air is dry, and indoor heating can sap even more moisture from your skin. While moisturizers help on the outside, hydration works wonders from within. Drinking enough water keeps your skin cells plump and reduces dryness, redness, and irritation.

Proper hydration can also slow the appearance of fine lines and wrinkles, giving you a natural, healthy glow despite the harsh winter conditions.

If you’re looking for a simple and affordable way to keep your skin radiant this season, start with a glass of water.

5. Supports Brain Health and Mood

The winter blues are real, and staying hydrated might be part of the solution.

Your brain is made up of about 75% water, and dehydration can affect your mood, memory, and overall cognitive function. When your body doesn’t have enough water, it’s harder for your brain to communicate effectively, which can lead to feelings of irritability and difficulty focusing.

Drinking water helps maintain mental clarity and can even improve your mood. Pair hydration with a bit of sunlight or exercise, and you’ll have a powerful combo for beating those winter blahs.


How to Stay Hydrated in Winter

Now that you know the benefits, here are a few tips to make staying hydrated easier during the colder months:

Invest in a good water bottle: A reusable bottle you love can make it easier to drink more water.

Drink warm water or herbal teas: These are cozy alternatives to cold water and can still keep you hydrated.

Eat water-rich foods: Soups, stews, oranges, and cucumbers are great options.

Set reminders: Use an app or alarm to prompt you to sip water throughout the day.

Staying hydrated during winter isn’t just about quenching thirst—it’s about giving your body the tools it needs to thrive in colder weather. From boosting your immune system to improving your mood, these hidden benefits prove that water is your winter wellness hero.

Fill up your glass and toast to your health this season.

How to Stay Motivated on Your Wellness Journey

by Suzanne Horrocks Wellness, posted in Drink More Water, Growth & Expansion, Healthy Lifestyle, Natural Solutions, selfcare, Uncategorized

Starting a wellness journey is taking an exciting step toward a healthier, more vibrant you.

But let’s be honest—staying motivated isn’t always easy. Life happens, and the initial spark of enthusiasm can fade when faced with busy schedules, setbacks, or simply the grind of daily routines. The good news? Staying motivated is absolutely possible with the right mindset and strategies.

Here are some practical tips to keep you on track and inspired as you work toward your wellness goals.

1. Start with Your “Why”

Why did you begin your wellness journey? Take a moment to reflect on your reasons. Whether it’s improving your energy levels, being able to play with your kids, or managing a health condition, connecting with your “why” can reignite your motivation. Write it down and place it somewhere visible, like your fridge or bathroom mirror, to serve as a daily reminder.

2. Set Realistic Goals

One of the quickest ways to lose motivation is to aim for goals that feel overwhelming or unattainable. Instead, break your larger goals into smaller, achievable steps. For example, rather than saying, “I want to lose 30 pounds,” start with, “I want to lose 5 pounds this month.” Celebrate each small victory along the way—every step forward is progress.

3. Create a Routine You Enjoy

Wellness shouldn’t feel like a chore. Find activities, foods, and practices that genuinely bring you joy. If you dislike running, don’t force yourself to do it. Try dancing, swimming, or yoga instead. Experiment with new recipes or meal prep ideas until you find meals you look forward to eating. When your routine feels rewarding, sticking with it becomes much easier.

4. Track Your Progress

Keeping track of your progress can be a powerful motivator. You can use a journal, an app, or even a simple checklist to note your daily achievements. Whether it’s drinking enough water, completing a workout, or meditating for five minutes, tracking these small wins reminds you how far you’ve come. Seeing your progress visually can boost your confidence and encourage you to keep going.

5. Build a Support System

You don’t have to do this alone. Share your goals with friends, family, or a wellness group. Having people who encourage you and celebrate your successes can make a world of difference. If you’re comfortable, consider finding an accountability partner—someone who’s also working toward their goals. Checking in with each other can keep you both motivated and on track.

6. Be Kind to Yourself

No one’s wellness journey is perfect. You’re bound to have off days, miss a workout, or indulge in a treat—and that’s okay. What matters is how you respond. Instead of beating yourself up, practice self-compassion. Remind yourself that progress, not perfection, is the goal. One slip doesn’t erase all the hard work you’ve done.

7. Mix Things Up

If you feel your motivation waning, it might be time to shake up your routine. Try a new workout class, explore a different walking route, or experiment with a fresh recipe. Variety not only keeps things interesting but can also challenge your body and mind in new ways, helping you avoid plateaus and boredom.

8. Celebrate Non-Scale Victories

It’s easy to get caught up in numbers, whether it’s the scale, calories, or workout minutes. But wellness is about so much more. Celebrate the moments when you feel more energized, sleep better, or notice your clothes fitting differently. These non-scale victories are just as meaningful and often reflect deeper changes in your overall well-being.

9. Focus on the Present

It’s natural to think about where you want to be in the future, but don’t forget to focus on today. Ask yourself, “What’s one thing I can do right now to support my wellness?” It could be as simple as taking a deep breath, drinking a glass of water, or going for a quick walk. Focusing on small, present-moment actions can make the journey feel more manageable and less overwhelming.

10. Reward Yourself

Incorporating rewards into your wellness plan can boost motivation. These rewards don’t have to be extravagant—a relaxing bath, a new book, or treating yourself to a fun fitness accessory can be enough to keep you inspired. Just make sure your rewards align with your goals so they reinforce your progress.

Final Thoughts

Motivation isn’t something you find and hold onto forever; it’s something you cultivate daily. By staying connected to your “why,” setting realistic goals, and embracing flexibility, you can create a sustainable wellness journey that feels good for you.

Remember, it’s okay to go at your own pace.

Wellness is a lifelong journey, not a race. Celebrate every step, and know that you’re doing something amazing for yourself. Keep going—you’ve got this!

Why Drinking Water Is the Easiest Self-Care Habit to Incorporate into your busy life.

by Suzanne Horrocks Wellness, posted in Drink More Water, healthy habits, Healthy Lifestyle, Notebooks, selfcare, Uncategorized

Do you ever feel tired, have trouble concentrating, or notice your skin looking dull? It might be your body’s way of asking for more water.

Drinking water is one of the simplest ways to feel better

Here are five quick benefits:

Boosts Energy
When you’re hydrated, your body works better. You might feel more awake and alert—no fancy drinks needed.

Improves Skin Health
Water helps your skin look and feel its best. Think of it as your glow-up in a glass.

Aids Digestion
Staying hydrated can keep things moving smoothly. Enough said!

Supports Focus
Feeling foggy? A glass of water can help sharpen your mind and keep you on track.

Helps Manage Cravings
Sometimes, thirst disguises itself as hunger. Try sipping water first to see if that’s what your body really needs.

The best part? You don’t have to overhaul your day. Just start small—keep a water bottle handy or swap a soda for water. Little changes add up!

Would you like a daily water tracker with a mini guide? Click here to download a complimentary copy.

Do you drink enough water every day? Tell us in the comments. You may help the next reader feel better about themselves. #SharingIsCaring

Simple Solutions for Maintaining a Healthy Weight: Mindful Eating, Movement, and Mindset

by Suzanne Horrocks Wellness, posted in Drink More Water, healthy habits, Natural Solutions, selfcare, Stop Drinking Soda
A middle-aged woman mindfully eating a healthy, nourishing meal. She is seated at a table, savoring each bite of a colorful plate of fresh fruits, vegetables, and whole grains, enjoying the moment with a calm, focused expression.

Struggling with managing your weight can feel overwhelming, especially when life gets busy. But achieving and maintaining a healthy weight doesn’t have to be about strict diets or exhausting workout routines. Instead, small, sustainable changes can make all the difference. Let’s talk about three key strategies: mindful eating, regular movement, and shifting your mindset.

1. Mindful Eating: Slow Down and Tune In

Mindful eating is about paying attention to what you’re eating and how it makes you feel. When we eat on autopilot—whether it’s in front of the TV or while scrolling through our phones—it’s easy to overeat or make unhealthy choices. Mindful eating encourages us to slow down and really enjoy our food, which can naturally lead to better choices and portion control.

How to Eat Mindfully: Start by tuning into your hunger cues. Ask yourself if you’re eating out of true hunger or just because it’s a habit. As you eat, try to chew slowly and savor each bite. Notice the textures, flavors, and how your body feels. This practice not only helps you avoid overeating but also makes eating a more enjoyable experience.

2. Regular Movement: Make it Fun

You don’t have to spend hours at the gym to maintain a healthy weight. What matters most is finding a physical activity that you enjoy and making it a regular part of your routine. Physical activity boosts your metabolism, improves your mood, and helps you feel more energized throughout the day.

How to Stay Active: Whether it’s a brisk walk, dancing, yoga, or even playing with your kids, find activities that bring you joy. Aim for at least 30 minutes of movement most days of the week. The key is to choose something you enjoy, so it doesn’t feel like a chore. Over time, regular movement will become a habit that supports your goals.

3. Mindset Shifts: Focus on Progress, Not Perfection

One of the biggest barriers to maintaining a healthy weight is our mindset. Many people get stuck in an all-or-nothing mentality—feeling like they’ve failed if they don’t follow their plan perfectly. But your new healthy lifestyle is a journey, not a sprint. Shifting your mindset from perfection to progress can help you stay motivated and avoid frustration.

How to Shift Your Mindset: Celebrate small wins along the way, like choosing a healthy snack or getting outside for a walk. If you have a setback, don’t beat yourself up. Instead, focus on how you can get back on track. By focusing on progress and building healthier habits over time, you’ll find that managing your weight becomes more sustainable and less stressful.

Final Thoughts

Managing your weight doesn’t have to be complicated. By practicing mindful eating, incorporating regular movement, and shifting your mindset, you can create a sustainable, healthy lifestyle that supports your goals.

If you’re ready to take the next step and need guidance, I’m here to help! Let’s work together to create a personalized plan that fits your life and helps you feel your best.

How to Sleep Better: Essential Strategies

by Suzanne Horrocks Wellness, posted in healthy habits, Natural Solutions, selfcare, sleep, Uncategorized
A middle-aged woman peacefully sleeping at night in a cozy bedroom. She appears relaxed and comfortable, enjoying a restful night of sleep.

Struggling to fall asleep or stay asleep? You’re not alone. Sleep problems are common, but that doesn’t mean you have to put up with restless nights. Quality sleep is essential for your mental and physical health, and with a few simple adjustments, you can improve your sleep patterns. Let’s talk about three key strategies: creating a bedtime routine, reducing screen time before bed, and practicing relaxation techniques.

1. Establish a Bedtime Routine

Your body thrives on consistency, especially when it comes to sleep. A bedtime routine signals to your brain that it’s time to wind down. If you’re constantly going to bed at different times, it confuses your internal clock, making it harder to fall asleep.

How to Create a Routine: Try going to bed and waking up at the same time every day, even on weekends. Spend the last 30 minutes before bed doing something relaxing, like reading a book, stretching, or listening to calming music. Over time, this consistency helps regulate your sleep cycle, making it easier to fall asleep and wake up refreshed.

2. Minimize Screen Time Before Bed

Screens—whether it’s your phone, computer, or TV—emit blue light, which can interfere with your body’s production of melatonin, the hormone that regulates sleep. Scrolling through social media or watching TV right before bed keeps your brain active when it should be winding down.

What to Do Instead: Aim to turn off all screens at least 30 minutes before bed. If you enjoy reading before sleep, try using a physical book instead of an e-reader. And if you can, keep your phone out of reach while you sleep to avoid the temptation to check it during the night.

3. Practice Relaxation Techniques

Stress and anxiety can keep your mind racing long after you’ve climbed into bed. That’s where relaxation techniques come in. These simple practices can calm your mind and help you drift off to sleep more easily.

Techniques to Try: Breathing exercises, progressive muscle relaxation, or gentle stretching can help relax your body and quiet your mind. Try a breathing technique like 4-7-8 breathing (inhale for 4 seconds, hold for 7, and exhale for 8) to release tension and prepare your body for sleep. Guided meditation is another great tool to help you let go of stress before bed.

Final Thoughts

A good night’s sleep is within reach. By establishing a consistent bedtime routine, cutting down on screen time, and practicing relaxation techniques, you can improve both the quantity and quality of your sleep. If you’re ready to create a personalized plan for better sleep, I’m here to help! Let’s work together to find the solutions that work best for you.

Beat Fatigue and Boost Your Energy with These Simple Solutions

by Suzanne Horrocks Wellness, posted in healthy habits, Natural Solutions, selfcare, Stop Drinking Soda, Uncategorized
A middle-aged woman of color sitting outdoors in a relaxed setting, holding a bottle of water and smiling. She is staying hydrated to boost her energy and combat fatigue, enjoying the benefits of a healthy lifestyle.

Feeling tired all the time? You’re not alone! Fatigue and low energy are common struggles for many people. Between work, family, and everything in between, it’s easy to feel drained. But the good news is, there are simple ways to boost your energy levels and feel more vibrant throughout the day. Let’s explore three easy but powerful solutions: hydration, balanced nutrition, and regular physical activity.

1. Hydration: Water is Your Best Friend

Did you know that even mild dehydration can leave you feeling sluggish and unfocused? Our bodies are made up of about 60% water, and when we don’t drink enough, it affects how we function—mentally and physically.

How to Stay Hydrated: Aim to drink at least 8 glasses of water a day. Keep a water bottle with you to make it easy, and remember that staying hydrated doesn’t mean only drinking water. You can also hydrate through foods like fruits and vegetables, which are naturally high in water content.

Pro tip: Start your morning with a glass of water to wake up your body and kickstart your energy for the day!

2. Balanced Meals: Fuel Your Body the Right Way

What you eat plays a huge role in how you feel. If you’re constantly reaching for sugary snacks or processed foods, you might notice a quick energy boost followed by a crash. Instead, aim for balanced meals that provide long-lasting energy.

What to Include in Your Diet: Focus on nutrient-dense foods like whole grains, lean proteins, and plenty of fruits and veggies. These foods provide essential vitamins and minerals that keep your energy levels steady throughout the day. Healthy fats from sources like avocados, nuts, and seeds can also help fuel your body in a balanced way.

3. Physical Activity: Move to Boost Your Mood and Energy

It might seem counterintuitive, but regular physical activity is one of the best ways to combat fatigue. Exercise increases blood flow, which means more oxygen and nutrients are delivered to your muscles and brain—leading to improved energy and mental clarity.

How to Get Started: You don’t need to hit the gym for hours to see benefits. Even just 20-30 minutes of light activity, like walking, stretching, or yoga, can make a big difference. The key is consistency—make movement a regular part of your day, and you’ll start to notice the energy boost.

Final Thoughts

Fatigue doesn’t have to rule your day. With simple steps like staying hydrated, eating balanced meals, and incorporating regular physical activity, you can start feeling more energized and vibrant. If you’re ready to create a personalized wellness plan to tackle your fatigue, I’m here to help! Let’s work together to get your energy back on track.

Top 4 Common Wellness Issues and How to Overcome Them

by Suzanne Horrocks Wellness, posted in Drink More Water, healthy habits, Natural Solutions, selfcare, Uncategorized
Stop the struggle with common issues like stress, fatigue, poor sleep, and difficulty managing weight

In today’s fast-paced world, maintaining wellness can be a challenge. Many of us struggle with common issues like stress, fatigue, poor sleep, and difficulty managing weight. As a wellness guide, I want to shed light on these issues and offer practical solutions to help you take control of your health.

1. Stress and Anxiety

Stress and anxiety are among the most prevalent wellness concerns. Whether triggered by work, relationships, or daily life, chronic stress can lead to physical and mental health problems, including anxiety, high blood pressure, and heart disease.

A Solution for Stress And Anxiety:

Incorporating mindfulness practices such as guided meditation or breathing exercises can significantly reduce stress. In just 5-10 minutes a day, you can experience a sense of calm and relaxation.

2. Fatigue and Low Energy

Feeling tired all the time? Fatigue and low energy often result from poor nutrition, lack of exercise, or dehydration. Without addressing these root causes, you may feel drained and sluggish throughout the day.

Solutions for Fatigue And Low energy:

Hydration, balanced meals rich in nutrients, and regular physical activity can revitalize your energy.

3. Poor Sleep

Insomnia and poor sleep quality are common wellness problems that affect mood, memory, and productivity. Improving sleep is essential for mental and physical health.

Solutions for Sleep Problems:

Establishing a bedtime routine, minimizing screen time before bed, and practicing relaxation techniques can enhance sleep quality.

4. Weight Management

Weight management is a common issue, often compounded by stress, busy schedules, and unhealthy habits. Sustainable weight loss isn’t about fad diets, but rather building lasting habits.

Solutions for Weight Management:

Mindful eating, regular movement, and mindset shifts can make all the difference.

If you’re ready to take control of your wellness journey, I’m here to help. Contact me today to learn how we can work together to create a personalized wellness plan that supports your goals.

The Doctor Says I Have To Lose 30 Pounds, Part Three

by Suzanne Horrocks Wellness, posted in Drink More Water, healthy habits, Natural Solutions, selfcare, sleep

Introducing a three part series

Welcome to our three-part series, “The Doctor Says I Have To Lose 30 Pounds.” In this series, we’ll explore the emotional and physical challenges of life as a busy woman, give practical tips for making healthier choices, and offer strategies for long-term success. Whether you’re starting your own weight loss journey or thinking about starting one, this series is here to give you hope. Here is PART THREE. Part One is here in case you want to go back. Here is PART TWO.

It’s time to see the doctor

It’s time for her doctor’s appointment. The same doc that told her to lose thirty pounds. Yeah, that guy.

This appointment will be different though because she is different. She is happier, friendlier, and more relaxed. Her newfound joy is reflected in her eyes.

Small shifts = big changes

She has been drinking more water, sleeping better, and eating more mindfully. She is beginning to believe her daily affirmations could be true.

Her life is getting better. She is getting better.

She has joined an online book club and …drum roll please…and an online exercise group. She’s socializing and enjoying it a lot.

That 30 pounds

The doctor didn’t mention those pesky extra pounds because she feels so much better than she did.

Instead of recommending she lose weight, or take another prescription, the doctor congratulated her on her progress and said to keep it up.

Keep it up

Of course she is going to keep it up. Even when the going gets hard, she knows what a difference her small changes have made.

This is the life she has wanted for a long time.

Kudos to our friend. She is on her way to a healthy, happy life.


The Doctor Says I Have To Lose 30 Pounds, Part Two

by Suzanne Horrocks Wellness, posted in Drink More Water, healthy habits, Natural Solutions, selfcare, sleep

Introducing a three part series

Welcome to our three-part series, “The Doctor Says I Have To Lose 30 Pounds.” In this series, we’ll explore the emotional and physical challenges of life as a busy woman, give practical tips for making healthier choices, and offer strategies for long-term success. Whether you’re starting your own weight loss journey or thinking about starting one, this series is here to give you hope. Here is PART TWO. Part One is here in case you want to go back.

A Simple Morning Habit

She has been looking everywhere on the internet for easy ways to lose 30 pounds.

The first thing she does is to start drinking a glass of water while her coffee brews. She’s normally a perfectionist (which gets in the way of any progress she makes) but taking this one baby step makes her feel better about herself.

This one thing may not help her lose 30 pounds but it makes her feel like she is doing something positive for herself.

Confidence Boosters

She also has a post-it note on her coffee maker that says she is fabulous, one on her closet door that says she is amazing, and one on her alarm clock that says she is wonderful. She doesn’t believe them yet, but she still says them out loud to herself.

Mindful eating

She still eats chocolate mint cookies at night while she’s winding down but now she puts four on a plate instead of eating them out of the bag. This keeps her from mindlessly noshing on the empty calories. She can always go in the kitchen and get four more if she wants.

Better Sleep

Her friends at work have told her about some good books they have read so she has started going to bed a little earlier and is reading.

She’s falling asleep easier and isn’t as tired in the morning so her days start off better.

Her mood is improving everyday, life is getting better.

Best of all, her weight doesn’t matter as much anymore.