4 Good Habits from a Meal Replacement Shake
How many times have you woken up determined to incorporate (and stick to) a laundry list of new healthy habits only to fall off the wagon the very next day? It takes two weeks to form a new habit, yet most of us go for the all or nothing approach and we try to form too many new habits at once.
The trick is to make one simple change that helps to pave the way for the other good habits you want to incorporate. A high quality meal replacement may be just the answer. Meal replacement shakes are low-calorie, convenient, and versatile, They help to control hunger cravings and to get a meal in when you’re otherwise too busy to bother. As an added benefit, many meal replacement shakes contain ingredients that help to control appetite.
Try incorporating a meal replacement shake in your daily nutrition and you may find it’s the key to your weight loss success!
1. Eating a healthy number of calories
According to a Cornell University study, overweight people tend to underestimate their daily calorie intake by up to 40%! It’s no surprise given peoples’ busy schedules. Without taking meticulous notes on your daily food intake – and, let’s be honest, who has time for all that? – it’s pretty hard to keep track of total caloric intake on a daily basis. Not to mention all the mindless snacking or stray grazing (a bite of this, a lick of that) throughout the day to which most people with a busy schedule have become accustomed. All these calories add up and contribute to over-all weight gain and poor health.
By substituting one meal per day with a meal replacement shake, you know exactly how many calories you’re taking in for that meal. And, if you like to add in healthy ingredients like fruits and veggies, you have more control over how many calories you’re adding, plus, it’s easy to keep track.
Some shakes include ingredients that help control the appetite so you don’t get hungry between meals and give in to snack attacks.
2. Not skipping breakfast
A meal replacement shake is a quick and easy substitute for breakfast when you’re in a rush. Skipping breakfast is like taking a raft out on a raging river without a paddle. Not only will it effect your productivity levels and moods for the day, but you’ll end up steering straight for the cliffs of insanity (a.k.a. nearest fast food chain or quickie mart) for a bite about mid-morning. These unplanned meals and snacks sneak their way into your day and can be very high in calories and the wrong kinds of fats (yes, there are good fats to be eaten in moderation). All those calories add up and can contribute to unhealthy weight gain.
Having breakfast starts your day off on the right foot. Breakfast will carry you through to lunch and you’ll be less likely to grab an unhealthy snack or lunch out of sheer desperation to calm the monster in your belly.
Consider keeping your meal replacement shake mix at the office or in the car. Or you can portion out a serving or two of the powder mix into an air-tight container to throw into your purse. This way, on the days when skipping breakfast seems inevitable, you will be prepared.
3. Getting daily exercise
Who has the energy for yoga or the gym after a long day of work and no food since lunch? Yoga class can wait until tomorrow or after dinner tonight right? Wrong! If you put off exercise for another day, you’ll be more likely to keep putting it off until you are out of the habit and it becomes that much more difficult to get back on the train. If you wait to exercise until after you get home and have dinner, you’ll probably feel too full to get out there and get moving.
The answer to all this is to mix up a meal replacement shake from your desk stash (see #2) and go straight to the gym. Meal replacement shakes are a low-calorie, light-weight way to boost energy and they contain healthy protein and carbs to keep you satisfied until dinner. Also, the protein in the shake helps you to build lean muscle during your workout. It’s a win-win!
4. Eating your vegetables
Most people don’t get the recommended 5 cups of vegetables per day. Living life on-the-go as most of us do these days, we tend to forgo the healthy stuff for whatever is easy. A simple way to ensure you’ll get all your vegetables is by adding them to your meal replacement shake. I have a smoothie every morning with 5 cups of organic greens, 1/2 an apple, frozen strawberries, and a scoop of meal replacement mix. Breakfast of champions!
You could also add a scoop of a green drink powder mix, to ramp up the veggies in your smoothie. Add a dollop of yogurt and a bit of honey and you’re good to go!
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