After a year of living through a global pandemic, there are more reasons than ever to get in shape. According to the Center for Disease Control and Prevention, people struggling with excess weight have had a harder time fighting off COVID-19. The push for everyone to obtain and maintain a healthy weight is stronger than ever, and we’re here to provide a new way of thinking about dieting and exercise.

A common pitfall of dieters everywhere is the belief that people have to avoid some of their favorite foods in order to lose weight or maintain a healthy lifestyle. We’re promised a “better body” and better life if we cut out sugar, fat, carbs, snacks, desserts – the list is endless and everchanging.

In reality, subtracting the foods we like most often leads to an unhealthy relationship with food and ourselves. Before you dive into another season of dieting, try adding to your life instead of subtracting. Here are some easier to implement tips to help you get your body into fighting shape.

Add Extra Veggies to Recipes
Sneaking vegetables into the recipes you already love is a simple and effective way to get all the right nutrients. Try adding spinach or avocado to a smoothie, zucchini or kale to a pasta dish, or mushrooms or bell peppers to pizza. Need more ideas? Check out this list.

Add Water to Your Routine
By adding even one extra glass of water to your diet, you’re doing your body a favor! Try drinking a glass of water between cups of coffee or alcoholic beverages and before drinking a soda. Being properly hydrated can help you curb cravings, pay attention to how much alcohol you’re consuming, and help determine how hungry you are.

Add a Salad to Each Meal
A small salad prior to lunch or dinner can help ensure you’re getting enough fiber and nutrients, as well as help you control how much you eat in your main course. Additionally, salads are packed with antioxidant-rich foods that our main course can be lacking, especially when eating heavily processed meals.

Add “Me Time” to Your Workout
Exercise has been widely proven to improve your mood, boost your energy levels, and help your self-image and confidence. But it can also be a great way to spend some time alone. During a workout, try turning your phone notifications off – better yet, leave your phone in another room when working out at home or in a locker when working out at the gym. Using this time to get away from your obligations for a bit can help you feel refreshed and motivated to keep a consistent exercise regimen.

Add a Workout to Your Week
If you’re just beginning your exercise journey, try adding a single workout to your week. This can be as easy as taking your dog on a quick walk instead of letting them outside. Try a quick yoga practice while your coffee is brewing in the mornings. Or make an effort to take a walk around your house or do a few push-ups between Zoom meetings. The most important part of adding a workout to your week is to make sure it’s manageable for your lifestyle.

Looking for more tips to add to your lifestyle for better health? Check out these resources:
https://www.mindfueldaily.com/livewell/add-dont-subtract-6-tips-for-a-more-balanced-diet/
https://caloriecontrol.org/create-healthier-eating-habits-by-adding-not-subtracting/
https://www.leagendersfitness.com/news/nutrition-math-add-rather-than-subtract