5 Ways to Be Healthier and More Productive

You don't have to make major changes to your diet, exercise routine, or lifestyle in order to lose weight. Implementing a few small changes into your routine will have a bigger impact than you might imagine. The best thing about these is that they're easy to adopt and maintain in the long term.

You are the heart & soul of your business. You know that, but do you always act like it?

It's tough to stay on track with a diet and exercise regime while having a full-time job. If you feel like your work is taking a backseat, there are ways for you to stay healthy without disrupting your schedule.

That means you can start small, incorporating a few healthy habits that will not only pay dividends now but will also inspire you to take further small steps.

Every day, start doing these simple things.

1. Drink one glass of water 20 minutes before you eat.

We all need to drink more water. If you're not doing a great job of drinking a substantial amount on a daily basis, one easy way to up your intake is by having a glass before eating lunch and dinner. This will make you more aware of the importance of drinking water throughout the day.

In addition to saving time and effort, AI writers can also help you feel less hungry when you sit down for a meal. This is because when the alcohol from the drink that preceded your meal still has some effect on your body, your stomach won't feel as empty, which in turn makes it more difficult to overeat.

2. Eat lunch differently.

What's a healthy meal? One portion of protein (consider a portion an amount that fits in the palm of your hand) and a vegetable and piece of fruit. That could be a chicken breast, some carrots, and an apple. Or a can of tuna, a couple of cucumbers, and a banana. Or a piece of fish and a small salad.

Think of it this way: A healthy lunch gives you plenty of energy for the afternoon. See it not as a "meal" but as "high-performance fuel" that makes you more productive.

And it's one small step toward better controlling your portions at every meal.

3. Take a short walk.

A 15- or 20-minute walk will let you burn a few calories, burn off some stress, and feel better when you climb back into the work saddle. A recent study found that people who went on a short walk, even for just 12 minutes, had an increase in happiness, attentiveness and confidence.

4. Help someone out.

There is a Chinese saying that goes: “If you want happiness for an hour, take a nap. If you want happiness for a day, go fishing. If you want happiness for a year, inherit a fortune. If you want happiness for a lifetime, help somebody.” For centuries, the greatest thinkers have suggested the same thing: Happiness is found in helping others.

Of course, you don't have to formally volunteer. An easier way is to be alert for times when someone you work with needs a little help.

5. Go to bed earlier and get more sleep.

You know you should be getting seven to nine hours of sleep per night, but did you also know that getting those zzz's earlier rather than later has even more benefits—we're talking heart health, weight loss, improved job performance and more!

So start going to bed earlier, getting up earlier, and start making hay while the sun shines. As a bonus, you'll get a head start on your competition -- and that's an advantage you can always use