68 followers

Follow

Follow

Follow

1/4

479 saved

740

12

Small Healthy habit BACKED BY SCIENCE

Wellness Habits Explanations

✨ Habit 1: CALORIC INTAKE is the BIGGEST thing people mess up when it comes to their fitness journey.

Remember Weight does NOT equal fat so calories in and out affect everything like muscle, water, and fat.

Find meals that YOU LIKE because you can actually sustain that long term

How do you find your caloric intake? Well there are many ways!!

• Mayo Clinic calorie calculator

•Calculator.net calorie calculator

DO NOT BASE YOUR CALORIC MAINTENANCE ON WHATEVER FITNESSPAL TELLS YOU. (Fitness pal is a great TOOL but I have found it does harm to those who struggle with ED if you do not understand what you are looking at)

🍱 Habit 2: PROTEIN INTAKE : try to get 25 g -30 g of proteins in your meals. Protein is so versatile and it will help fight against snacking.

🏃‍♀️Habit 3: MOVEMENT that you LIKE or better yet LOVE! I play volleyball which is a great way to move my body.

Some examples

- weight training

-walking

- running

- group classes

- swimming

👟Habit 4: Hit 10,000 steps a day!!

WALKING is so underutilized in the fitness industry and in my opinion it’s not pushed enough BECAUSE it’s FREE so money can’t be made off of advertising it like random fitness classes or supplements.

If 10,000 seems like too much try and aim for 8,000 instead! There’s a starting place for everyone!

COMMENT IF YOU HAVE ANY QUESTIONS!!

#wellness #wellnesshabits #nutritiontips #fitnesslifestyle #healthy #health #healthylifestyle #walking

2024/5/1 Edited to

Incorporating small, healthy habits into your daily routine can lead to significant improvements in your overall wellness. Understanding your caloric intake is crucial; aim for a caloric deficit for weight loss, while maintaining caloric maintenance for weight maintenance. Tools like the Mayo Clinic or Calculator.net can assist in this journey. Protein is an essential macronutrient that not only aids in muscle repair but also keeps you fuller for longer, reducing the tendency for unhealthy snacking. Aim for 25g to 30g of protein in each meal to support your health goals. Finding an enjoyable form of exercise is paramount for sustainability. Whether it’s volleyball, swimming, walking, or group classes, engaging in activities you love enhances motivation and commitment. Aim to walk at least 10,000 steps a day, as walking provides numerous health benefits and is often overlooked in the fitness industry. Remember, starting smaller, like aiming for 8,000 steps, is perfectly fine. Implementing these habits can lead to a healthier, happier you without sacrificing enjoyment!

12 comments

30 grams of fiber is usually the recommended amount for an entire day not per meal😂. You’re gonna spend all day on the toilet with 30 grams a meal

See more(1)

Related posts

This tiny habit surprised me💧🌱

I started drinking chia water a few weeks ago and honestly… the texture is wild. It’s kind of jelly-like and honestly a little weird at first. I kept thinking, am I actually going to like this? But somehow, it grew on me. It’s become this tiny part of my mornings that just feels… different. Wo

7610 likes

50 morning habits for a successful day ahead ✨

50 morning routine ideas to help you start your day with more calm, focus, and intention ☀️ Inspired by Own Your Morning, a science-backed guide to building a daily routine that actually sticks. If you’re tired of snoozing, scrolling, and starting over every Monday, this book is for you. Buy

2 likes

13.2K likes

Morning Ritual That Rewires Your Brain 🧠✨

🚀 Want to start your day with less stress and more focus? Science says THIS simple habit can transform your brain health: ☀️ The 2-Minute Brain Boost: 1️⃣ Deep Belly Breathing – Inhale for 4, hold for 4, exhale for 6. This resets your nervous system & lowers cortisol. 2️⃣ Gratitude Flash –

2410 likes

Tiny Habits That Actually Stick 📚✨

Small habits lead to big changes. 🌱 Start with one step, stay consistent, and let your progress build over time. Save this for your next reset. #habittracker #routinehabits #studentlife #selfimprovement #healthyhabits

5 likes

“One Simple Morning Habit With Big Benefits 🍋✨”

Starting your morning with lemon water is a simple habit that may support your overall health 💛 🍋 Helps with hydration 🛡️ Provides vitamin C 🌿 Supports digestion ✨ Contains antioxidants Small daily habits can make a big difference over time 🙌 Your morning routine matters—start your day

163 likes

5 science-backed habits that can change your life!

Your glow-up isn’t about a huge overnight change—it’s about the tiny daily habits that rewire your brain for confidence, joy, and success. ✨🧠 Here are 5 science-backed habits that can literally change your life: 1️⃣ Gratitude Journaling – Studies show that writing down 3 things you’re grateful f

441 likes

Healthy/Natural habits to improve your life!! 🤍🍓

#healthyhabitshappylife #healthyhabits #summerbod #bodytransformation #unfiltered

237 likes

Science-based wellness shit to care for yourself so you can keep caring for the world

Science-based wellness isn’t about trends, aesthetics, or “must-buy hauls.” It’s about sustainable, practical care rooted in evidence 🧪🌱. From mobility & strength training, to skin health, hydration, prevention, and even testing—not guessing with supplements—wellness can be grounded in science and

1 like

What You Do After 8pm Either Heals or Wrecks Your Cortisol

What You Do After 8pm Is Either Healing or Hurting You I didn’t realize my nights were keeping my nervous system in survival mode — even while I slept. 🌿 Cortisol doesn’t drop just because you lie down. It drops when your nervous system gets the signal the day is actually over. These 5 hab

57 likes

A spiral-bound notebook page displays a handwritten list titled 'Habits That Will Change Your Life', detailing various self-improvement practices. The page features a colorful, abstract floral drawing at the bottom, with 'Lemon8 @nalalang1' visible.

Habits that will change your life:

4043 likes

7 Micro Habits That Rewire Your Brain 🧠

7 Micro Habits That Rewire Your Brain Most people think transformation takes hours. Science shows it takes minutes. Here's how. Your nervous system changes with every: • Breath you take • Choice you make • Action you repeat Small shifts create massive impact: 2 minutes of silen

293 likes

A smiling woman looks at a young boy, with text overlaying them that reads, "WILD PARENTING HACKS THAT ARE ACTUALLY SCIENCE-PROVEN," introducing a series of parenting tips.

A mother and child are shown with a red plate of food, illustrating the "Red Plate Trick" for encouraging children to try new or disliked foods by serving them on a red plate.

A father playfully marches while a child sits among colorful building blocks, demonstrating the "March, Don't Nag" hack to encourage cleaning up by using rhythm.

Wild Parenting Hacks backed by Science

Sounds crazy? Every one of these hacks has research behind it. Parenting is part science, part art and sometimes part Jedi mind trick. #fypage #Lemon8 #parentingtips #hacks #trending

541 likes

✨ Small daily habits can create big life changes. ✨

I came across this list and it was a great reminder that taking care of ourselves doesn’t always require huge changes. Sometimes it’s the little things—getting enough sunlight, staying hydrated, stretching, eating mindfully, and prioritizing sleep—that can make the biggest difference in how we feel

1 like

Small habits that will change your future

Your future is built by the habits you repeat every day. Small changes today can create a completely different life tomorrow. #mindset #selfgrowth #motivationdaily #mindsetshift #discipline

462 likes

An infographic titled 'The Magic of Micro-Habits' displays nine small habits with icons and benefits. These include short daily walks, putting phones away before bed, time boxing, drinking morning water, writing lessons, planning ahead, gratitude journaling, silent reflection, and reading daily.

✨micro habits ✨

I’ve personally seen a big difference incorporating small habits into my every day routine. 👟 💦 📖 #habits #wellness #walking #routines

284 likes

✨Tiny Habits that actually do make sense🫶

- 1 % better every day if you actually follow - start with very little. - Stay consistent. -Try to add each habit week by week. By adding all these, you will become a better person and have control in your life

204 likes

5 Simple Habits That Sharpen Your Brain

Number 5 hits hard for me! Your brain performance isn’t just genetics. It’s daily habits. A few simple changes can dramatically improve focus, clarity, and mental energy: 1️⃣ Follow the 80% rule – stop eating before you’re completely full 2️⃣ Stay hydrated – even slight dehydration hurts t

75 likes

Small Daily Shifts That Rewired My Brain

I used to think change had to be dramatic. But what actually changed me were small, repeatable habits that slowly rewired how I think and feel. If you’re trying to grow, start tiny — your brain builds momentum quietly. ▪️Waking up consistently ▪️Getting morning sunlight ▪️Moving daily, even br

282 likes

Healthier lifestyle Small adjustments🫶

Consistency is 🔑 Skin Problems 👩🏻 Skin Type: dry, acne-prone skin 😖 Skin problems: break outs, sensitive after pregnancy 🌟 point me to your face routine 💰Price: under $30 🗣Tips on how to stop and regulate breakouts and hormonal imbalance before and after 🩸 what do yall recommend to a 23 y

1748 likes

An overhead flat lay of various healthy foods including eggs, lettuce, brown rice, peanuts, tomatoes, tuna, and avocados. The text overlay reads '12 Micro-Habits for Easy Weight Loss'.

A graphic detailing the first six micro-habits for easy weight loss, with small illustrative images for each. Habits include eating protein-rich breakfast, controlling nighttime hunger, adding vegetables to snacks, increasing non-starchy vegetables, replacing sugary drinks, and reducing sugar in beverages.

A graphic detailing the remaining six micro-habits for easy weight loss, with small illustrative images for each. Habits include choosing low-sugar sauces, portioning food, buying single-serving items, setting healthy favorites on food apps, buying prepped vegetables, and eating something sweet after protein.

Let’s stop making weight loss complicated 🙅‍♀️ Here are some MICRO (tiny!) habits you can start adding to your daily routine that truly end up making a BIG difference. And keep swiping to see a few recent Best Body successes 🔥 Here’s a breakdown of Best Body: 1. Personal Weight-Loss Plan:

1513 likes

6 Tiny Habits That Make a Big Difference in Your Health

You don’t need a complete lifestyle overhaul to feel better. These tiny habits make a huge difference—especially for women juggling it all. 💚 Which one can you commit to this week? #HealthyHabits #HolisticWellness #afpacertified

20 likes

Micro Habits To Elevate Your Life ✨🙌

🎀 Screenshots 🎀 #improveyourlife #habits #habit #improveyourthoughts #habitideas

1465 likes

An infographic titled '9 Ways to Keep Your Brain Healthy' presents nine tips for brain health, including stimulation, exercise, proper diet, safety, sleep habits, learning, switching routines, being social, and managing stress, each accompanied by a colorful brain icon and a brief explanation.

9 Simple Habits That Keep Your Brain Sharp

Your brain doesn’t decline overnight… it reflects what you do daily. If you want clarity, focus, and long-term sharpness— these are non-negotiables: • Challenge your brain (don’t stay comfortable) • Move your body (exercise = brain fuel) • Eat real food (what you eat affects how you think

133 likes

A title slide for an article about a "Science-Backed Morning Routine," featuring "Wellness Tips" and "My Updated Springtime Routine" over a blurred background of a minimalist interior with wooden furniture and decor.

A ribbed glass of water on a checkered surface illustrates the first morning routine tip: "Hydrate & Energize." The text explains drinking water before coffee to rehydrate and boost cognitive function and energy levels.

Green foliage and shadows on a wall represent the second morning routine tip: "Move Your Body." The text describes a 10-minute yoga flow and morning walk for energy, circulation, and mood-boosting benefits.

Science-Backed Habits for a Powerful Morning ☀️

Mornings set the tone for the day, so the sooner you can master it, the better off you’ll be! Here's a peek into my science-backed morning routine to boost energy and well-being: 💧 Hydrate & Energize: Before reaching for coffee, I down a glass of water to rehydrate after sleep and wake

22 likes

The image features a bed with white bedding, a notebook, and a coffee cup. Text overlays read "10 SMALL HABITS THAT CAN TRANSFORM Your Day YOU MUST TRY" with sun and cloud emojis, introducing daily habits.

A clear glass of water sits on a window sill with green foliage in the background. Text overlays state "Start Your Day with a Glass of Water" and explain its benefits for metabolism, digestion, and mental clarity.

A neatly made bed with patterned bedding and pillows is shown in a bedroom with a dresser and mirror. Text overlays read "Make Your Bed" and describe how this habit provides a sense of accomplishment and organization.

Small Habits that Can Help Your Day ⛅️

I take these small habits to help transform my day. I love making sure I start my day getting better. Here are 10 small but powerful habits that can help set a positive tone for your day and make you feel more productive, balanced, and energized: 1. Start Your Day with a Glass of Wa

516 likes

My Healthy Morning Routine Habits 🌞

Your morning routine sets the tone for the entire day. A mindful, healthy start can boost your energy, mood, and productivity—but it doesn’t have to be complicated or time-consuming! Here’s how to craft a healthier morning routine that feels good and fits into even the busiest lifestyle. 🌿💡 1️⃣

7273 likes

A woman in a blue bikini poses on a concrete pier by the ocean, with a boat in the background. The image introduces the concept of "Habit Stack Your Biohack" for longevity and health benefits from the beach.

A close-up view of ocean waves on a sandy beach, with feet partially visible. The text highlights the benefits of the ocean for biohacking, including calming the nervous system, lowering cortisol, improving respiratory function, and reducing anxiety.

A woman in a blue bikini takes a selfie on a sandy beach with palm trees and lounge chairs. The text describes the biohacking benefits of sand, such as releasing negative ions, reducing cortisol, combating oxidative stress, and lowering inflammation.

BIOHACKING AT THE BEACH? Longevity Cheat Code✨

There’s a reason I moved from PA to Miami😂 And no that’s not just me being ✨high maintenance✨… my soul was CRAVING it!! The overall quality of my life is so much better by the beach. And science shows it 🧬 If you are trying to live a long, healthy life you can get SO many of the biohacking benefits

41 likes

A hand holds open a notebook with handwritten notes about Corinthians 3:10-15, titled 'tiny habits that changed my life,' with an open Bible in the background.

A bedroom scene with a window overlooking trees, featuring text about 'not listening to every feeling' and weighing feelings against facts.

A notebook with handwritten text, including John 15:1-8, overlaid with text about 'looking for the lesson' and life happening for you.

tiny habits that changed my entire life ✨

one thing i’ve been realizing lately: it’s the small things that make the biggest differences. tiny changes in your perspective and approach to things can cause a ripple effect of major changes … how do you view yourself? how do you view others? what lens do you view obstacles through? the o

3444 likes

Easy Habits with BIG Benefits!

"Small changes can change everything. Tiny is mighty." - BJ Fogg All 4 of these low effort habits have the potential to have a HUGE impact on your life: *a big qulp of water can lead to you realizing your thirst in the morning and quenching it with even more (as opposed to trying to

772 likes

hot girl wellness habits 🧘🏻‍♀️

when it comes to glowing up, your outward appearance is not the only aspect that matters - your inside matters just as much! 🧠 🌱 focusing on nourishing your body, being mindful, and taking care of your well-being is essential to glowing-up, INSIDE & OUT! 🧘🏻‍♀️✨ here are some of my favori

1940 likes

micro habits that will change your life in 2025

Tiny changes can seriously compound to make serious shifts in your mindset and overall wellness. these micro habits are so simple that they don't feel overwhelming like a lot of habit ideas! try these now and thank me later! #lemon8partner #wellnessessentials #positiveenergy #microha

1173 likes

Science-Backed Wellness for You ✨

Feeling drained? Let's recharge with science-backed self-care! ❤️‍🩹 I’ve been using the below checklist to help guide me through the busy weeks where self-care seems to be the least of my concerns. Here's your weekly checklist to boost your well-being: 💆🏻‍♀️ Mental Wellness: Pract

17 likes

13 Small Habits That Changed My Life!

I didn't heal overnight. I started small. One tiny shift at a time. One habit at a time. One breath at a time. Here are 13 small but mighty habits that helped me go from survival mode to self-connection. These aren't fluffy they are real, and they work. ✨️Save this if you're on

57 likes

A 30-day discipline challenge grid with small habits for each day. It features tasks like waking up early, making the bed, drinking water, setting goals, decluttering, stretching, reflecting, using the Pomodoro technique, planning meals, journaling, avoiding social media, meditating, and completing tasks.

Discipline challenge 30 days small habits for big

Discipline challenge 30 days small habits for big discline Day 1 Day 2 Day 3 Day 4 Day 5 Wake up 15 minutes earlier than usual. Make your bed immediately after getting up. Drink a full glass of water upon waking. Write down 3 goals for the day. Spend 5 minutes decluttering your workspa

5496 likes

5 Small Daily Habits for a Healthier You

Wellness isn’t about big changes, it’s about small habits you commit to daily. ✨ Start with little things: hydrate, stretch, breathe, and protect your peace. Your future self will thank you. #aestheticwellness #wellness #wellnesslifestyle #lemon8creator

26 likes

A person in pink pajamas lies on a couch with a laptop and grapes, displaying the title 'Skinny Girl Habits I Copied That Actually Worked ✨'.

A person holds a plate of strawberries, illustrating the first habit: '1. Eat Slow & Leave Bites Behind' to prevent overeating and maintain control.

A hand holds a glass of yogurt with strawberries, detailing the second habit: '2. Only Eat When You're Hungry' to break emotional eating and build mindful habits.

skinny girl habits that that actually worked

#weightlossandfatloss #weightlosstipsandtricks #weightlossjourney #weightlosstips #caloriecounting

5928 likes

An infographic titled "12 DAILY HABITS THAT WILL CHANGE YOUR LIFE" presents 12 numbered habits. Each habit features an icon, a title like "1 EXERCISE SESSION" or "2-MINUTE RULE," and a brief description, offering tips for boosting energy, health, and focus through daily routines.

12 Tiny Habits That Will Radically Upgrade Life

Want more energy, clarity, and confidence in your day? These 12 habits take less than 1 hour total—but the impact? Massive. I’ve personally used these to boost productivity, reduce stress, and feel unstoppable. Which one are you already doing—and which one will you add tomorrow? Let’s level up

1663 likes

3 easy habits to feel your best by summer 🫶

we’ve got 14 weeks!! #summer #fitnesstips #wellness #simple #healthy

399 likes

AUDHD Habit Stacking for Mental Health ➡️ that work

My Tiny Habits That Actually Stick (Even When You're Burnt Out🌱from an ADHD girlie “Habit stacking = attaching tiny self‑care moments to stuff you already do (like brushing your teeth or making iced coffee). 🪥☕️ It’s low‑pressure, ADHD‑friendly, and doesn’t require ‘new you’ energy. Just

55 likes

9 Small Habits That Gently Rewired My Mind

Self-care isn’t always bubble baths or long breaks. Often, it’s small daily actions that help your brain feel safe and supported again. These tiny habits gently regulate your nervous system and make everyday life feel lighter. #mindfulroutine #mindfulselfcare #mindfulbites #psyfy

30 likes

An open book, a pink rabbit figurine, and a hand cream tube are displayed on a light surface, representing small habits that make a big difference.

A hand holds a strawberry smoothie bottle, illustrating the importance of eating breakfast and staying hydrated for students.

A classroom scene with students and a teacher, emphasizing the habit of getting to class on time to prepare and interact.

small habits that make a BIG difference 🎧🛏️🌱

small habits that make a BIG difference (college edition) 🎧🛏️🌱 here are three “simpler” habits that you can start building now! habits take 10-12 weeks to form, so stay consistent and don’t be discouraged if you don’t always get it right. a habit tracker can also help stay on top of your tasks :

226 likes

10 Simple Health Habits That Change Everything

You don’t need a new diet. You don’t need a crazy routine. You need better daily standards. These 10 habits look simple… but they compound into energy, clarity, and longevity: • Water first → wake up your body the right way • Morning sunlight → regulate your entire system • Move early →

28 likes

small wellness habits that quietly improve everything 🤍

No extremes, no all-or-nothing — just small habits that quietly keep me on track. No extremes, no all-or-nothing — just small habits that quietly keep me on track. #wellnesshabits #wellnesshabit #wellnessroutine #stayingconsistent #wellnesstok

262 likes

Which habit will you start today?

I used to think big changes needed big moves. But honestly, I was stuck-less healthy, less focused, and not really happy with my progress. Everything changed when I started building small habits into my daily routine. 1. Reading 10 pages a day made me sharper. 2. Saving just 10% of what I e

372 likes

The secret isn’t genetics. It’s habits 🫧💗

Welcome to my 100 days to becoming a hotter, healthier, happier you series 🎀 The secret isn’t genetics. It’s habits 🫧💗 Sauna has been a non-negotiable healthy habit for me and here’s why… Using the sauna just for 15 mins 5 days a week can: — Improves circulation 💖 — Reduces stress 🧘

829 likes

Micro habits to level up your life guide💕🫶🏽

#level up #habits #microhabits

7 likes

10 Habits That Silently Wreck Your Life

Let’s be real — Most of us don’t fail because of lack of talent. We fail because of undetected bad habits. I used to chase “success” while… ❌ Running on 4 hours of sleep ❌ Ignoring mental health ❌ Saying yes to everything ❌ Measuring the wrong things If any of these hit you in the gut…

2068 likes

An infographic titled '12 Ways to Keep Your Brain Healthy' lists habits like stimulation, exercise, proper diet, safety, sleep, learning, switching routines, being social, managing stress, reading, avoiding substances, and digital detox, each accompanied by a colorful brain icon.

Explore simple habits for a healthier brain

#health #brain #healthylifestyle #habits #selfcare #foryoupage

48 likes

A list titled "20 Micro-Habits Worth Practicing" on a brick-patterned background. It details 20 small, consistent actions like morning stretches, hydration, mindful breathing, and gratitude journaling, concluding with a reminder that consistency matters more than intensity for micro-habits.

20 Micro-Habits Worth Practicing Explained🔑ℹ️⬇️

Micro-habits are small, manageable actions you can integrate into your daily routine that, over time, lead to significant improvements in your life. These tiny changes are often easy to implement and maintain, but their cumulative effect can be profound. Caption: Micro-habits are the tiny actio

12 likes

The image lists the first four tiny habits: make your bed, take an 'internal shower' by drinking water, jump rope for 2 minutes, and step outside. It features a 'SWIPE' arrow and a watermark.

This image presents tiny habits 5 through 9: review your goals, read a passage, water a plant, take a 1-2 minute cold shower, and send a good morning text. A 'SWIPE' arrow is visible.

The image displays tiny habits 10 to 13: hide your phone, score your day with music, drink water before meals, and write down tomorrow's 3:3:3 plan. A 'SWIPE' arrow is included.

📌✍️20 tiny habits that will change your Life in 6M

#booksoflemon8 #bookshelf #bookstore #lemonbook #bookrecommendations

1180 likes

10 Micro Habits that will change your life 🎧✨

Micro-habits are small, simple actions that, when done consistently, can lead to significant improvements in your wellness. These tiny changes can transform your life by building momentum and fostering positive behaviours without feeling overwhelming. These are 10 micro-habits that you can a

687 likes

Healthy habits to start!🌟🌺

It’s important as humans that we take value in ourselves our bodies are temples let’s treat them like it! #healthyhabits #thatgirkaesthetic #summerbod #healthylifestyle2024 #affirmations

2777 likes

5 Healthy Habits That Will Change Your Life ✨

Healthy habits don’t have to be complicated. Most of the time, it’s the small things you do consistently that make the biggest difference. Start with simple habits like staying hydrated, moving your body daily, prioritizing sleep, eating nourishing foods, and taking a few minutes to reflect or p

122 likes

❤️ Swipe for healthy habits & mental wellness ✨️

✨ Healthy habits, steady mind. 🌿 Small daily actions compound into emotional resilience. 🧠 Choose one habit to try this week and notice how it shapes your days. #mentalwellbeing #healthyhabits #dailymotivation #selfcaretips #smallstepsbigchanges

19 likes

See more