Making Healthy Habits Stick

On average, it takes 66 days to make a habit stick. It might seem challenging to slog through at first, but eventually, routines won't feel like a chore. The moment you do something without thinking or feel bad when you don't do it — like hitting the gym or brushing your teeth – you've developed a good habit.

Goal 1: Eat At Least Two to Three Cups of Veggies Daily

Incorporate a veggie whenever you start making dinner or preparing lunch for the following workday. Each week, try adding one veggie that you've never cooked with before to your meal plan. The excitement of experiencing a unique flavor and testing out a new recipe will train you to keep trying new (and more) veggies as the weeks progress. If you substitute veggies for higher-calorie foods, you'll also see the potential for weight loss. Amping up your intake to five servings per day can lower the risks of death from heart disease, stroke, cancer and respiratory disease.

Goal 2: Drink 64 Ounces of Water Every Day

The U.S. National Academies of Sciences, Engineering and Medicine recommends that women consume 11.5 cups of fluids per day while men should drink 15.5 cups. Drinking the recommended amount of water gives you noticeably more energy and mental clarity throughout the day. It also helps minimize muscle cramps and headaches. For more incentive, turn it into a game with your significant other: whoever drinks less water gets dish duty that night. If you have trouble remembering to drink water, buy a bottle with time markers that illustrate how much to drink by certain points of the day. You can also use a water tracking app like Waterllama to gamify the process.

Goal 3: Cut Out Late Night Sweets

Several studies indicate sugar too close to bedtime ruins your sleep. This is because sweets trigger an insulin response and burn up magnesium levels. If you are going to eat late, plan healthy snacks before a craving hits. Many dietitians recommend foods with tryptophan, such as cottage cheese or a turkey and lettuce sandwich (on whole grain bread).

It's not just about planning and carrying out your new habit — you have to remain inspired. There was a reason you decided to make a change. Remind yourself of those reasons by:

• Rewarding yourself. After a big goal or milestone, get yourself a gift. The U.S. Department of Health and Human Services suggests a nonfood item, such as new workout clothes or devices.
• Thinking about why you're changing your habits. Have a big vacation planned? Make it the wallpaper on your computer to stay focused on the goal.
• Tracking your weight loss progress. Some apps even encourage you to take pictures of yourself when you weigh in to see how your body changes.

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