20 Tiny Habits That Will Change Your Body Forever

Check out 20 tiny habits that will change your body forever!

Small, manageable habits can significantly improve your body composition, sleep, and energy levels. You don’t need major changes to see big results; instead, consistent, small habits over time can lead to major progress. For this article, Autumn Bates took a deep dive into 20 tiny, manageable habits that can transform your body forever.

Autumn Bates is a certified clinical nutritionist and functional health expert known for her expertise in nutrition and human performance. She holds a Master’s degree in Nutrition for Human Performance. Bates runs a popular YouTube channel where she shares science-based health and nutrition advice, recipes, and wellness tips. Her content focuses on making health and fitness accessible and achievable through practical, everyday habits and choices. She is also known for her work with intermittent fasting, gut health, and optimizing body composition through nutrition and lifestyle changes.

So Autumn recently shared her top 20 manageable habits that can change your body forever. From simple dietary adjustments to lifestyle tweaks, these habits are easy to adopt and highly effective.

20 Tiny Habits That Will Change Your Body Forever

Achieving a healthy body composition, better sleep, and higher energy levels doesn’t always require drastic changes. Often, it’s the small, consistent habits that make the most significant impact. By incorporating these tiny habits into your daily routine, you can see substantial improvements over time.

Incorporating these 20 small, manageable habits into your daily routine can lead to significant improvements in your body.

1. Add a Magnesium Supplement

Magnesium plays a crucial role in many bodily functions, including muscle recovery, nerve function, and sleep regulation. Despite its importance, many people are deficient in this mineral. A magnesium deficiency can lead to poor sleep quality, muscle cramps, and fatigue. Adding a magnesium supplement to your routine can help enhance sleep quality and muscle recovery. Look for magnesium glycinate or citrate, as these forms are more easily absorbed by the body. Taking your supplement in the evening can help improve your sleep patterns and reduce nighttime muscle cramps.

Related: 16 Signs That the Body Needs More Nutrients

2. Chew Your Food Thoroughly

Digestion begins in the mouth, where enzymes in your saliva start breaking down carbohydrates. Chewing food thoroughly ensures that it’s adequately mixed with saliva, making it easier for your stomach to process. This can help reduce bloating and improve nutrient absorption. Chewing each bite 20-30 times is a good goal. Additionally, well-chewed food helps you feel fuller faster, preventing overeating. For smoothies and soups, choose recipes that balance protein, fats, and fibre to mimic the benefits of chewing solid food.

3. Make Lemon Ice Cubes

Lemon juice is not only refreshing but also has properties that can help stabilize blood sugar levels. High in vitamin C and antioxidants, lemon juice can support immune function and skin health. By making lemon ice cubes, you have a convenient way to add lemon to your water throughout the day. This habit can enhance hydration and provide a consistent source of vitamin C. Simply squeeze fresh lemon juice into ice cube trays, freeze, and add to your water for a tangy twist.

4. Switch to Greek Yoghurt or Skyr

Greek yoghurt and skyr are superior to regular yoghurt due to their higher protein content. Protein is essential for building and repairing tissues, including muscles. It also helps keep you full longer, reducing the urge to snack on unhealthy foods. Greek yoghurt and skyr are also rich in probiotics, which support gut health. Aim for servings that provide at least 20-30 grams of protein. These can be enjoyed on their own, with fruits, or as a base for smoothies and breakfast bowls.

5. Roast Cauliflower Rice

Cauliflower rice is a low-carb alternative to regular rice, but its texture can be unappealing if not prepared correctly. Roasting cauliflower rice with your favorite seasonings can transform it into a delicious side dish. Spices like paprika, garlic powder, and herbs not only enhance flavor but also add nutritional benefits. Roasted cauliflower rice can be paired with protein and vegetables for a balanced meal that supports weight loss and blood sugar control.

6. Increase Your Egg Intake

Eggs are a nutritional powerhouse, providing high-quality protein, healthy fats, and essential vitamins and minerals. However, two eggs may not provide enough protein for a meal. Increasing your intake to three eggs boosts your protein consumption to around 18 grams. This is still below the recommended 30 grams per meal for muscle maintenance and satiety, but it’s a step in the right direction. Eggs are versatile and can be prepared in many ways, such as scrambled, boiled, or in an omelette with vegetables.

7. Keep Canned Tuna on Hand

Canned tuna is an excellent source of protein that’s convenient and shelf-stable. It’s perfect for quick meals when you’re short on time. Each can typically contains around 40 grams of protein, making it ideal for muscle building and repair. Look for tuna brands that are low in mercury and sustainably sourced, such as Safe Catch. Tuna can be used in salads, sandwiches, or mixed with avocado for a healthy, protein-rich meal.

8. Drink Half Your Body Weight in Ounces of Water

Hydration is crucial for overall health, affecting everything from digestion to skin condition. Drinking half your body weight in ounces of water ensures you’re adequately hydrated. For example, if you weigh 130 pounds, aim for about 65 ounces of water daily. Adjust your intake based on activity level and climate. Staying well-hydrated supports energy levels, cognitive function, and physical performance. Use a reusable water bottle to track your intake throughout the day.

Read Also: 5 Ways to Make Your Water Healthier

9. Use Proper Electrolytes

Electrolytes like sodium, potassium, and magnesium are essential for maintaining fluid balance, muscle function, and nerve signaling. Simply drinking water isn’t enough if you’re not replenishing electrolytes, especially after intense workouts or on hot days. Adding a pinch of sea salt to your water can help, or you can use a quality electrolyte supplement like Element. These supplements provide the necessary electrolytes without added sugars, supporting hydration and preventing symptoms like muscle cramps and fatigue.

10. Choose Protein for Snacks

Snacking on high-protein foods helps maintain muscle mass, supports metabolism, and keeps you feeling full longer. Protein-rich snacks such as hard-boiled eggs, cottage cheese, Greek yoghurt, and beef jerky are excellent choices. These snacks provide complete proteins that help activate satiety hormones and prevent hunger pangs, making it easier to manage your weight and energy levels. Keep these snacks readily available to avoid reaching for unhealthy options.

11. Wait Four Hours Between Meals

Allowing at least four hours between meals gives your digestive system time to reset and helps activate the migrating motor complex (MMC), which clears out leftover food and bacteria. This process reduces bloating and supports gut health. If you prefer intermittent fasting, a 14-hour fast can also be beneficial. Ensure that when you break your fast, you do so with nutrient-dense foods to support your metabolism and overall health.

12. Use Milk, Not Sugar, in Your Coffee

Replacing sugar with milk in your coffee can significantly reduce your daily sugar intake, helping to stabilize blood sugar levels. Sugar causes rapid spikes and crashes in blood glucose, leading to increased cravings and energy dips. Milk provides a small amount of protein and fat, which can help stabilize your blood sugar and keep you feeling satisfied. If you prefer a richer flavour, consider using heavy cream or half and half.

13. Add Cottage Cheese to Eggs

Enhancing your scrambled eggs with cottage cheese boosts their protein content and improves their texture and flavour. Cottage cheese is high in casein protein, which digests slowly and provides a steady release of amino acids. This combination of eggs and cottage cheese not only increases your protein intake to about 30 grams but also makes for a light, fluffy, and delicious meal. This is an excellent breakfast option to keep you full and energized throughout the morning.

14. Take the Stairs

Incorporating more physical activity into your day can significantly impact your overall health. Taking the stairs instead of the elevator is a simple way to add exercise to your routine. Climbing stairs increases your heart rate, improves cardiovascular health, and strengthens your legs and glutes. This habit also adds a resistance training component to your daily activity, which is beneficial for building muscle and burning fat.

15. Eat More Beef

Beef is one of the most nutrient-dense foods, providing high levels of protein, iron, zinc, and B vitamins. These nutrients are essential for muscle growth, energy production, and overall health. Eating beef can help you feel fuller for longer, reducing the likelihood of overeating. Ground beef is versatile and can be used in various dishes such as tacos, burgers, and stir-fries. Opt for lean cuts to keep saturated fat intake in check.

16. Walk for Five Minutes After Every Meal

A short walk after meals can help manage blood sugar levels by aiding glucose uptake into the muscles. This simple activity reduces post-meal blood sugar spikes and supports digestion. Walking also helps clear your mind and can reduce stress levels. Aim for a brisk walk to maximize the benefits, but even a gentle stroll can make a difference. Incorporating this habit into your routine can improve your metabolic health and overall well-being.

How to Use Walking to Get Down to 12% Body Fat

17. Eat Starchy Foods Last

Starting your meal with protein, fiber, and healthy fats can help control blood sugar levels and enhance satiety. By eating starchy foods like potatoes, grains, and beans last, you can prevent rapid spikes in blood sugar and reduce the risk of overeating. This strategy helps you feel full and satisfied with less food, supporting weight management and metabolic health. Prioritizing nutrient-dense foods at the beginning of your meal ensures you get essential vitamins and minerals.

18. Add Protein Powder or Yogurt to Oatmeal

Oatmeal is a popular breakfast choice, but it can cause a blood sugar spike if eaten alone. Adding protein powder or Greek yoghurt to your oatmeal helps balance the macronutrient profile, providing a more stable source of energy. This addition increases the protein content, which helps keep you full and supports muscle maintenance. Mix in fruits, nuts, or seeds for added fibre and healthy fats, creating a balanced and nutritious meal.

19. Get Outside for 15 Minutes Daily

Sunlight exposure helps your body produce vitamin D, which is essential for bone health, immune function, and mood regulation. Spending time outside also helps regulate your circadian rhythm, improving sleep quality. Aim for at least 15 minutes of sun exposure daily, preferably in the morning. This habit can boost your mood, energy levels, and overall well-being. If you live in a place with limited sunlight, consider a vitamin D supplement.

20. Switch to Full-Fat Dairy

Full-fat dairy products are more satiating than their low-fat counterparts because they contain both protein and fat. These macronutrients help raise satiety hormones and keep you feeling full longer. Full-fat dairy is also higher in vitamin K2, which is important for cardiovascular and bone health. Including full-fat dairy in your diet can help you manage weight and improve nutrient intake. Opt for products like whole milk, full-fat yoghurt, and cheese for maximum benefits.

Incorporating these 20 tiny habits into your daily routine can lead to significant improvements in your body composition, sleep quality, and energy levels. By focusing on these simple yet effective changes, you can achieve lasting health benefits without the need for drastic measures.

Remember, consistency is key, and over time, these habits will transform your body and overall well-being. For a full rundown of these habits that will transform your body and life, you can also watch the video below from Bates.

Read More: How to Eat for Performance Vs Health Vs Looks?