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MILWAUKEE -- When the school year begins, routines naturally start to take shape. Early mornings, packed schedules and busy evenings can make it challenging to prioritize your health.
TOPS Club, Inc. -- Take Off Pounds Sensibly, the nonprofit weight-loss support organization with a "Real People. Real Weight Loss." philosophy -- teaches that consistent routines and structure can help in your weight-loss journey. The back-to-school season may be the perfect opportunity to build simple healthy habits that fit into your everyday life.
These habits might include:
Planning meals ahead
Busy schedules often lead to last-minute, unhealthy food choices. Taking a little time each week to plan meals can help you stay on track. Try to --
-- Preparing healthy breakfasts (like overnight oats or egg muffins) you can grab quickly.
-- Packing balanced lunches instead of relying on convenience foods.
-- Planning dinners before the week gets busy.
-- Keeping nutritious snacks (nuts, veggies, hard-boiled eggs, etc.) available for the whole family.
Have a healthy morning routine
A rushed morning can set the tone for the entire day. Creating a routine can help you feel more organized and prepared. Consider --
-- Drinking water when you wake up. Drinking one to two glasses of water first thing in the morning can kickstart your metabolism.
-- Eating a protein-rich breakfast, like Greek yogurt with berries or eggs mixed with veggies.
-- Taking a few minutes to stretch or move your body.
Build movement into day
Exercise doesn't have to be a chore. Small amounts of movement throughout the day can add up. For example:
-- Take a walk after school drop-off.
-- Go for a family walk after dinner.
-- Park farther away when running errands.
Schedule workouts like any other important appointment.
Prioritize sleep, stress management
The back-to-school season can be stressful, and lack of sleep can make it harder to maintain healthy habits. Establishing a consistent bedtime, limiting screen time before bed, and creating a healthy sleep environment in a cooler and darker room can help you feel your best.
As your family settles into the school-year schedule, look for opportunities to make healthy habits part of your routine. A little planning can help you feel more energized and ready to take on the season ahead.
TOPS Club Inc. is the original weight-loss support and wellness education organization. Founded in 1948, TOPS is the only nonprofit, noncommercial weight-loss organization of its kind. TOPS promotes successful weight management with a "Real People. Real Weight Loss." philosophy that combines support from others at weekly chapter meetings, healthy eating, regular exercise, and wellness information.
Today, there are more than 50,000 members, including men, women, and international members who join chapter meetings in person or online, with thousands of chapters in all 50 states and across Canada. TOPS' online program is for people who might prefer that model or who live too far to attend in-person chapter meetings. Online resources include news and information from the health and inspirational community, meal planning ideas, workouts, chapter resources, and more.
Visitors are welcome to attend their first TOPS meeting free of charge. Membership is affordable, starting at $70 per year, plus nominal chapter fees. The longer you're a TOPS member, the more you save through reduced renewal rates.
Go to www.tops.org or call 800-932-8677 to learn more about TOPS and to find a local chapter.