The Being Habitually Healthy (BHH) Challenge started on September 9th, with the aim of creating habits around a healthy lifestyle in me and my friends. Today, as the duration comes to an end,I wish to put down my thoughts on how the challenge worked for me in specific and what I aim to do next.
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I started the BHH challenge because I felt I had gone a little astray from the healthy routine I once followed. I had gained weight, was careless with the type of food I was eating, neglected my mental health and absolutely lacked energy.
My friends wanted to improve their habits too and so we were all driven towards our main goal.
The challenge aimed at addressing 6 habits, namely the Intermittent fasting (16/8) schedule, drinking water, healthy diet, physical exercise, mental health and sleep.
We all wanted to incorporate these habits in a way that we are able to continue it in the long run. Hence there were no fixed schedules, no fixed diet, and no specific choice of exercise. Each person had to adjust their routine in their own satisfactory ways, not moving too away from what we were already following in our lives.
When it came to measuring results, we had many methods, but for convenience sake, I will yet again refer to James Clear’s levels of change (in the book “Atomic Habits“) that happen, when a habit is formed
- Change in Outcomes ie visible changes
- Change in Process ie routine changes
- Change in Identity ie changes in beliefs
If we are successful at reaching the 3rd level ie change in identity then we can confidently say that yes these factors have truly become habits
Has it been so in my case?
Read on to find out.
How did I fare on the 6 factors of the Being Habitually Healthy challenge
To start with, I believe I shouldn’t have tried to get all the habits to be exercised together. They are all good habits to follow but habits do take time to be formed and so I for one, could only adopt a few into my routine.
Intermittent fasting Schedule
Though my aim from the challenge was to primarily adopt a healthy routine, I did want to lose some weight. I had found that this schedule had really worked for some of my relatives (for weight loss and diabetes) and that’s why I had decided to take it up.
The 16/8 fasting regimen gives me only an 8-hour window to eat my meals and fast for the rest of the 16 hours. My eating window to be specific has been from 12.30 pm to 8.30 pm and I follow this every single day of the week.
I can confidently say that this has worked out for me. I was never a breakfast person and so it was easier for me to skip the first meal of the day wholeheartedly. I don’t feel hungry in the mornings any more and am able to survive with only a cup of coffee till lunch. (Yes, I do take a regular cup of coffee with milk and sugar)
Now I admit that I have broken the routine once in a while, but I think that’s okay and need not be taken seriously.
One aspect to note here though, is that I had some changes in my menstrual cycle, after the first month of fasting. Three months after, I now believe (and after some research), that it was probably because my body sensed the change in routine and adjusted accordingly.
Drinking Water
This habit was a natural by product of the IF schedule. Whenever I felt hungry in the first few weeks, I drank water and slowly the habit was formed. Hunger is not the cue anymore, so the frequency has reduced but I am able to sustain the habit of drinking water, half an hour before and after every meal and whenever I am thirsty!
Another addition that I made here was drinking warm water. This truly helped me to stay away from the colds that were making the rounds in my family, curbed my binge eating habit during meals and also helped with digestion.
Healthy diet
I have definitely developed the habit of keeping an eye on my meal proportions. Now it’s almost always half a cup of rice or 2 small chapatis, half a cup of the vegetable dish (salad or side dish) I prepared, and a cup of protein (non-veg or some dal based curry).
I have reduced (and not eliminated) my intake of sweets. Processed food like refined flour and sugar are things that I now use with care and may change them later, once I have a bunch of recipes with the alternatives.
Physical Exercise
During the challenge, I had started with Surya Namaskaram since I could not commit to daily walks or exercises. The exercise had really started to help my energy levels while I was at it, but when the whole routine broke apart for a few days, I could not continue and have unfortunately still not been able to restart.
Mental Health
Another habit that I was successfully able to adopt (rather readopt) was prayer. Yes, consistent prayer is back in my life and that is the first thing I do after getting up in the morning. Honestly speaking, this was one habit that I really wanted to get back to because of the way it influences me.
Prayer helps me to contain my thoughts, my stress and reminds me of the blessings I have today, so I am grateful to have the routine once again.
Sleep
The only factor that I could not work upon in the challenge, was poor sleep. I researched on it and recognized the various methods that I could use, to get myself a good night’s sleep, but I still have to practise these strategies in my life.
So what changed for me in the BHH challenge?
Referring to James Clear’s levels of change, let me put this out very clearly:
Visible Changes– Physically I have lost 3.5 kgs and 1.5 inches of waistline. (Yes yes yes!) It doesn’t yet show in my overall appearance but that doesn’t bother me because I definitely feel lighter. My energy was great when I was strict with the yoga routine, but it has dropped again because I discontinued it. My skin hasn’t really changed but I don’t feel that heavy moving around with my body weight now.
Routine changes– The mornings are more composed now with prayer and fasting in control. This has made me more planned, productive and mentally fit. Meal proportion checks on my plate, have become a routine too. I am also careful to not eat impulsively. Even if there is something very tempting before me, I choose something healthier (like a fruit or nuts) and convince my mind that I can have the unhealthy snack later (which I eventually forget).
Changes in Identity Although I gained a lot of perspective and new strategies around healthy eating, fitness, mental health and sleep habits, I believe I have not reached this level yet. Habits have to be repetitive to be able to become a part of your identity. I believe I have found the path towards this level but it will probably take more time to incorporate it into my belief system.
What next?
I am happy that I took up this challenge because it gave me a reason to retrospect on the kind of routine I have been following and the kind of person I believe I am .
Sometimes it is very difficult to keep up because of many reasons like the lack of time, lack of support and factors absolutely outside my control (like sickness).
Yet, in the three long months, I have realized one thing- if I have to make this happen, I have to “work” towards making it happen, just like any other priority in my life. So yes, I will continue these habits for as long as I can and hopefully one day I will be able to reach the third level of change, where I become a person fit in mind, body and soul.
At this point, I want to sincerely thank all of you who stood by me in the 3 months- my accountability group Preethi, Priyanka and Sweety, friends who followed the challenge and tried it to some extent (Elna, Ashish, Heather, Soumya, Sapna).
Regardless of how frequently you posted your experience and comments, I am grateful that you participated and shared your experiences with me. I am certain that your small and big contributions, may have helped a lot of other passive readers as well.
Next year I hope to come up with a better plan, with more structure and resources so you can all join me towards being habitually healthy! Give me a shout out if you’re interested and I will keep you posted when I start planning on the challenge.
Remember- Being habitually healthy is an investment for life. If you take it seriously today, your circle, ie your family and even friends would naturally follow, thus creating a responsible and health focussed society that can contribute productively in your very important roles in the world.
Enjoyed reading the content here? You might like to browse these as well
Why I am pledging to be habitually healthy today
Meet the accountability group for the BHH challenge 2019
My progress with the intermittent fasting schedule
My challenges and wins in the BHH challenge 2019
8 weeks into being habitually healthy
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Hi! My name is Rubitah. I’m a Content Writer certified Life Coach, Counselor, Social Work professional and the Founder of Being Rubitah. Over the years through my professional and personal life, I have realized that prayers and love can do wonders to family life once you come to terms with yourself and surrender to God. Do you relate to me? Then you may like what I post here! Read more about me
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