Top Healthy Habits For Black Women That Actually Work

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The Importance Of Health For Black Women

The fact that we need to have an entire discussion on healthy habits for black women is paramount in itself. As a Black Woman, ask yourself the following: What makes black women uniquely different when it comes to maintaining a healthy lifestyle? Lifestyle habits are often linked to specific health conditions, but did you know that your overall lifestyle choices can also affect your health? That’s right – the things you do every day can contribute to your overall wellness or put you at risk for certain chronic diseases.

While some health risks are out of our control (like family history), there are plenty of things we can do to lower our risk of developing certain conditions. And, making small changes in our daily lives can have a big impact on our long-term health.

However, we know that there is more to the magic than what we eat! Establishing healthy habits is paramount to getting our weight under control. Make sure that you are incorporating a good amount of self-care ideas into your daily routine as well. I discuss self-care and black women in 21+ Best Self Care Ideas for Creating a Daily Self Care Routine. Black girl care is a must 365 days of the year. Please understand that your health is your most valuable asset.

As Black women, our health is often not a top priority. We are constantly juggling work, family, and social obligations, and often our own needs are last on the list. But if we want to be there for our loved ones, it’s important that we take care of ourselves first.

Healthy Habits For Black Women That You Can Jumpstart Today

The first step is to do an overall assessment of yourself. Do you know your numbers? Get your blood pressure, cholesterol, and sugar levels checked by a doctor. Once you know your numbers, you can take steps to improve them. Healthy lifestyle habits for black women should be something that we should all be able to achieve. We have to incorporate these SUBTLE lifestyle changes on a daily basis. Think about it, there is a very simple magical, coveted formula for weight loss. Cutting back what you eat and increasing the amount of activity or exercise that you do. Calories in vs. calories out. If it were really that simple, we would all be paper-thin models, right? It really is simple to incorporate these healthy tips into our day-to-day routines.

Everyone struggles with their weight, myself included. I would love to drop 20lbs while I’m practicing social distancing. Moreover, the current pandemic has many of us quarantined to our homes, hence we have to become creative without over-eating and becoming even more stagnant with our weight goals. Below are a few simple tips to get you started. Just remember that we did not put the weight on in a day, hence it won’t come off in a day!

According to the American Heart Association, cardiovascular disease is the leading cause of death for Black women in the United States. In fact, one in three Black women will die from heart disease or stroke. This is a staggering statistic, but there are things that we can do to reduce our risk.

By making small changes in our daily routines and adopting healthy habits, we can make a big impact on our overall health and well-being. From tracking our steps with a Fitbit to cooking more meals at home, there are many things that we can do to improve our heart health and overall health

There are many ways to improve our health, but it can be tough to know where to start. That’s why we’ve put together a list of 16 healthy lifestyle habits that every Black woman should strive for daily. These habits are easy to adopt and will make a big impact on your overall health.

Weight Loss Hurdles

Before you beat yourself up, keep in mind that a few studies have indicated that weight loss in black women may also be linked to genetic factors. It appears that our belly fat is different than the belly fat of our counterparts. WebMd highlighted a study by Hisham Barakat, PhD, and colleagues. Barakat works in the medicine department of East Carolina University in Greenville, N.C. Barakat and colleagues found that obese black women had more adenosine receptors in their deep abdominal fat than obese white women.

That’s why it’s so important to make our health a priority. By taking care of our bodies, we can reduce our risk of developing chronic diseases like heart disease, stroke, and diabetes. We can also boost our energy levels, improve our mental health, and just feel better overall.

Healthy Habits For Black Women (Get Started Today)

As simple as it sounds, simply start today! Start right now. Tell yourself that you are going to start today with simple things that will get you jump-started on your path. The great thing is that if you don’t accomplish everything today, you can, in fact, start over tomorrow.

Here Are 21 Heart-Healthy Tips For Black Women

1. Monitor Blood Pressure: Regularly check your blood pressure, as high rates of hypertension are reported among Black women.
2. Active Lifestyle: Aim for at least 150 minutes of moderate aerobic activity or 75 minutes of vigorous activity each week.
3. Balanced Diet: Focus on a diet rich in fruits, vegetables, whole grains, and lean proteins. Reduce salt intake to help manage blood pressure. Using an app such as Eat This Much can help you stay on track with eating things that help you achieve a healthy lifestyle.
4. Manage Stress: Engage in regular activities that reduce stress such as yoga, meditation, or deep breathing exercises.
5. Regular Check-ups: Schedule regular health screenings for cholesterol levels, blood pressure, and other potential risk factors.
6. Avoid Smoke: Stay away from smoking and secondhand smoke. If you smoke, seek help to quit.
7. Limit Alcohol: Consume alcohol only in moderation — up to one drink per day.
8. Healthy Weight: Maintain a healthy weight. Calculate your BMI to check if you’re in a healthy range and discuss weight goals with your doctor.
9. Sleep Well: Aim for 7-9 hours of sleep per night. Poor sleep is linked to higher risks of heart disease.
10. Control Diabetes: If you have diabetes, keep your blood sugar levels under control with the help of your healthcare provider.
11. Omega-3 Fatty Acids: Incorporate sources of omega-3 fatty acids such as salmon, mackerel, walnuts, and flaxseeds into your diet.
12. Hydrate: Drink plenty of water throughout the day. It helps to manage weight and improve overall health.
13. Fiber Intake: Increase your fiber intake with beans, whole grains, and a variety of fruits and vegetables.
14. Limit Saturated Fats: Reduce foods high in saturated fats like fatty cuts of meat and full-fat dairy products.
15. Social Connections: Maintain strong relationships with family and friends. Social support is key to mental and heart health.
16. Educate Yourself: Understand the symptoms of heart attacks in women, which can be different from those in men, including nausea, shortness of breath, and jaw or back pain.
17. Cook at Home: Prepare meals at home where you can control the ingredients and avoid unhealthy additives.
18. Monitor Cholesterol: Keep track of your cholesterol levels and discuss them with your healthcare provider.
19. Stay Informed: Keep up-to-date with the latest heart health research and recommendations specific to Black women.
20. Mindful Eating: Pay attention to hunger and fullness cues to prevent overeating.
21. Laugh Often: Incorporate laughter into your daily life; it lowers stress hormones, decreases inflammation in the arteries, and increases HDL cholesterol.

I’m a huge fan of taking baby steps. Try to get through a complete day of making simple healthy changes. If you can get through 24 hours, then you can get through 48, 72, or 96 hours; before you know it, you have managed to complete 1 week of subtle healthy changes.

These simple tricks will help you see real progress that is painless. Take your pick from the list. A few you can do immediately and some will take practice. Gains equal rewards and the goal is to make small steps that yield big results! Above all, getting started simply feels good.

Drink More Water To Lose Weight

Oftentimes, we overlook this simple, but important aspect of weight loss. You must make sure that you are getting enough water. For example, some of your hunger pains may be your body looking for water, not food. I can not stress this factor enough. Drink plenty of water. Drinking more water is by far one of the easiest healthy habits to incorporate. The vast majority of Americans are chronically dehydrated.

Drinking water at the top of the hour makes it easier to remember to drink water every day. Lastly, add a little bit of flavor to your water. Include crushed fruits and or a small amount of 100% fruit juice in your water. It will make it easier to drink water on a regular basis especially if you are not a fan of H20. Always drink water first before you decide to partake in a sugar-laced drink that adds on calories and pounds.

Get Enough Sleep

Sleep is important for so many reasons – it helps our bodies recover from the day, gives our brains a break, and boosts our mood. However, many of us don’t get enough shut-eye. In fact, according to the National Sleep Foundation, nearly one-third of American adults get less than seven hours of sleep each night.

Getting enough sleep is crucial for good health and well-being, so make it a priority to get a good night’s sleep every night.

Make sure your bedroom is dark, quiet, and cool to promote restful sleep. Establishing a regular sleep schedule can also help you get a good night’s sleep.

Consuming Healthier Foods As A Healthy Lifestyle Habit

Watch Your Portions

Recently, I wanted a bowl of cereal. I poured my normal-size bowl, then I decided to see how many calories were in a serving. To my surprise, I had poured the equivalent of 2.5 servings and was about to consume almost 500 calories. The point is that we overeat on a regular basis without giving it second thoughts. Portion size is important. Most of us are consuming twice the amount of food that we should eat on a daily basis.

Eat Your Vegetables First

Not only should you eat your veggies first, but you should also plan on at least 3 days out of the week, where you only eat veggies. One of the easiest ways to get your veggie servings in is to make a breakfast smoothie. Put in more green veggies than fruit. Eating your vegetables first will make you feel fuller and as a result, you may not eat as much as you would.

We all want everything to be easy. However, we know that most things worth having don’t come easy. Nonetheless, I promise an air fryer will have you wanting to make tasty veggies on a daily basis. Invest in an air fryer, it will change your life. I made Brussel sprouts and collard greens in my air fryer and I must say they were tasty and healthy. The Perfect Air Fryer

Don’t Skip Meals

Unless you are intentionally fasting, then do not skip meals. Try eating 4 smaller meals throughout the day. Consistently skipping meals jacks up your metabolism and makes your body think it is starving. On the other hand, meal planning will help you to eliminate skipping meals. Meal planning will enable you to make healthier choices.

Healthy Snacks

There is nothing wrong with eating a healthy snack. As I’m typing this, I’m snacking on a few carrots. When possible, replace your junk food with a few healthy snacks. If you have a craving for sweet foods, then consider eating grapes, but not too many Try some new fruits that you have not eaten. I love Cotton Candy flavored grapes and I promise you they are all that! I love eating watermelon as well at room temperature!

Do Not Eat These Foods

1. Fast Food– There is way too much unhealthiness in traditional fast food.
2. Sugar – almost everything has sugar added in. Try your best to eliminate all sugar. If you must have sugar then use a sugar substitute such as Stevia. See if you can eliminate all processed sugar from your food for just one week and share your results.
3. Baked Goods – This includes cakes, cookies, biscuits, bread, cereal, white rice- These are very high in sugar and carbs, which can lead to insulin resistance and diabetes.
4. Sauces –  Eliminate the sauces including Ketchup, BBQ sauces, and Chutney, Sauces contain a lot of sugar. Even a drop does harm. The ketchup your pour on your fries is the equivalent of pouring a 1/2 cup of sugar on your fries. If you must have ketchup, then try Heinz Tomate Ketchup with No Sugar
5. Energy Drinks- You might as well just drink straight sugar, these contain unhealthy amounts of carbs and sugars
6. Sugar Dairy – This includes your coffee creamers, condensed milk, ice cream, and cheese spreads – I can’t get rid of my coffee creamers just yet, hence I use Chobani Creamers which only have 4g ( I try to make this my only sugar of the day).
7. Fruit Juices / Sodas – There is nothing natural about the fruit juices; they contain tons of sugar
8. Processed Meats – Put back the boars head cold cuts and throw out those tiny Vienna sausages, cheese blocks, and full cream milk is allowed.
9. Coffee- A McDonald’s Carmel Latte has 43g of sugar in a 16 oz cup ( I use to grab one most Sundays as I headed to Home Depot – Then I noticed that I would need to tinkle continuously- which made no sense to me at the time because I’m thinking, I only had a small coffee… It was my body trying to eliminate all the sugar.) Check the nutritional value of your favorite foods at Fast Food Nutrition. Be very careful with the coffee and Bobo Teas, even a skinny latte from Starbucks has a ton of sugar in it.

Keep A Record Of What You Eat

I use MyFitnessPal to track all of my food. It’s so simple and easy. The app has a huge database of food and you can add it to the database as well. The app connects you with a wealth of info and other users that are on the same journey to eat healthily. Knowing the caloric intake of food as well as the sugar, etc., really does help you to make smarter food choices.

Keeping a detailed record of what you eat (use MyFitnessPal) will help you to see the bigger picture of how many calories you are actually consuming on a daily basis. Trust and believe that you will get use to tracking and it will simply become a habit like brushing your teeth twice a day. Seeing everything in black and white makes it have more of an impact. It will help you to make better choices. You will become hyper-aware of how few choices have a major impact on your weight loss journey!

Find An Accountability Partner

Find that one person that you chat with on a daily basis in regard to healthy eating and fitness. Having an accountability partner is key to staying on track. You can link your goals to see what each one is doing on a daily basis. In addition, I simply like touching base with my best friend on a daily basis. We literally start our day off in the am, planning out our day, and providing positive reinforcement for one another.

Get More Physically Active – Get In Your 10,000 Steps

It’s a known fact that black women can reduce their chances of becoming obese by simply adding in four 30 min workouts per week of moderate exercise. A few years back, I went to DC for a class. I managed to get in 29,000 steps in one day. Let me tell you, I visited a ton of monuments, museums, and parks. Our daily goal should be to get in 10,000 steps. If you don’t have a step tracker, consider purchasing one. I’m currently rocking my Fitbit Luxe that I picked up from Best Buy, it came with six months free of the Fitbit App. I highly suggest that you get yourself a watch that can track your steps. If you are a veteran of the armed services, you can obtain a free FITBIT by joining the VA Move Program.

I get super excited when I’ve achieved my 10,000 steps. With so many of us currently being homebound, it is easy to fall into a slump of not getting our steps in on a daily basis. Sometimes it’s the little things that motivate us. I’ve incorporated getting my exercise in before 9 am. I try to walk my neighborhood at least 3 times a week in the am.

Echelon Indoor Biking

I’m so excited to share this one with you. I’ve been researching indoor bikes for several months. As a child, I had a yellow ten-speed that I rode every weekend. I finally narrowed the choices down to an Echelon or a Peloton What are the chances that after weeks of researching, I came across an Echelon Bike, brand new in the box at Home Goods of all places? I snatched it up and brought it home.

I even stopped by REI and grabbed a pair of riding sneakers (they snap into the foot pedal) and I grabbed a pair of padded biker shorts…. I am ready to go. Since we know a pound of fat is equal to 3,500 calories, this number is a fact. If you aren’t dieting, you’ll have to burn 3,500 calories a week to lose one pound. Simple math. My goal is to do daily Cycling for half an hour five days per week. The goal is to burn an extra 1200 to 1500 calories per week.

You don’t have to go and get fancy and pick up an Echelon Bike, a regular bike will work just as fine. Two out of three days I intend to take my outdoor bike to the local trails that are near my home.

Ultimately I would suggest that you pick an exercise that you like and are comfortable with. Master and focus on it.

Food Prep For The Week

Take 15 minutes and meal plan for the week Make sure that you are incorporating the following. Plan out your food for the week. Having a plan will help you to stick to your goals. If you don’t want to plan then let Daily-Harvest help you jumpstart your meals. You can by all means use Daily Harvest to supplement your meals. They are 100% organic and might I add, absolutely delicious.

Preparation is also key and having a Prepdeck system has enabled me to make meal planning easy as 1, 2, and 3! This is my latest gadget and it definitely helps with my meal prepping.

One of the easiest things to do in planning is to make a smoothie for breakfast daily. It makes my mornings, so much easier. I know that I am going to get my veggies in and reduce my calorie intake on a daily basis. I’m not sure where I would be without my trusty Vitamix.

Weigh Yourself

I believe in weighing myself, and I weigh myself daily and log into my Weight Gurus App to track my weight loss goals. Having a scale that tracks my weight, BMI, bone density, fat weight, and water weight is a game-changer for me.

I know that there are individuals that don’t recommend weighing yourself on a regular basis, however you have to have a starting point. Personally, I weigh myself daily and connect with the weight guru app to keep myself accountable.

Traditional African Cooking

Embrace traditional ways of cooking that come from our ancestors. Here are 7 African Heritage Inspired Tips that should help you in your weight loss journey

1. Use lean healthy meats and opt for smaller servings.
2. Jazz up your food with natural spices & herbs instead of salt. Put the salt down.
3. Cut out seconds. If you feel the need to go back, then fill your plate with veggies only. Cabbage helps you to lose weight. Get a second helping of beets or green beans.
4. Use fruits as desserts and skip the cakes & pies.
5. Eat real food. Processed food is a no, no. Try and go one week without processed food and see what happens,
6. Don’t forget your water- add some ice & fruit.
7. Turn dinner time into healing time. The dinner table should be a place of healing. Share family time and good healthy food with your family.

Start A Weight Loss Challenge

Starting a weight challenge may be what you need to motivate yourself. Losing weight can be tons of fun (pun intended) when you opt to set up a challenge amongst friends, family, co-workers, or even FB friends. A little healthy competition never hurts anyone. Here are a few tips to get you started, also read up on how to set up a Weight Loss Challenge. Better yet I suggest that you do your weight loss challenge via Healthy Wage. If you are going to lose weight, you might as well earn some cash.

1. Set the dates for the challenge
2. Determine how to measure success
3. Decide whether participants will enter the challenge individually or as teams
4. Set the entry fee, if you’re going to have one
5. Choose the prize

If you really want to put your money where your mouth is at and wager a few coins to stay super motivated, check out the Ultimate Weight Loss Challenge where you can actually win money. Healthy Wage has various challenges where you can win money based on your weight loss. Make sure that you read all the details as it does involve you paying to be involved.

According to a recent Mayo Clinic study on weight loss, participants who received cash incentives were more likely to stick with the weight-loss program and lost more weight than participants who received no incentives. Find your incentive when you bet on your weight loss with a HealthyWager from HealthyWage.

Purchase New Workout Gear

I normally don’t advise women to spend money unnecessarily, however, when it comes to kickstarting your fitness journey, there is something about rocking new sneakers, leggings, hoodies, and other essential items that seems to pump you up. Here are a few items that I love from Athleta that will get you in the mood

Healthy Habits & Inspiration

I came across a few people and websites that may inspire us along our healthy journey. Here are just a few.

• April Lost 13 pounds

Healthy Habit Websites For Black Women

• JJ Smith is a certified nutritionist and weight-loss expert and author of the best-selling book, 10- Day Green Smoothie Cleanse.
• Black Girls Nutrition Empowering Women of Color to Eat Healthy without Sacrificing their Cultural Heritage
• The Black Women’s Health Imperative The Black Women’s Health Imperative (BWHI) is the first nonprofit organization founded by Black women to protect and advance the health and well-being of Black women and girls.
• Web MD
• Health Tips For African Americans
• Black Weight Loss Success

Healthy Habits For Black Women

What have you incorporated into your day-to-day life to help you lose weight? Share in the comments below

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