This is a simple guide to creating a healthier you in just one month! Some of these may be difficult, but the end results of feeling great are well worth it.

If you stick with these 12 habits daily, you will begin to feel and see results in 30 days.

Challenge yourself!

1. Drink (at least) 8 Glasses of Water a Day

There are several reasons to drink more water. Drinking water increases your energy, flushes out unwanted toxins, prevents cramps and headaches, promotes weight loss and boosts your immune system! These are only a few of the many benefits to drinking water everyday. If drinking plain water gets boring you can infuse it with fresh fruits, vegetables and herbs. Lemon, strawberry and mint is one of my favorites! It is best to avoid most plastic water bottles, as they have BPA. It is a good idea to get a stainless steel reusable water bottle that is eco friendly.

2. Eat Healthy Fats Daily

There is no reason to fear healthy fats! Your body needs these fats, especially your heart and they can actually help you lose weight! Eating healthy fats such as unsaturated and omega-3’s are important for boosting brain function and your immune system. Some examples of healthy fats include nuts, seeds, eggs, extra virgin olive oil, avocados, and fatty fish (like salmon or mackerel). It is important to eat these foods daily, but also keep in mind to have them in moderation.

3. Get 8 Hours of Sleep Every Night

Lack of sleep can lead to multiple health problems, such as increasing the risk of diseases and weight gain. Our bodies need at least 7 to 8 hours a night to rest, especially if we are incorporating exercise into our daily routine. Make sure to give your body a break and try to get to bed early so you have plenty of time to catch some z’s. It is important to have a routine and try to go to sleep and wake up around the same time everyday.

4. Eat More Fiber

Fiber is important to include in your diet for many reasons! It helps to manage your weight, promotes skin health, heart health, control blood sugars and decreases the risk of stroke. Here are some tasty fiber filled foods to include in your diet: berries, beans, cruciferous vegetables, root vegetables, and chia seeds.

5. Stretch Daily

Most of us know that it is important to stretch before exercise, but what about stretching in the morning or before going to bed? Regular stretching is extremely beneficial for your body! It can decrease the incidence of injuries, promote detox and improve your bodies circulation. Yoga is a great way to get stretching into your daily routine, and it is very relaxing as well. There are many videos on youtube that show different stretching regimens you can work into your daily routine.

6. Eat More Plant-Based Protein

Typically, when we think of including protein in our diet – we think of meat, eggs or fish. However, there are many delicious and healthy plant-based sources of protein. Too much animal protein can lead to health issues, so including plant based protein in your diet is a simple solution. Some examples are seeds such as chia, hemp and sunflower seeds, avocados, broccoli, green leafy veggies and legumes.

7. No More Trans Fats

It is important to cut out ALL hydrogenated and trans fats of your diet. These fats raise your bad (LDL) cholesterol and lower your good (HDL) cholesterol. Eating these fats regularly increases your risk of heart disease, stroke, and diabetes. To make sure you do not eat trans fats you must read labels! Avoid anything that says “hydrogenated” or “partially hydrogenated”. Some examples of trans fats that many eat daily include vegetable oils and margarine. Instead of these harmful ingredients use oils such as olive oil, coconut oil, avocado oil and grass-fed butter.

8. Exercise 4 Days a Week

If you haven’t already incorporated exercise into your weekly routine, you should start now! Not only does exercise help your body physically, it provides mental benefits as well. Whether you are going on walks, attending spin class, or swimming laps, it is good to get at least 30 minutes in 4 days a week. Find an exercise that is fun and enjoyable for you!

9. No More Processed Sugar

There is no need to include processed sugar in your diet! It leads to a myriad of health issues, including obesity, diabetes, heart disease, Alzheimer’s and cancer – to name a few. Instead of eating processed sugar, include natural sugars in your diet from fresh fruits. When you feel yourself craving sugar, grab some grapes or an apple. Cutting out sugar can be difficult in the beginning, but as time goes on you won’t miss it anymore.

10. Stay Motivated

There will be times when you slip up and make mistakes, and that is okay! It is important to know that these things will happen and to stay positive. Don’t be too hard on yourself if you eat a bad meal or miss a work out, just focus on the future and a healthier you!

11. Eat More Raw Vegetables

This is a very easy way to begin eating healthy! When you eat raw vegetables you get more vitamins such as vitamin A & C. Additionally, eating raw veggies has the benefits of cancer-fighting properties. Raw veggies are the perfect snack, you can enjoy them plain or make a hummus to dip them in. A few of my favorites that I carry around with me are carrots, cherry tomatoes and bell peppers.

12. Increase the Intensity of Your Workouts

Although it was already listed above to exercise 4 times a week, it is a good idea to include high intensity workouts in your weekly routine.

According to Shape, high intensity interval training burns more fat, builds a healthier heart, and speeds up your metabolism. These workouts can be done anywhere, which is convenient and they do not require any equipment. Here are some examples for