Making decisions about food—what to eat, where to eat, how to eat—can feel overwhelming. As a dietitian with over 25 years of experience, my mission is to help you find peace with food and your body. By using my Six Simple Rules for a Healthy Lifestyle, I’ll guide you toward better health without the stress.
In the mid-1980s, just before I entered high school, I went through multiple reconstructive surgeries. This tough time led me to see myself as “the sick kid,” which deeply affected how I viewed my body. But one conversation with a doctor changed everything. He said, “Food can make you sick or healthy.” That simple yet powerful statement shifted my perspective and ignited my passion for nutrition. From that moment, I dedicated my career to helping others develop healthier relationships with food.
What I Learned Early On About Diets
At the start of my career, I believed diets were the answer. I thought that if I told people exactly what to eat, they’d succeed. One of my early clients lost 30 pounds following my plan, but then something unexpected happened. She told me she would gain the weight back because the attention from her husband, after losing weight, triggered old trauma. I realized then that the issue wasn’t just about food—it was emotional.
This realization reminded me of my own childhood. I remember my mom comforting me during a stressful moment with the promise of shopping afterward. That planted the seed for my shopping addiction. I turned to shopping whenever I felt emotional. Just like my client had emotional triggers with food, many of us do the same. Healing this relationship with food goes beyond just what we eat—it’s about how we feel.
The Six Simple Rules for a Healthy Lifestyle
From these experiences, I developed my Six Simple Rules for a Healthy Lifestyle. These rules aren’t about perfection; they’re about progress. Let’s dive in:
1. Eat When You Are Hungry
Portion control is important. Start by cutting your normal portion in half, then wait 15 minutes to see if you’re still hungry. This rule helps you tune in to your body’s hunger signals and prevents overeating. Understanding your true hunger is the first step to better health.
2. Eat What You Love
Make sure the food loves you back. Choose nourishing foods that make you feel good. This rule isn’t about restriction but rather aligning your choices with what serves your body and makes you feel energized.
3. Eat Without Distractions
Be present when you eat. It’s easy to snack mindlessly in front of the TV, but this disconnects you from your body’s cues. Practice mindful eating by focusing on your meal and your hunger levels.
4. Walk 10,000 Steps a Day
Movement is key to overall health. Whether you’re taking a Peloton class or walking through your neighborhood, aim for 10,000 steps a day. It’s an easy, effective way to keep your body active.
5. Drink 8 Cups of Water Daily
Hydration supports digestion, boosts energy, and keeps you feeling great. Make it a priority to drink at least 8 cups of water every day.
6. Get 7 Hours of Sleep
Sleep is where the magic happens. Your body repairs, recharges, and resets during sleep. Prioritize 7 hours a night to help your body function at its best.
Progress Over Perfection
These Six Simple Rules for a Healthy Lifestyle may sound simple, but they aren’t always easy. The journey to better health doesn’t require perfection, just persistence. You can’t mess this up unless you stop trying.
Start by getting curious about your habits and take one step at a time. I’ll be with you every step of the way, guiding you to a healthier, happier you.
Kim Shapira is a Los Angeles-based celebrity dietitian, nutritional therapist, and author of This Is What You’re Really Hungry For. She is also the founder of the Kim Shapira Method and a volunteer contributor to On The Record.
