New publications
How to completely overhaul your lifestyle in 4 weeks?
Last reviewed: 01.07.2025
All iLive content is medically reviewed or fact checked to ensure as much factual accuracy as possible.
We have strict sourcing guidelines and only link to reputable media sites, academic research institutions and, whenever possible, medically peer reviewed studies. Note that the numbers in parentheses ([1], [2], etc.) are clickable links to these studies.
If you feel that any of our content is inaccurate, out-of-date, or otherwise questionable, please select it and press Ctrl + Enter.
What is a healthy lifestyle? Where to start and how to switch to a different regime?
It is no secret that a healthy lifestyle is a proper daily routine, healthy nutrition, sound sleep and physical activity. However, in order to make adjustments to your life, you first need to tune in to this and take the first steps towards health and acquiring good habits.
Week by week, you will be able to develop healthy habits and completely change your usual lifestyle to a healthier one.
Week one
We begin to change our diet and, of course, our eating schedule, if it is irregular and consists of random snacks.
Try to eat at least three times a day, even if you are fully loaded at work, do not skip lunch breaks and diversify your sandwich menu with vegetables and fruits if you do not have the opportunity to have a normal lunch.
Limit your consumption of flour, fried, overly spicy and salty foods, and avoid processed foods.
Drink more water. Each person needs a different amount of water, and you can calculate what you need using the formula: 30-35 grams of water per 1 kg of a person's weight.
Week two
Sound sleep is no less important for health, so give your body the opportunity to get a good rest to restore efficiency, stability of the nervous system and normalize vitality. To have a good rest and gain strength, you need at least eight hours of night rest. It is advisable to go to bed at the same time, so it will be easier for the body to adjust its daily rhythms.
Lack of sleep can cause hormonal imbalance, disrupt biorhythms, and increase the risk of developing cardiovascular diseases. If you can’t get to bed at your scheduled time, try going to bed 10 minutes earlier each day than the previous one. Gradually, you will be able to reach your planned goal.
Week three
Walk more. Try to walk as much as possible and use the elevator as little as possible. According to scientists, ideally a person should walk at least 10,000 steps a day. By the way, a good way to monitor this is to buy a pedometer - a device that counts the distance traveled (number of steps × step length). In any case, movement is life, so even if you can’t go to sports clubs, exercise on your own and don’t be lazy about walking to work.
Week four
The relationship between immunity and stress is already a proven fact. Any stressful situations have a negative impact on human health, both mental and physical. Therefore, on the path to a healthy lifestyle, the right emotional attitude is necessary, because anxiety can nullify all the efforts of a person to rebuild his life. Also, prolonged stress affects the body's ability to resist infections and viruses that suppress weakened immune activity. There is no universal recipe for this case, but each person can find his own way that will help him distract himself from problems and not concentrate on minor troubles.
Be healthy!