I've been here before. This place where I've ‘let myself go' so to speak. After months of ‘busy', and a rather challenging year, eating right and exercising fell entirely off my radar. But rather than declare sweeping New Year's resolutions, I think I know myself enough to commit to small changes instead. Like these 7 small changes that lead to big weight loss results.
7 Small Changes That Lead to Big Weight Loss Results
Somehow, we’ve been led to believe that weight loss is harder than it really is. While some people may believe that you need to move an entire mountain at once. The truth is that mountain can be moved one scoop of dirt at a time. You don’t have to change overnight to lose weight. All you need is to make small changes that lead to big weight loss results.
1. Cutting Portions
It’s not all about what you eat. It’s also how much you eat. You can gain weight overeating on supposedly healthy foods. What you really need to focus on is cutting back. For example, instead of ordering large fries, order small. The reason many people fail at losing weight is that they give up the foods they love instead of simply eating less.
2. Drinking More Water
Many times when you feel that you’re hungry, it’s actually dehydration setting in. Before you eat something, try drinking a glass of water. You should strive to drink the amount of water your body needs each day. How much is that? It’s simple. The number of ounces of water your body needs per day is your body weight divided by two. For example, if you weigh 200 pounds, you need at least 100 ounces of water each day. If you’re working out, you’ll need even more.
3. Eating More Fruits and Vegetables
Simply eating more fruits and vegetables (especially non-starchy vegetables) can limit the amount of high-fat foods we eat. When you make a plate of food, divide the plate in your mind. Half of the plate should be for healthy, low-fat, low-starch vegetables. Another quarter of your plate can be lean protein and the other quarter can be whole grains.
4. Switching Out Condiments
Did you know that simply choosing mustard instead of mayo can save you almost 100 calories per tablespoon and 10 grams of fat? That’s a lot of fat. While mayonnaise is delicious, choosing to limit it in your diet can greatly reduce the number of calories and fat grams you’re consuming. The same goes for the salad dressing you use. Choose a low-fat vinaigrette instead of a creamy dressing.
5. Sleeping More
With winter in full swing, I'm SO good with this option! Besides, sleep deprivation can cause weight gain. You want to shoot for 7 to 9 hours of sleep each night. Try going to bed just 30 minutes earlier each night until you reach your goal. This will also limit those late-evening snack sessions, which are a huge problem for me!
6. Skipping the Fancy Coffee Concoctions
This one is definitely harder for me than getting more sleep. It can be so tempting to grab a sugary, creamy coffee drink but those drinks can be loaded with fat and calories. For example, that delicious White Chocolate Mocha from Starbucks has 400 calories. If you’re on a diet of 1500 calories per day that’s a large chunk of your calories.
7. Making an Effort to Move More
Last, but not least, people get hung up on the idea that they need to hit the gym for at least 30 minutes. While that’s ideal, simply moving more will help you lose weight. Don’t worry about not having time to go the gym or not being able to afford the gym. All you need to do is move. It might be parking at the end of the parking lot or taking the stairs instead of the elevator. If you work at home like I do, you may have to be more creative. Go up and down the stairs a couple of extra times. Actually use that stationary bike or treadmill you bought last year! Each time you’re given the option to move more, take it.
The truth is weight loss isn’t a specially-formulated diet plan that you have to pay for. All it takes is making small changes that add up to big results. Eat less of the foods you love, eat more fruits and vegetables, and move more. It's simple and hard all at once. But I do know that the little things add up to big things over time.
Are you making grand New Year's resolutions this year? Or might you join me and commit to these 7 small changes chat lead to big weight loss results?
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