So you may be wondering, can a small change really help me lose weight?
Yes, without a doubt! I know from personal experience that losing weight can be overwhelming and very confusing. You have set some big goals, and it can seem like you not making the progress you want. This leads to frustration and deals a big blow to your motivation level. Instead of big goals, try to set some small goals that you are more likely to reach in the short term. Small short term goals and lifestyle changes will really add up to the bigger goals you want to achieve.
Here are some ideas you can begin trying today.
- Make sure you eat protein at breakfast! Eggs are a good starting point. Protein helps keep you fuller longer than a bagel or muffin (especially the high sugar white flour kinds). This will make you less likely to binge or eat more later in the day.
- Increase your fresh fruit and vegetable consumption. Avoid canned versions for a healthier choice.
- Park further away so you walk more and burn more calories. Better yet, leave the car behind and walk to your destination.
- Switch to 100% whole grains. This one is huge, get away from those processed white flour foods.
- Get more fiber, which helps keep you full and aids in digestion.
- Drink at least 8 classes of water. You’ll eat less and feel better.
- No more soda or sugary fruit juice, especially diet soda and other artificially sweetened drinks.
- Don’t eat while watching TV. You’ll be more likely to eat mindlessly as you are distracted from your plate and proper nutrition.
- Cook with heart healthy oils like olive oil or coconut oil, not butter or other fats.
- Keep a little dark chocolate on hand to satisfy your sweet tooth– so you won’t dig into that pint of ice cream.
- No more fast food. If you must eat it, then just grilled chicken with not bun or a chicken salad. It is a much better choice than the gut bombs all over the menu.
- Start strength training! More muscle means more calories burned all day long.
- Get a pedometer and use it! Set a daily and weekly goals and try to walk more steps every day!
- Log your calories in a journal to stay accountable. You might be amazed by what you are eating and how it is inhibiting you from reaching your goals.
- Schedule your workouts on your calendar and you will be much more likely to do them.
- Choose low fat milk, soy, almond, or rice milk over full fat milk and cream.
- Move more than you do now! Take the stairs, do squats when you bored. Just get up and move!
- Plan active outdoor activities instead of watching TV or seeing a movie.
- Skip the sugar in your coffee or cereal and wherever else you can.
- Choose snacks wisely. Fresh fruit, low fat yogurt, nuts, veggies and hummus are great options and will help you stay satisfied.
- Take a family walk after dinner.
- Flavor your food with spices and herbs instead of salt and sugar.
- Pack your own lunch and snacks. You’ll know exactly what’s in your food, and know you have healthy options at your fingertips!
Makes small changes and believe in the process. Remember that slow progress is better than no progress. Heck, even no progress is better that further regression.