It's
often the little moves that lead to the biggest gains, and in the case of
weight loss, they can also lead to the most significant, well, losses.
With
a simple swap, or a minor meal
schedule change, the dreaded "d-word" becomes much less daunting. So
as you're gearing up on your new journey, keep these small changes in mind to
help make your goals achievable:
1.Change your drink
Drink diluted fruit juice or infused water.
Natural fruit juices contain lots of calories. Cut them in half by diluting
them with water.
2. Reach a limit
Stop eating when you've eaten 80 percent of your
normal amount, and wait 20 minutes. You'll feel satisfied because it takes 20
minutes for your stomach to signal your brain that you're full.
3. Eat breakfast
A survey of more than 2,000 people who lost
significant weight and kept it off for at least 5 years found that 78 percent
ate breakfast 7 days a week.
4. Cut 100 calories a day
That's roughly the amount of calories in a handful
of chips or a light beer. Eliminating 100 calories a day would
be the equivalent of 700 calories a week and could lead to nearly 10 pounds of
weight loss a year. Go ahead, skip the cheese pasta topping and go for
vegetables only, or reach for carrot sticks instead of fried chips as a snack.
5.Change your meals
Eat your largest meal at breakfast or lunch. And
lighten up at dinner. This gives you hours of activity to burn off the
calories. If you consume a lot of calories late in the day, you're more likely
to store these calories as fat.
6. Walk for 30 minutes daily
A walking workout is
all you need to do to move from couch spud to moderately fit, a change that
will provide significant health benefits.
7. Strength train to build muscle
After age 30, your muscle mass starts to shrink by
about one percent per year. That's why older folks get fat. Muscle is more
metabolically active tissue than fat. By building more through strength
training, you automatically burn more calories 24/7
8. Change the package
Never eat out of the original container. How many
times have you dipped your hand into the chip bag only to find yourself staring
at the bottom 15 minutes later?
Adapted From Men's Health Big Book of Uncommon
Knowledge
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