If your doctor has recommended that you lose a few pounds, you’re certainly not alone. Losing weight is a very common goal amongst the young and old alike. Sometimes this goal can feel intimidating or insurmountable, and you might assume that you’ll need to totally revamp the way you eat and live your life. Luckily, you can embrace many small changes to lose weight successfully. Minor adjustments can bring about major transformations.
Simple Changes to Lose Weight
Use smaller plates and bowls.
Portion control can be tricky, especially when you’ve gotten used to eating similar portion sizes for decades. To fool your mind into accepting less food, try swapping your large plates and bowls for smaller versions. Emptying your plate will feel just as satisfying, and you’ll cut back on the calories you consume without totally altering your diet.
Enjoy a daily walk.
A new exercise regimen can be difficult to maintain, and you might find your options intimidating. We recommend starting with a simple walk each day. Don’t view it solely as exercise either. A walk can be invigorating or relaxing. It can provide an opportunity for you to lose yourself in your thoughts or talk with a friend. It allows you to breathe in some fresh air and experience the beauty of nature. If you think about all these benefits of walking, instead of focusing on the exercise aspect, you might enjoy it more and find it easier to do each day.
Keep a food journal.
Many people underestimate how much they eat each day (source). To avoid this, make a habit of writing down every single thing you eat by keeping a food journal. Although you may wish to write down the calories as well, this isn’t always necessary. Sometimes just keeping a record for a few weeks will help you realize where you can cut back. Or, you might find that you’re less likely to eat in excess because you know you’ll have to write it down afterward.
Control your environment.
It’s hard to resist cookies and candy if you keep boxes of them in your cupboard! Be careful what foods you bring into your home, so that when hunger strikes, you have plenty of healthy options at hand (fruit, veggies, nuts, hot tea) and very few guilty pleasures to tempt you. In addition, when going out to eat, try to choose restaurants that have healthy options available.
Use commercial breaks for strength training.
Strength training offers a variety of benefits beyond weight loss; it can lower your risk of injury, improve your balance and agility, boost your energy levels, and more. Plus, you can do it at home with resistance bands, small hand weights, or simple substitutes, like cans of soup. If you’re struggling to find time for strength training in your day, take advantage of commercial breaks when you’re watching your favorite TV shows. This is also a great activity to do with friends, as you’ll all be more motivated and have more fun as a group.
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Which of these simple changes to lose weight will you try first?
Sustained weight loss has been linked to improved heart health, fewer orthopedic issues, and enhanced mental health (source). However, it’s important to talk to your doctor if you’re eager to lose weight so that you can receive professional, personalized advice.
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