New year new you? So not. Weight loss can feel like an uphill struggle. Ditch the unrealistic new year's resolution and take small steps each day to shed pounds and fit into your skinny jeans this year.
It’s common to set high goals to trim the fat, but experts say that setting smaller goals could do more for our health. They are less overwhelming than a big, sudden change. Here are 10 small steps that are achievable and easy to fit into your daily routine:
Remember when you made additions in elementary school? Well, it comes in handy on the scale and fat accumulation equation. The truth is, over time, if you gain a pound or two every so often, the extra weight adds up. The reverse is also true. Do the subtraction by reducing the fat-causing foods from your diet. You'll find the numbers on the scale reducing in no time.
Movement is a given activity that you do each day. Become more intentional about how many steps you take a day. Use a pedometer to count your daily steps; then add 2,000, the equal of one extra mile. Keep adding steps, 1,000 to 2,000 each month or so, until you take 10,000 steps on most days.
Breakfast eaters tend to weigh less and have better diets. This is because you use up most of your energy consumed from food during the day. So instead of the excess fat stored in your body, it is metabolized as energy. Make sure to have a nutrition-packed breakfast before getting about on your day.
Psst! Want to know a secret? You can look slimmer with a daily serving of whole grains. Whole grains increase calorie loss. It speeds up metabolism by lowering the number of calories retained during digestion. If you are like the most people, you probably eat less than one serving of whole-grain each day. Incorporate three-grain servings each day to lose weight.
We all need something green to help support a balanced diet. It supports healthy digestion and a feeling of being energetic throughout the day. Have at least one green salad every day. Eating a salad (with low-fat or fat-free dressing) is filling and may help you eat less during the meal. It also counts toward your five daily cups of vegetables and fruits. Can't stand salads? Get your greens in with a smoothie blend to double your veggie intake. A cup of kale (also known to be a superfood) in your morning blend will do the trick.
Food has a lot of calories, and calories count. Use an app to track how many calories you take a day. Once you've determined your calorie goal based on your ideal BMI. You can then make better food choices to reduce calories. Start with eliminating liquid calories. Switch to water or flavored water instead of soda. Eat lean meats and poultry without the skin. Switch to lower-fat cheeses. Use a nonstick pan with only a dab of oil or butter if needed. These are some small ways to reduce calories that will count to weight loss over time.
Eating foods high in calcium can help promote healthy weight loss. It helps build strong bones and is essential for muscle function. Dairy calcium is good for bones and may also help you lose weight. Considering calcium with two or three daily servings of low or fat-free milk or yogurt.
Whenever you eat, become mindful and deliberate about your food portions. Normal stomach size is no more than the hand fist. Use this as a guide to measuring the size of your food intake. Generally, the smaller the bag, bottle, or bowl, the less you will eat. A healthy portion size takes the stress out of losing weight.
Start where you are. Set small goals to lose 5 to 10 pounds from your current weight. Weight loss lasts longer when it is gradual and not drastic. These small weight losses have huge health benefits and a leaner appearance.
Writing things down can help you eat less and stay on track of your progress. Write down what you eat over time and look for problem spots. You can also use an app to do this. The results will encourage you to keep going on your weight loss journey.
Take small steps and enjoy the journey. Whether you want to lose five pounds or a hundred, it's always best to focus on one thing at a time to improve your health.
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