Small changes in your weight-loss regimen can make big differences in your physical results. Losing weight is a balancing game between the calories you consume and the calories you burn. To lose weight, the calories you burn need to be more than the calories you take in. Making minor adjustments with that little bit of information can make big differences in your weight-loss journey.
Increase Non-Exercise Movement
In a Jan. 22, 2009, “USA Today” article, James Levine of the Mayo Clinic in Rochester, Minn., stated that if everyone moved around a little more during all daily activities, they would lose more weight. He points out that trends in the workplace, home life and daily chores have become less active. Because of this, people are burning 1,500 to 2,400 calories fewer than they once were, when their daily tasks involved more movement. Levine suggests that people make their lives more active by pacing while talking on the phone, taking the stairs over an elevator and parking farther from their destination. He does indicate that adapting to a routine of increased non-exercise activity can take about 20 consecutive days, so be patient.
Drink Water
Everyone drinks, every day. What you drink can make a big difference in the success of your weight-loss goals. Depending on how many servings you consume, sugary drinks, such as iced tea and soda, can add hundreds of extra calories to your body a day. By substituting water, you will stay hydrated, reduce your calories to zero and protect your teeth. A Jan. 4, 2010, “USA Today” article suggests flavoring your water with lemon, lime, cucumber or mint.
Choose the Healthy Options you Love
Make your weight-loss journey fun. You will be bombarded with suggestions, guidelines and plans. You need to cut back on certain foods, increase others, exercise more, move more during non-exercise and drink fewer of your favorite drinks. Although it may seem like a lot of let-downs, it is really an opportunity to reshape you life with new favorites that will keep you healthy for the rest of your life. The American College of Sports Medicine suggests that when starting a new exercise program, choose one you like. When you like what you are doing, you will want to do it more. So instead of thinking about all of the things you don’t like about starting a healthy lifestyle, make a list of the things you do like. Then incorporate them into you life. For example, if you like biking, ride your bike as often as possible. Ride to work, to your friend’s house, to the store or just for fun. Combine the foods you like to replace the unhealthy versions you also like. Instead of linguine with shrimp and Alfredo sauce, consider whole-wheat pasta with shrimp, pesto sauce and tomatoes.
About this Author
Jessica DeLisa graduated from Drexel University in 2006 with a bachelor’s degree in communication. To explore her interest in fitness she became a certified personal trainer in 2007. She has been writing for about two years, including for the magazine she started, “Fit In NJ Magazine.”
