Simple Habits

Simple Habits

Small Changes and Simple Habits For Weight Loss Results

simple habits woman cooking

Intermittent fasting or turning to veganism is often a path many adults take to accomplish their weight loss goals. But many of us who try to make such major changes in our lifestyle begin to miss our afternoon candy bar or feel deprived without butter. Pretty soon, some of us revert to our old habits and end up gaining back the weight we lost and then some. If you’ve been watching your weight fluctuate instead of moving in the direction you want, you might find more success with a more gradual approach. Small changes to your daily routine can add up to large results, and finally make a big difference on your bathroom scale. The truth is, minor adjustments can often be more sustainable because they better suit your lifestyle. We've listed some small changes to your daily life that can make it easier to slim down, starting with these simple habits to incorporate into your diet and workout.

Change Your Eating Habits

  1. Cook more. Preparing your own food allows you to control the ingredients. Restaurant meals tend to have more calories, salt, and sugar. That’s true whether you’re eating at a fast food outlet or a fancy bistro.
  2. Plan your meals. Write out a menu for your daily meals and snacks. You’ll be able to tell at a glance if you’re getting all your required nutrients, and you’ll probably eat less.
  3. Stock your kitchen. Keep healthy snacks on hand, along with staples for light meals. You can make room for the good things by getting rid of junk food.
  4. Increase your fiber. Some studies suggest that eating more fiber is the single most significant change you can make in your diet. The top sources include split peas, lentils, and black beans.
  5. Boost your protein. Foods rich in protein fill you up and recharge your metabolism. Plus, your body has to burn more calories to digest them, compared to carbohydrates and fats. Include some protein in each meal and snack.
  6. Eat breakfast. Refueling in the morning helps to prevent excessive eating later in the day. Start out with something hearty and nutritious, like Greek yogurt with berries and nuts or a bean burrito.
  7. Control portions. Forbidden foods can become so tantalizing that they lure you off your diet. Reduce your serving sizes so you can enjoy your favorite treats without any guilt.
  8. Focus on whole foods. Make vegetables, fruits, and other natural foods the core of your diet. Cutting back on packaged items will eliminate most empty calories.
  9. Drink water. Quench your thirst with plain water and tea instead of beverages loaded with calories. Staying hydrated facilitates digestion.
  10. Be mindful. Slow down and pay attention to what you’re putting on your plate. You’ll enjoy your food more. You’ll also be more likely to notice when you’re full instead of continuing to eat more than you planned.

Change Your Exercise Habits

simple habits man squats

  1. Be consistent. A successful exercise plan is one that you can stick to. Select activities that you like and invite a friend to join you. Aim for at least 250 minutes of moderate-intensity exercise a week if you’re trying to lose weight. That translates into about 35 minutes each day.
  2. Build muscle. Increasing your muscle mass enables you to burn more calories even when you’re at rest. Lift weights or do squats and pushups with your body weight.
  3. Move your whole body. Speaking of squats and pushups, devote most of your workout sessions to exercises that target your whole body. They’ll burn more calories than smaller movements like bicep curls.
  4. Train in intervals. High intensity interval training pays off. Alternate between brief bursts of intense activity and even briefer rest periods. For example, run for a few minutes while you’re taking a walk.

Small changes to your daily diet and exercise routine, and establishing a few simple habits that will support those changes, are far more likely to produce the results you're looking for on the bathroom scale. Setting goals and creating a reasonable plan to reach those goals will make it easier to stick to than unrealistic changes that turn your life upside down. Eat healthier one small step at a time. You can shed weight without massively disrupting your life or feeling deprived.

Contact Tim Adams for more great tips for recommended fitness accessories.

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If you would like to map out some simple changes to help you reach your weight goal, and you'd like to discuss it with a professional, RX Fitness works with hundreds of nutritionists, coaches, and personal trainers. We'd be happy to refer you to one who can help. If you're looking for a great selection of fitness equipment and accessories of all kinds, we carry the top brands to fit every goal and budget and we're here to make your fitness routine more productive. Stop by our store in Thousand Oaks or give us a call. And don't forget to check out Tim's best-selling book, Fitness Equipment – A Shopper's Guide, available at Amazon and other online book sellers as well as in our store.

Contact Tim Adams for a free consultation or stop by the store and take something for a test drive. We’re here to help.

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