10 Small Changes to Lose Weight

Rome wasn’t built in a day and neither was your body.

To make weight loss stick, you need to make consistent small choices. It is those small choices that lead to big changes.

I will admit: it kinda sucks that there isn’t a magic bullet and sustainable weight loss and healthy living doesn’t happen overnight.

However, the flip side is that you don’t need to make huge changes to lose weight. It’s not an insurmountable challenge.

You can scale the healthy mountain and reach your goals with a series of small actions that can lead to big changes.

My mantra and goal for you:

honor your body, become aware what you are doing, and make your choices based on whole and healthy living.

If you do this, the rest will follow.

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Remember: I am not a doctor, please consult your doctor before attempting any new exercise program. 

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Note: all gifs below are from giphy.com

1. Stop F’ing Weighing Yourself 

I totally get it.

I used to weigh myself everyday, sometimes twice a day. 

Two pounds up from my “acceptable” weight and I would obsess and my day would be ruined.

Weight fluctuates due to time of the month, water, fiber intake, weather, strength training… it’s a losing game to gauge your health on your weight.

Focus instead on how your clothes are fitting, eating healthy foods, upping your water intake. If you want to weigh yourself, fine. But limit it to a check in…not a measuring stick of your value.

2. Find A Movement That Moves You 

There is no hard and fast rule about how you have to exercise. I love Pilates and spin and could take class after class after class; you put me on a treadmill and I’d walk off in about 2 minutes.

Stop torturing yourself with classes or exercises you don’t like. Life is too short to spend it doing something you hate.

That being said, I am a firm believer that there is SOMETHING out there for everybody.

Walk, dance, jump rope…whatever gets you moving is acceptable and encouraged.

Current guidelines recommend moderate exercise 30 minutes everyday.

However, when you are starting out that can seem like torture.

When I first started to workout at the gym, I could only do 20 minutes a time. So, start with what works for you. If you can only do 10 minutes a day, 3x a week great!

Start small and work your way up.

3. Drink Your Water

Being properly hydrated can lead to help your body burn fat.  The  Journal of Clinical Endocrinology and Metabolism found that drinking 17 oz water increased the metabolic rate of healthy men and women by 30%.

So, drink your water yo!

  • About 15.5 cups (3.7 liters) of fluids for men
  • About 11.5 cups (2.7 liters) of fluids a day for women

Tea, coffee, and other beverages can help keep you hydrated but don’t do it like water does.

4. Add more steps

Get a pedometer/Apple watch/Fit Bit and track your steps for a day. The next day, try and beat your steps.

Sounds simple, I know but the act of adding an extra 100 steps a day can add up to a big changes.

5. Sleep More

There is a connection between sleep and weight loss. If you are sleep deprived, your metabolism gets screwy.

Hormones are intimately tied with weight loss and sleep; specifically:

  • Ghrelin
  • Leptin.

Ghrelin is the hormone that tells you when to eat and Leptin is the hormone that tells you to stop eating.

When you are sleep deprived, your body produces more Ghrelin (i.e: you eat more) and less Leptin (i.e: you don’t get the signals you are full).

The goal is 7.5 hours but for most of us that impossible.

Start small: go to bed an extra 30 minutes earlier and you’ll start feeling the difference.

6. Skip The Elevator

This won’t cause you to suddenly lose 10 pounds, but taking the stairs is part of a lifestyle shift. Remember: small steps lead up to big changes.

7. Add Veggies To Your Breakfast

Veggies are full of fiber and fiber helps keep you full. If you’re anything like me, you tend to carb load and then crash 2 hours later. However, adding spinach to a smoothie or your omelette can help satiate you longer.

8. Don’t Just Watch Real Housewives

I won’t give up my reality tv time (#nojudgement) but there are also times when that is the only time I can workout.

I started small: 10 squats and then back to sitting on my couch.

Eventually, I worked my way up to doing a full Aaptiv or BBG workout.

I get to watch the latest Bravo show while getting my workout on: win-win!

9. Eat Regularly

A lot of times when we want to lose weight our knee-jerk reaction is to stop eating. NOPE. You need to eat REAL food to lose weight. Starving yourself is not sustainable or healthy, plus your body will go into starvation mode so to continue to see results, you need to continue to eat less and less.

I am a fan of small meals all throughout the day. I eat 5x a day (at least!). Fruit, granola bar, veggies… eating every couple hours keeps your blood sugar from spiking and you from binging due to hunger.

10. Be Kind To Yourself

To be honest, this might be the biggest and hardest change to make.

Living a fit life is not a zero sum game. There will be days you eat more then you move and you know what? That’s ok.

One day you eat more then you move, the next day you rock it with your steps. The key is consistency.

Make choices everyday that support your goals and on the days you don’t make choices that support your goal?

Give yourself grace, know that one cookie won’t make or break you, and move on.

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