Little Ways to Lose Weight

Little tweaks to your every day routines can help you lose weight quickly and effectively.

Spring is here and we are spending more time outside.  If you’re like many of us, you may have put on a few extra pounds in the last year. There are ways to shed those pounds without making drastic lifestyle changes that are hard to stick with. Little tweaks to your every day routines can have a lasting impact on your ability to lose weight quickly and effectively.  Sometimes they are the obvious, like taking the stairs instead of the escalator, but often times they are more subtle.  Here are some little ways to help you lose weight:

  1. Skip the Take-Out – if you’ve been surviving on meal delivery, swapping out just one of those take-out orders for a healthy salad can make a big difference.
  2. Shop the Perimeter – while grocery shopping, stick to the perimeter of the store.  That’s where you’ll find the produce, meat and fresh foods.  The aisles usually contain the processed foods like chips, snacks and soda – things you definitely don’t need!
  3. Eat a Healthy Breakfast – if you think you’re doing yourself a favor by skipping this meal, you’re wrong.  All that does is make you ravenous and more likely to snack later in the day.  A healthy breakfast should consist of about 300 calories and a healthy mix of whole grains and protein.
  4. Take Five – that is five minutes to exercise.  Instead of committing to large chunks of time you don’t have, squeeze in exercise in little five-minute increments.  Maybe you do five minutes of jumping jacks, or a few sit-ups. Or take a quick 5-minute walk around the office, house or yard.
  5. Purge the Pantry – take some time to clean out your pantry.  Eliminate those tempting snacks and replace them with healthier options.  Do a little prep work and make some baggies of healthy options you can grab on the go, like almonds and dried fruit.
  6. Healthy Hour – instead of gathering with your friends for a few drinks after work, there are lots of healthier options that are just as social.  Schedule an after-work walk or take an online fitness class together.  If you and a friend have the same piece of equipment, like an exercise bike, you can virtually ride together.
  7. Dance it Out – Take periodic dance breaks throughout the day.  Keep your phone loaded with your favorite heart-pumping mix and rock out. Just 5 minutes of dancing in between tasks can have a huge impact.
  8. Side of Veggies – when you order pizza, instead of the meat lover’s deluxe, pile it high with veggies.  Ordering a side?  Skip the fries and opt for the veggie of the day.  The more you can replace with vegetables, the better.
  9. Order Small or Regular – our American portions have been growing steadily along with our waistlines.  With options to “supersize” just about everything, it’s not hard to see how we got here.  Small and regular sizes are still available – you just have to ask for them.
  10. Treat Yourself – any time you’re trying to lose weight, you have to allow yourself room for treats.  By denying yourself something, you are more likely to obsess over it until, instead of a few cookies; you’ve eaten the whole package. 
  11. No Nighttime Snacking – telling yourself “the kitchen is closed” after a certain time – say 7:00pm – can help put a stop to nighttime eating.  We’re much more likely to binge eat in the late night hours while watching TV and unwinding, so simply taking that food out of your routine can be beneficial.
  12. Relax – do something to help you relax.  When we’re overtired and stressed out, we are more likely to overeat.  Whether it’s yoga or just setting aside some time to read a book, you need to relax.

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