Trying to lose weight? Don’t overhaul your entire diet! Just a few small changes can bring about big rewards to your health. Here are my top 4 small changes that will improve your health.
Have you been struggling with your weight, but hate the word “diet”? Everyone does. To most people, the word “diet” means cutting out food you enjoy and worst yet feeling hungry. No one likes that empty stomach feeling. You may not realize that small amounts of calories hidden throughout the day can really add up. Answer the following questions:
What are you drinking?
- What you drink can have a big impact on your calorie intake for the day for example 8 oz of 100% Juice = 110 calories, 12 oz Coke = 140 calories, 1 cup Lemonade = 100 calories, 8 oz glass of wine = 150 calories
- What about your morning coffee? What are you adding to it? 1 pkg sugar = 23 calories, 1 Tb coffee creamer = 35 calories
Do you eat between meals? If the answer is yes, what are you eating?
- Little snacks can add up in calories, for example, 1 oz Almonds = 180 calories, ½ cup ice cream 120 calories, 13 potato chips = 140 calories
Do you skip meals?
- When you skip meals you often are not saving calories. Most people are so hungry for the next meal that they make up for the calories they missed plus more at the next meal. This does nothing to help your metabolism.
Do you eat meals or graze throughout the day?
- Often I hear from clients that they don’t eat a lot. People who don’t sit down to eat real meals, but pick throughout the day think they are not consuming a lot of calories. This could be true but in most cases, this is not true. Most people who graze pick on high-calorie snack foods.
Do you consider yourself physically active? Are you active at work, during your daily routine, or do you engage in physical activity beyond your daily routine?
- Often when I present this question to clients I hear that they are very active in their profession or are active in their daily routine (walking the dog or running after their kids, etc). Guess what? Your body is used to this. You need to go above and beyond this activity to have a significant impact on your health.
Paying attention or being mindful is an easy way to see where exactly your diet has gone off track!
4 Small Changes That Will Improve Your Health
- Eat regular meals.
- Snack only if you are hungry and make sure it’s real food.
- Stay hydrated and drink mostly water.
- Move! Find an activity that you can do almost daily to increase your physical fitness.