Learn How to Lose Weight with 1 Tiny Tweak Each Week
If you want to learn how to lose weight fast, all it takes is one tiny tweak to your daily routine each week. Recent research shows that deprivation diets with severely restricted calories, and marathon workout sessions, don’t produce lasting weight loss results. In fact, it’s baby steps, not huge leaps that produce the lasting weight loss you want.
A study that was published in the Annals of Behavioral Medicine revealed that participants who simply made a single tiny little change in their physical activity and/or food choices each week (like adding 5 minutes to their walk each day or drinking one less soda), lost more than two times as much belly fat as well as 2-1/2 more inches off their waistline, and approximately 4 times more weight over a 4 month weight loss plan, than participants who followed a more traditional diet and exercise program.
According to Lesley Lutes, PHD, an assistant professor in the department of psychology at East Carolina University, when you focus on making small changes, these healthy habits become ingrained and can last a lifetime, rather than shooting for an all-or-nothing approach where failure is too common because the demands are too hard to follow.
These simple steps, with proven results, will show you how to lose weight quickly by eating less and moving more. Add one or two each week to your regular routine and you’ll find the weight dropping off. Of course, once you’ve made these healthy habits second nature, you’ll be able to enjoy the benefits for a lifetime.
Write Down Everything You Eat
If you grab a bag of chips or a package of cookies and sit down in front of the television or your computer, chances are, you’re going to eat far more than you should. If you make it a habit to write down every bite you take, you’ll be more conscious of what you’re consuming and will likely practice better portion control.
Skip Through the Commercials
When you are watching television, don’t just sit there when the commercials come on; use this time to get up and get moving. Jump, skip, jog in place, or run up and down some stairs until you get your heart rate up. You should feel a little breathless before you go back to your TV watching. Adding just 2 minutes of activity for each commercial break during a 2 hour television session can help you burn a whopping 270 calories! That translates to an amazing 28 pound weight loss over the course of a year.
Limit Your Intake of High-Fat Foods
Identify some of your favorite high fat foods and calculate how many times you indulge in these foods each week. Then, set a goal to reduce just one time per week. So, if you’re eating high fat foods, such as donuts, cookies, ice cream, chips or candy bars, 8 times over the course of the week, set your goal to eating these items only 7 times this week. Each week, try to drop one more episode until you’re only indulging once or twice per week. At the same time, try to add in a healthy alternative, such as some baby carrots, an apple or other fruits and veggies.
Add 5 Minutes to Your Walk
Increase your daily activity by just 5 minutes each day. Your goal should be to work your way up to at least 30 minutes of physical activity everyday; but, the good news is, you don’t have to do all 30 minutes at one time.
Boost Your Metabolism with Mini Strength Training
Basic squats and push-ups are excellent ways to give your metabolism a boost. Of course, when you rev up your metabolism, you’ll also lose weight faster. For extra fat burning benefits, add resistance bands to your basic moves.
Climb 3 Extra Flights of Stairs
Start by climbing just a couple of flights each day, and work your way up to more. With just 2 to 3 minutes of stair climbing per day, you’ll be able to offset that typical annual weight gain that is so common with most Americans. Additionally, a Harvard study indicates that men who climbed more than 70 flights of stairs per week had an 18% lower mortality rate than men who climbed only 20 flights in a week.