Small Changes, Big Results
Weight loss can feel so overbearing at times. From counting calories to hitting your macros to making it to the gym, it can certainly take a toll. But if you’re not able to make the big changes, at least make the small ones. Or better yet, incorporate them with the other stuff. With that in mind, here are 20 tiny things you can do to help weight loss finally work.
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1. Small Ramekins
Dumping snacks into little ramekins makes controlling portions and mindless overeating much easier. By only putting a limited amount in front of yourself, it's much easier to snack mindfully. This one simple change has made formerly excessive snacking behaviors much more controllable.
2. Size Matters
Additionally, when you use smaller serving ware, you can fill it to the brim with food and still get a small portion. Your brain recognizes when things are full and will think it's getting a lot more than it actually is. This way everyone’s happy!
3. The Perfect Salad
Finding a salad you truly love is the secret to delicious healthy eating. When you enjoy the taste, you want to keep making that choice, and that’s when the weeks of great food choices start to build. Good food makes you feel good, and then those good choices start to snowball into lifestyle changes.
4. A Little Distraction
A hobby is a good way to stop eating mindlessly because of boredom. When you have something to do after work, you are not as likely to snack simply because you're bored. Replace the free time with a fun or productive activity to eliminate those causes for mindless eating.
5. Interesting Exercise
Making your workout fun and easy makes you do it more often, turning it into a habit instead of a chore. Exercise is more likely to stick when you stick with what you like to do. So instead of working out at the gym, join a soccer team, play badminton with friends, or take up rock climbing.
6. Skip the Bus
Doing something as simple as skipping the bus can help add healthy habits into your lifestyle. For example, walk to work instead, or take the bike to run errands. This way you’re still getting where you need to with the bonus of losing calories.
7. Meal Prepping
Meal prepping can help you divide your meals into smaller containers. You only eat one of the containers at each meal, and you have to convince yourself that it is a normal and reasonable amount. By doing this, you are eating less and lowering your calories while also effectively budgeting for meals.
8. Use an App
A calorie-counting app allows you to know precisely what and how much you're eating. It can seem monotonous at first, but the practice becomes more effortless. It also makes you more conscious of your body and digestion. You may find that healthy eating becomes second nature even without the app.
9. Eat What You Want
You don't have to give up the foods you love to lose weight. It is as easy as eating less. By eating smaller portions, you can successfully manage your calorie intake and shed those extra pounds.
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10. Walking
Walking as part of a daily routine is a great calorie burner. It is very low impact, so even just regular walking daily has a positive effect on fitness, and over time can help you lose a great deal of weight. Even in the rain, snow, etc., being out walking daily can create a consistent routine, and the payoff is very effective.
11. Accept the Difficulty
Accepting the feeling of being uncomfortable through exercise and watching your calories can help you embrace the inevitable difficulties you will encounter when it comes to fitness and weight loss. Understand that soreness, heavy breathing, and even feelings of hunger are normal. If you can accept these feelings, you will be less likely to shy away from your routine. By changing your mindset, you can be consistent with your workouts, enjoy all of the positive physical benefits, and experience long-term success.
12. Research
Nutrition research can be an eye-opening experience that will inspire positive change in your life. When you find out how sneaky added sugars can be, hidden in places like fruit juice and “low-fat” foods, you might get really fired up about getting your eating habits back under your control. Once you have that incentive to make a difference, you can use your new knowledge to identify and remove the junk from your diet, which could be the solid starting point you need for permanent weight loss.
13. Eating the Fat
Understanding that hunger is normal and part of the fat-burning process is important. Knowing that your body is burning fat for fuel can help you reframe hunger as a positive feeling. Allowing yourself to experience these hunger pangs can make you feel energized and confident about your weight loss goals.
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14. Shop Smarter
Stop buying chips, crackers, candy, and ice cream. Eliminate these junk foods from your environment so they aren't available to you. When these snacks aren't available, it's easier to make better choices and avoid mindless eating. This simple habit reduces calories without you even trying and helps you lose weight consistently.
15. Making Space
Knowing you can work out in your bedroom obliterates obstacles such as the time it takes to get there or the cost of a gym. Making working out easier increases the chances you'll be consistent. This consistency helps develop fitness as a lifestyle habit, which is key to long-term weight loss.
16. A Helping Hand
Working with a coach gives you direction, structure, and accountability to help you stay on track with your weight loss journey. They keep you focused, provide guidance, and encourage you to make healthy choices. With a coach, you can achieve faster results and sustain your progress in the long run.
17. Bye to Soda
Cutting soda from your diet removes one large source of hidden sugar and empty calories. When it's not convenient, it's easier to break the soda habit and choose healthier drinks. This change can lower your calories and set you up for permanent weight loss.
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18. Extra Chewing
Consuming fibrous foods like brown rice and vegetables that are difficult to chew will slow down your eating. The added chewing time increases satiety faster, causing you to consume fewer calories. Opting for these foods that take more effort to eat and digest will promote weight loss and satiety.
19. Are You Actually Hungry?
Being mindful of the difference between true hunger and a craving will help you avoid emotional or mindless eating. This ensures you make more rational and controlled food decisions. As a result, it will also automatically decrease your calorie intake and help you lose weight.
20. Finding Motivation
Discovering something that actually motivates you is something that provides you a personal reason to lose weight, rather than having to do it because of external factors. It can be a goal you want to achieve for your health, for more energy, or even for that sense of achievement that can keep you on track with the effort.
