Forget the marathon workouts and deprivation diets if you want to lose weight. According to research, taking small steps and not giant leaps is the best way for you to achieve lasting results.
Researchers have found that those who make small, positive lifestyle changes, like drinking more water and walking for five minutes more each day or drinking more water, can lose weight more quickly and maintain it.
When you make small changes, you can instill healthy habits for life, instead of trying to do everything at once, which is often difficult to maintain.
We’ve gathered the best weight loss tips from experts to help you look and feel healthier.
1. Keep a food journal
You can easily eat a whole bag of chips if you are not mindful. You can learn to control your portions by writing down the meals you’ve had and snack that you’ve consumed. You will also learn how to make better food choices. If you find yourself craving potato chips every day at 3 pm, you can keep cashews on your desk to avoid the trip to the vending machines.
Lutes says that journaling can be a great way to check your eating habits. Skip meals? Do you eat the same meals on weekends and during the week? When you are stressed, do you binge eat? She adds that “knowing your routine will help you determine what changes you need to make.”
2. Take every opportunity to move your body more
We’re not talking about taking a stroll during your lunch hour. Move around during your favorite shows. Jump jacks, run, do some stair climbing, dance, or anything else that will get your heart rate going and make you feel a little breathless is what Geralyn coopersmith recommends. She’s a certified strength-and-conditioning specialist, chief content officer at Flywheel Sports, and a certified strength-and-conditioning specialist. You can burn an additional 270 calories per day by doing this during each 2-minute commercial. This could translate into a 28-pound loss over a year.