Six Easy Changes with Big Impact
Often people think that to see results with an exercise program, drastic changes are required. The truth is that you don’t have to radically alter your lifestyle to see a change in your weight or health – most of the time just a simple adjustment can have a big impact without the stress of a major change. Here are some straightforward tips that can make a big difference in your health!
1. Stop drinking soda.
This can be difficult for many people but the simple act of cutting out soda can make an enormous difference in your waistline in just a week! Sodas are full of sugar and calories, and are just about worthless nutritionally. Drinking more than one a day adds some serious calories to your daily intake, and can result in multiple pounds on your body. Cutting out your soda each day saves you more than 87,000 calories over a year’s time – that’s equal to over twenty-five pounds! Try a simple experiment: don’t drink soda for one week (7 days) and weigh yourself at the beginning and end of the week. You’ll be amazed at the change you can see and feel.
2. Add more fiber to your diet.
You hear this frequently on television and read it in the newspapers, but fiber isn’t just about keeping you regular. Fiber in your diet fills you up faster and actually expands in your stomach to literally fill the space far better than other kinds of food. Eating plenty of fiber will keep your appetite controlled as well as maintaining a healthy GI tract at the same time. Fiber can be found in a variety of vegetables and breads, so there are many options to choose.
3. Get an additional hour of sleep per night.
Despite eight hours remaining the gold standard for sleeping hours, few adults actually sleep that much during the night and most average around five or six hours. The lack of sleep doesn’t just make you drowsy during the day; it can also make you prone to cravings, irritable, and even weight gain. Studies have shown that failure to get enough sleep suppresses the production of leptin, a peptide that tells the body to burn calories. Getting just one more hour of sleep helps correct sleep debt and can make you feel better almost instantly.
4. Drink your water.
Water is one of the most powerful allies in the battle against excess weight. When you are dehydrated, your body sends signals to the brain that get misinterpreted as hunger pangs. Drinking enough water throughout the day keeps you satisfied and can ward off unpleasant issues like decreased energy, constipation and slowed mental reactions. A good general rule is to drink eight 8-oz. glasses of water throughout the day, but pay attention to your body’s requirements. Drink more water if you feel your body needs it.
5. Eat your calories.
Don’t allow yourself to be fooled into drinking your daily calories through soda, beer and wine. These beverages rack up the calories rapidly and are full of sugars that make you crave more. Satisfy your hunger and the emotional need to eat by choosing nutrient-rich food with the least amount of preservatives and you save yourself from empty calories.
6. Take 10,000 steps every day.
Recent studies show that while most people believe they take ten thousand steps per day or more, in actuality that number is closer to 3,000 to 4,000. Challenge yourself by buying a pedometer and wearing it during a normal day. Check the total number of steps at the end of the day – anything less than 5,000 needs improvement! Ten thousand steps are roughly equivalent to four miles of walking. Make it your goal to take ten thousand steps every day and keep working until you get there. This simple change can help you burn calories and fat as you take care of everyday chores, so keep stepping and watch your pedometer count up those steps!
These are very basic changes that won’t cost you a lot of time, effort or money, but they will give you serious results in just a few weeks. Integrate these changes with your daily exercise program and give yourself a pat on the back for all the great work!