Little things add up. When it comes to losing weight, you
can make small changes that add up to make a big
difference. When changing what we eat in order to lose
weight, many times we take on too much. When we take on
too much, it becomes too drastic and overwhelming so we
give up. Don't give up. Actually, think small yet
consistent changes. When you master one small change, you
move on to make another and another. When you're
successful with one change and add another success on top
of another, you've created momentum to change your eating
and exercise habits to lose weight and reach your goals.
1. Water as your beverage of choice. After you've
consumed your morning coffee or tea to get you going for
the day, drink water. Water is instrumental in enhancing
your weight loss. You can drink flavored water for a
change of pace.
2. Fresh fruit instead of juice. If you enjoy orange
juice or other juices, switch to eating the real deal of
the fruit. Juice packs lots of calories in a small glass
and doesn't provide you a sense of satisfaction the way
eating the fruit does. You'll consume less calories, enjoy
the sense of eating, feel fuller from the fruit rather than
the liquid, plus you'll add important fiber from eating the
fruit.
3. Write it down. Carry a small notepad with you and log
in every meal, bite, taste and anything that you eat. By
keeping track of what you consume, it will make you think
twice before eating something. If you have to write
something down in a log, many times you don't want to see
it in your log so you won't see it on your waist either.
Writing it down can also show you exactly what you are
eating. A bite or taste sometimes doesn't register with
us. In a log, you become very aware of what you're doing.
4. Check your steps. Buy a pedometer and wear it every
day. Health experts recommend 10,000 steps each day for
maximum health. Take your first day and use it as your
base number. Set your goal to get in an additional 1,000
steps per day. Keep track how many steps you have each
day. You can make it a game by logging the steps you make
each day.
5. Lose your taste for soda. Soda scores a big zero in
weight loss. Soft drinks contain sodium and many
tablespoons of sugar. Plus, they are void of nutrition and
do nothing to assist in filling you up. If you must drink
soft drinks, go for the diet version. Just like many other
things, you acquire a taste for something and you can lose
it too. By cutting out soda from your day, you'll save
hundreds of calories which result in weight loss.
6. Get a team of support. You don't have to lose weight
alone. There are many resources available to you. First,
turn to your family and friends and request their support.
You can also hire your own weight loss coach. You can work
with your coach to create a program that is best for you,
what you like, what you prefer, and what works best for
you. You can also join an online support group. There are
many people waiting to partner with you to achieve your
weight loss goals.
7. Make your coffee work for you. I used to love those
flavored creamers. I would joke that I added coffee to my
flavored creamer. Unfortunately, I was right. It wasn't
until I kept a food journal that I noticed how much I was
actually consuming. The flavored creamers, whether non-fat
or in any form, are full of sugar. I was consuming enough
carbs to count for one-half of my day. What worked for me
is to use nonfat powdered creamer and sugar-free flavored
syrups in my coffee. I got right back on the losing track
immediately after changing this one small habit.
In another article, we'll add more little changes for you
to review and consider. As you can see, some small changes
you can be simple and easy. Yes, and small changes can be
almost painless too. As far as small changes count for
you: 1 + 1 + 1 + 1 = Your own weight loss success!
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Cathy Wilson is a weight loss life coach. Cathy lost 147
pounds six years ago. Her passion is helping clients
achieve their weight loss and life goals. Cathy works with
clients to create a weight loss life plan that is
customized to each client. Cathy is a member of the
International Coaching Federation, International
Association of Coaches, and Obesity Action Coalition.
Visit Cathy's website:
http://www.LoseWeightFindLife.com
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