People often fear that losing weight will involve difficult changes that will require giving up favorite foods and activities. The truth is that there are simple changes which are easy to incorporate into your daily life. These changes will take some effort, but will not change your routine as much as you first think. The easiest way to lose weight is to find and incorporate those small changes that work best for you.
Step 1
Set an achievable weekly goal for exercise. Begin with exercising 30 minutes three times per week. Take sports shoes to work with you and walk for half of your lunch break. Take your children to the park on the weekend and walk or hike. Buy an exercise video and wake up 30 minutes early each morning to exercise.
Step 2
Incorporate more activity into your day. Circle the entire mall once before you begin shopping. Walk to the mailbox, and walk down the hall to ask a co-worker a question instead of calling or emailing. Set aside an afternoon to clean the house or do yard work. Carry one grocery bag into the house at a time for more trips and more walking; an even better workout if you live upstairs.
Step 3
Choose at least one physical activity each weekend that lasts 30 to 60 minutes. Play a game of basketball with your child, clean the house, mow the lawn, take a yoga class or meet a friend for a walk instead of going to lunch.
Step 4
Eliminate one high-calorie, high-sugar food each day. Drink one less soda, choose fruit instead of a packaged baked good as an afternoon snack, or order only your entrée and dessert and skip the appetizer when eating out.
Step 5
Cut the portions of the high-calorie, low-nutrient foods you eat in half. Eat only a half of a piece of cake or side of French fries. Share the other half with a friend or save it for a meal later in the week. Order the medium size instead of the large at restaurants and coffee shops.
Step 6
Reduce your number of restaurant or happy hour visits each week. If you eat lunch out five days per week, eat out only three or four and bring a healthy lunch from home the other days. Meet co-workers for drinks only on Friday instead of Wednesday through Friday.
Step 7
Cook your own food as often as possible so that you are able to control the ingredients, calories, sugar, fat and sodium they contain. Use fresh ingredients and take advantage of cooking large amounts early in the week and heat up leftovers when you are busy, or use a slow cooker to have foods ready to eat when you arrive home from work.
Tips and Warnings
- One pound is equal to 3,500 calories. Once you eliminate this number of calories you will lose one pound. This can be done through reducing the amount, or changing the type, of foods you eat, or by burning calories through exercise. Reduce the number of excuses you allow yourself when it comes to making healthy changes. Plan ahead for healthy eating so that a busy schedule doesn't interfere. Get your workout in early in the day if your evenings tend to fill up with unplanned activities.
- Remember small changes produce results, but they may be small results. If you have the goal to drastically reduce your weight or improve you fitness, you will need to monitor your diet closely and commit to regular exercise every day.
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