The sedentary lifestyle of a couch potato increases the risk of obesity, which contributes to other health conditions. According to the "Journal of the American Medical Association," 33.8 percent of adults in the U.S. were obese as of 2008. Obesity increases the risk of cholesterol problems, high blood pressure, heart disease, diabetes and cancer. Getting yourself off the couch isn't always easy, but small changes help you gradually decrease your couch potato ways. The effort results in easier weight loss and improved overall health.
Step 1
Write down a goal for becoming more active and improving your diet. Start with small goals like drinking more water or exercising for 15 minutes per day. Gradual changes to your sedentary lifestyle are easier to do than completely overhauling everything at once.
Step 2
Create a caloric deficit for the day, which means you burn more calories than you consume. Achieve a calorie deficit by cutting back on the number of calories you consume and burning more calories by increasing your physical activity. You need to burn approximately 3,500 more calories than you consume to lose 1 pound.
Step 3
Track all of the food you eat on a daily basis to keep your eating under control. Use an online calorie tracker or an app on your smart phone to make the process easier.
Step 4
Swap out most of your drinks with water. Limit consumption of high-calorie, high-sugar drinks like soda and juice. Keep a water bottle next to you on the couch and on the go so it is always available.
Step 5
Replace your snacks with healthier versions. For example, choose baked chips instead of fried chips. Include more fresh produce as snacks to keep your calorie intake lower.
Step 6
Get off of the couch to eat your meals and snacks. Avoid munching in from of the TV or computer, as you are more likely to overeat. Restrict eating to certain times during the day for additional help in controlling how much you eat.
Step 7
Restrict how much time you spend watching TV and sitting on the couch. Reduce the amount of time slowly if you have difficulty giving up your TV time.
Step 8
Get active while you're watching TV. Instead of just sitting on the couch, use an exercise ball or a piece of exercise equipment while your favorite shows are on. See how many jumping jacks you are able to do during commercials.
Step 9
Schedule walks or other active outings with friends several times a week. These dates force you to get off of the couch and get more exercise to help with weight loss.
Step 10
Adjust your diet and exercise goals and you reach your old ones. Continue creating goals that move you away from your sedentary lifestyle to being more active.
References
- American Heart Association; Obesity Information; May 2011
- USA Today; Our 25 Best Weight-Loss Tips From Over the Years; Nanci Hellmich; January 2011
- "Journal of the American Medical Association"; Prevalence and Trends in Obesity Among U.S. Adults, 1999-2008; Katherine M. Flegal, PhD, et al; January 2010
- MedlinePlus: Tips for Losing Weight
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