Who out there reading this couldn’t stand to drop a few pounds? Probably most of us would love to drop 5-10 pounds but struggle to make it happen.
Today I’ll share several ways you might consider to begin your weight loss journey.
- Trade a 20-ounce soda for water. Swap that soda for a sparkling water like LaCroix mineral water or regular water with a slice or two of fresh lemon or lime in it.
- Sip broth-based soups before a meal. By starting your meal with a low-calorie soup, like chicken vegetable, you will tend to eat about 20% less. Why not enjoy a cup of broth-based soup with a small salad during the week for lunch.
- Turn off the TV. Excess TV time is associated with obesity and type 2 diabetes. Why not trade half of your TV time for sneakers for weight loss.
- Walk one hour per day. This alone with will help you burn about 250 -300 calories (at a 3.5 mph pace). You can break this up by doing 20 minutes in the morning, 20 minutes at lunch, and 20 minutes after work. I aim for at least 10,000 steps per day and I always wear my pedometer watch.
- Leave some food on your plates at each meal. I know it has really helped me learn portion control when I leave some food on my plate, or have 1/2 of a restaurant meal boxed up when it first arrives. You can satisfy your hunger needs with much less food than most Americans are consuming.
- Choose lower calorie side dishes. When you’re eating out, swap out the french fries for a cup of steamed broccoli or something similar. You could easily save a couple hundred calories per meal doing this.
- Do some yard work or gardening. Not only does this make your environment look nicer, but you’ll burn some calories out in the fresh air and sunshine.
- Dine on smaller plates. This is a tip I’ve been telling my clients for many years. There’s something satisfying about having your plate looking food. A smaller plate makes it easier to feel satisfied with less food.
- Cut carbs in half. Eat half a bagel, or make your sandwich with just one slice of bread. Limit bread and pasta to a half-cup serving. I know that sounds like a tiny portion, but you will get used to it. I eat very little of these kinds of carbs. Half a sandwich with a small salad is very satisfying.
- Add strength training. Adding lean muscle mass to your body will rev up your metabolism. Who doesn’t want to burn more calories while doing nothing afterwards. I make it a big priority to get at least 2 strength training sessions in per week. Start with 1-20 minute strength session and work your way up to twice per week. I’m happy to help you set up an appropriate training program.
Let me know if you incorporate any of these ideas into your life and what kind of results you get. I continue to offer a free 30 minute consultation, as well as 1:1 yoga and fitness training services.
