Disclaimer: Always seek the advice of your physician before starting or altering any exercise or dietary plan.
Starting out on your weight loss journey can be hard. Most of us want to lose the weight as quick as we can, but realistically if we want to keep the weight off then we have to change the way we eat permanently or the weight may come right back. None of us gained the weight over a short period of time, so we shouldn’t expect to lose it in a short period of time.
Starting out on a diet can be a big shock to our systems, which can result in the feeling of deprivation which ultimately leads us to failure. If you start out slowly and change just one or two habits weekly then in just a few weeks you will start dropping the weight and not always feel like you are going through torture.
Here are 7 easy exchanges that you can do to start or increase your weight loss.
Drink More Water or Lemon Water:
Just by exchanging water for one of your daily sodas or fruit drinks can save you between 100-200 calories a day. Try adding lemon to your water, makes it taste better and is only 8 calories and gives you some extra vitamin C. You can also add things like mint, turmeric or even orange slices. We will do a post on the benefits of lemon water in the future.
Get Light To Moderate Exercise:
A lot of people think that when they start out on a diet that they need to hit the gym for hours. Yes, the more exercise that you get then the more calories you will burn, but the majority of weight loss comes from your diet. Just try to include a little more exercise than you would normally do to your daily routine (go for a 20-minute walk, bike ride or swim), find an exercise that you enjoy, that way you will be able to stick to it.
Exchange Your Sugary Snacks for Fruits and Vegetables:
If you enjoy having a morning, afternoon or nighttime snack then exchange the sugary ones with fruits and vegetables. Not only will they have less calories, they will give your body more Vitamins, Minerals and Fiber (we all need more fiber). You can check out our previous post 10 Great Foods for Reducing Belly Fat at
Get More Sleep:
Studies have shown that people who don’t get the recommended 7 to 9 hours sleep nightly are more apt to snack more during the day. So, among saving you from eating those extra calories you will be more alert and have more energy to get through the day.
Don’t Eat In Front of Electronic Devices:
Try to stay away from eating while in front of the T.V. Have you ever noticed that you snack while watching your favourite show, you end up eating more and don’t even realize it. Try eating without being near any electronic devices, you will find you your caloric intake is less.
Eat More Vegetables at Your Largest Meal of the Day:
Whether you eat your largest meal at lunch or dinner time, try to ensure that at least half of your plate consists of vegetables. Not only will you fill up faster, you will be consuming less calories and get the benefits of all the Vitamins, Minerals and fiber that you get from Vegetables.
Cut Out the Processed Foods:
This is the big one for a lot of people. Unfortunately, in our fast-paced modern world it is easier and more convenient to buy processed foods. It fills us up but usually has no nutritional value and is packed with sugars and unhealthy fats. Try to make things from fresh ingredients whenever possible.
It takes 4 weeks for you to see your body changing
It takes 8 weeks for your friends and family
It takes 12 weeks for the rest of the world.
Never give up, your body will thank you.
As of August 1st we have started a new FaceBook group for likeminded people to join. If you need motivation or would just like to support others on their Healthier Living Journey then please join our group at https://www.facebook.com/groups/971130139764831/
You can also follow us on these other social media sites.
Mark & Shelly
* This post was originally seen on our sister site Levels of Minimalism/120 Day Healthy Living Exchange. We are in the process of moving sites.