For the vast majority of us, we’ve done the crash diets and the full on fitness regimes (for a week) and we know they don’t work for us long-term.
Instead, I recommend small changes for weight loss that we can stick to and make a consistent part of our life.
These changes will become a part of our daily life and over time we can add more and more small changes that really do make a huge difference.
Here are the 7 small changes for weight loss that I recommend you start with.
1. Add water
The easiest small change for weight loss is to add in a morning glass of water. As soon as you go downstairs, drink a glass of water to start the day.
Any fizzy drinks that you can replace with water is a really good change.
You could maybe swap out 1 fizzy drink or one cup of tea/coffee each day for a month and just try to add a bit more water to your day.
Another way of adding in more water is to have a glass of water with every meal.
2. Shrink your portion size
Over the years our serving sizes seem to have got bigger and bigger. Reduce your portion sizes (even just a little) each meal.
Try buying some smaller plates/bowls for your meals. I personally find this much easier than trying to just put less on my big plates.
When you go out for a restaurant meal, you could have a starter for your main meal, they are usually more than enough. Or if everyone else is having starters, go for 2 starters and have one as the main.
3. Park further away
When you go to the supermarket, instead of trying to get a space nearest the doors, park right across the other side of the car park.
When you go into town, park in a car park a little further away, these are usually cheaper too.
If you pick kids up from school or clubs, park a little further away.
All of these ideas will help you get in more steps each day.
4. Take the stairs
If there’s an option to take the stairs rather than the lift or escalator, do it. I know it seems like a little change but you do this on a regular basis it will really make a difference.
Also, for those of you like me who work at home, try this tip. Every time you need to go up and down the stairs, repeat it as an extra exercise boost.
5. Add a side salad
Add vegetables or a small salad to every main meal. If the meal you’re having doesn’t lend itself to a side salad, have it as a small starter. Just remember to reduce your portion size for the rest of the meal.
Also, If you’re a snacker in between meals, try making up a small salad bowl. I keep some mixed salad in plastic containers that I can even grab and go with.
6. Plan your meals
Meal planning is an essential for me to avoid overeating or eating foods I don’t intend eating. Take some time each week to plan out your main meals and also your snacks.
I actually find planning my snacks even more important than the main meals as this is where I often go off track.
7. Add in mini-exercise boosts
I know that if I said “I’m going to the gym twice this week, swimming once a week and going to an exercise class, I’d probably not achieve any of it. It all seems to much work. Instead, try adding in some mini-exercise boosts, such as a 5-minute walk, jogging on the spot for a few minutes, star jumps, dancing around the house, walk up and down the stairs a few times…
Any sort of physical exercise is better than none at all. Just keep trying to add more activity into your daily life.
Small changes for weight loss recap
Okay, let’s do a recap.
- Add and extra glass of water
- Go for smaller portions
- Park further away
- Take the stairs
- Add a side salad
- Plan your meals
- Add in mini-exercise boosts
And remember that small changes made consistently lead to long-term weight loss.
As always, best wishes with your weight loss goals.