When it comes to losing weight, it can be tempting to want to make a drastic change to your diet to slim down fast. However, research shows that people who make one small change each week lost more weight than people who just followed a normal calorie-restrictive diet combined with normal physical activity.
Incorporating these small changes can help you develop habits that can stick long-term. Eating healthy and losing weight is a lifestyle, but you don’t have to overhaul your diet overnight to begin your weight loss journey.
If you’re looking to take some small steps that can have a big impact, try these eight little changes you can make to kick your weight loss into high gear.
1. Eat Off Smaller Plates
Studies have found that eating off of a smaller plate can help prevent you from overeating. This is because smaller plates help control the urge to overeat, and portions end up looking larger compared to the size of the plate.
2. Satisfy Your Cravings With A Small Bite
Too much restriction can end up causing you to overindulge later, so if something sounds good to you, allow yourself to have a small amount.
Studies show that eating a small portion of a food you’re craving is just as satisfying as eating the whole thing, so give yourself a mini treat here and there instead of depriving yourself of the food you love.
3. Get Off The Couch
Getting off the couch can not only help you eat less, but even encourage you to eat more fruits and vegetables. Making your focus “stay away from the couch” rather than “lose weight” can make the process and easier, and it can even help decrease your intake of junk food.
4. Keep A Food Journal
A study from Kaiser Permanente found that people who kept a food journal lost twice as much weight as people who didn’t. Writing down what you eat encourages you to eat fewer calories as well as make healthier food choices, as the process makes you more aware of what you are consuming.
5. Walk More
Whether you take a little stroll on your lunch break or opt for the stairs instead of the elevator, incorporating even just 20 minutes of light exercise can help you shed some pounds.
Walking helps to burn calories as well as get rid of belly fat, and a study published in the journal Risk Analysis found that people who regularly walk at a fast pace weigh less than people who spend their time running, swimming, or cycling.
6. Ditch The Soda
Ditch the cola and opt for water instead. Cutting out soda can spare you a pound of fat every 10 days, as soda is high in calories and sugar and void of any helpful nutrients. Studies show that people who drink soda — both regular and diet — are more likely to gain weight and become obese.
7. Work Out With A Friend
If you’re having a hard time making it to the gym, grab a buddy. Studies show that people who exercise with friends lose more weight, as going with a partner can help keep your sessions more frequent and keep the other person motivated to also lose weight.
8. Eat Breakfast
Skipping meals may seem like it would help you lose weight, but studies show that people who don’t eat breakfast have a higher risk of becoming overweight. Eating breakfast helps prevent you from becoming too hungry later and overindulging in foods high in calories and fat.