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6 Small Changes for Big Results

It’s easy to feel like you have to make huge changes to your lifestyle if you want to lose weight. For many people, their first step towards their goal weight includes committing to a fad diet or joining an intense exercise program. The truth is, it’s the small changes, not the dramatic lifestyle shifts, that can result in big weight loss results. Small changes are sustainable and they add up over time. Research published in the Annals of Behavioral Medicine found that adopting one new habit or making one small change each week, and committing to it permanently, resulted in weight loss for study participants—and it can do the same for you. Here are six small changes you can easily make that will give you the results you desire.  
  1. Eat Your Veggies Making a conscious effort to eat more vegetables can help you lose weight. After 12 months of making this one small change, participants in a study published in Interventions and Public Health Nutrition lost a notable amount of weight.the end of twelve months.Fill at least half your plate with vegetables at each meal and eat them first, before proteins and grains. Filling up on the good stuff, instead of simple carbohydrates and sweets, can promote quicker weight loss.
  2. Track What You Eat This little habit isn't about extreme calorie restriction, it's about self-awareness. According to research published in the Journal of Diabetes Research, writing down or logging what you eat each day is an important aspect of achieving a healthy weight. The study's participants did just that for a year, and lost an average of 9.99 pounds at the end of twelve months.
  3. Meet a Friend for a Walk  It can be hard to make time for exercise. Starting with minor changes—say, a half-hour of walking each day— is a sustainable way to achieve weight loss results. The weight loss results of moderate exercise are small, but they add up over time, according to research published in Progress in Cardiovascular Disease. And walking or other aerobic exercise can lower your risk for cardiovascular disease.Next time you plan to meet a friend for coffee, meet up for a walk instead. You'll both be healthier for it!
  4. Get Some Shut-Eye Getting sleep can help you make major progress on your health goals, according to research in the Annals of Internal Medicine. Following the behaviors of two groups, researchers noticed that following the same dietary plan wasn’t enough for participants. One group slept significantly less than the other, and poor sleep got in the way of achieving their weight loss goals. The group that got more sleep lost nearly twice as much weight over the course of the study.Next time you plan to meet a friend for coffee, meet up for a walk instead. You'll both be healthier for it!
  5. Get Some Shut-Eye Getting sleep can help you make major progress on your health goals, according to research in the Annals of Internal Medicine. Following the behaviors of two groups, researchers noticed that following the same dietary plan wasn’t enough for participants. One group slept significantly less than the other, and poor sleep got in the way of achieving their weight loss goals. The group that got more sleep lost nearly twice as much weight over the course of the study.Set an alarm to signal it's time to go to bed, getting to sleep half an hour earlier. This one small change might be the key to losing weight.
  6. Add Resistance Training A little weight training can go a long. By adding one or two resistance training sessions a week, you can speed up the changes to your body. One study found that adding resistance training to an obesity treatment plan changes body composition and reduces risk for cardiovascular disease.Start small and build up over time. Squats, push-ups, and lunges are body weight resistance exercises that are appropriate for beginners.
  7. Cut Back on Sugar Research has found that excess sugar consumption is linked to weight gain. Cutting back on sugar intake is just one more simple change you can make that will have a big impact on your health.After tracking your food for a while, take note of when you're eating sugary treats. Cut back a little at a time, giving up one more weekly treat every week. Support your goal of a low-sugar lifestyle with Sweet Defeat, which stops sugar cravings and can help you reach your weight loss goals.