Last week the focus was on setting achievable goals and now the discussion will be furthered by talking about small changes leading to big results. Again, focusing on the final outcome can be daunting but by keeping an eye on the progress made toward the end result is important. In doing this (acknowledging the progress) it is possible to see the gains and remain motivated moving forward
Let’s again use the losing weight goal. And our goal is 20 pounds. How will this goal be achieved? Ultimately it will come down to calories in vs out. Can you burn more than you eat? Sounds simple but yet it is very difficult for many people.
To get to the end goal of losing weight, there will be several different paths…
- Eat less
- Exercise more
- Change snacking habits
- Drink more water and less sugary drinks
Lets start small.
Would it be possible to reduce 500 calories per day by not drinking that soda at lunch (instead drink water) and eating a snack before bed? If that is possible 500 calories per day over 7 days equals 3500 calories = 1 pound. So 1 pound per week over a 1 month period equals 4 pounds and you are 25% on your way to your goal. And another thing here…by not starving yourself and losing weight more slowly this provides your body time to adapt and helps the weight loss become more sustainable long-term. (Because it is well known that crash-dieting often fails).
And now for another small change to supercharge the result of weight loss. For the person who has not been someone who exercised regularly- lets get some more movement in your day. This is another great way to burn some calories. It could be as simple as going for a walk over lunch or maybe before or after work depending on your schedule. Even 10 minutes is better than nothing. Then once you start to make walking a regular habit, it becomes easier to increase the total walking time per day and the overall calorie burn. Building up to 30 minutes of total time walking each day will burn several hundred calories (if you walk briskly). This could then bump up your 1 pound per week to 1.5 or even 2 pounds.
Do not forget that these small changes can yield big results. If you want to achieve weight loss or even something else look to find the results in the small things. It takes time to form new habits (be they dietary, exercise, or something else). Be prepared to put 6-8 weeks in to make that new habit. You can and will get there if you have the patience and persistence.
Here’s to achieving your goals in 2020.