Small Changes Make a Big Difference

There's a trend among those who attempt to lose weight. Many people psyche themselves out before they ever start shedding the extra pounds. It's as if the enormity of their goal simply puts them into shut down mode, and they give up on the idea entirely. It just seems too hard.

Has this ever happened to you? You try out a diet or exercise plan for a week or so, and then you get frustrated when your body looks the same as before. So you give up.  Or maybe in the beginning of your efforts you already had a bad day- one where you skipped your exercise or ate something that wasn't part of your "plan."  Having already "failed", you give up.

Weight loss isn't a speedy thing, and no one is perfect.  It takes time to gain weight, and for most people, effort to maintain a healthy weight.  Many people put on weight for years and then expect to lose it in a few weeks or months.

It doesn't work that way.

So instead of pressuring yourself into losing 50 pounds in two months, how about sticking with a realistic, proven way for long term weight loss: Small changes to your lifestyle over time.  This method will truly make the difference in how you feel mentally, and in how the weight comes off-and stays off.

In practical terms, make it your goal to drop one pound a week.

Now, this may not seem like that much, but if you did this consistently for one year it would result in 52 lbs lost. All it takes are small changes in your daily lifestyle. Let's break the process down...

How to shed a pound a week: Create a 3500 calorie deficit. (3500 calories = 1 pound)

Try the following three steps:

1. Record your normal weekly exercise – Look at everything from walking, to participating in sports, to exercising in the gym. This is your starting point. You need to burn an additional 1750 calories on top of your current weekly exercise or 350 calories per day if you exercise 5 days in a week.               
2. Be realistic about calorie burn.  Remember that the little calorie calculators on the treadmill or elliptical at the gym are not always accurate.  You must factor in your weight to get a true accounting of how many calories you burned.  For example, a 150 pound person who walked for 30 minutes at 4 MPH (that's 2 miles), would burn approximately 200 calories.  If you weigh less than that, you would burn fewer calories. If you weigh more than 150 pounds, you would burn more.  Jogging at 5 MPH for the same amount of time will net you about 250 calories lost.  Why?  Because you went further in that amount of time. So there's the goal.  Work as hard as you can in the time you have set aside to exercise, recognizing that the harder- or longer you workout, the more calories you will burn.
3. Record your normal weekly food intake – Be honest!  Remember that you are only cheating yourself by not recording everything. Calculate the total number of calories that you eat in an average day. In your quest for dropping inches you shouldn't exceed your normal daily caloric intake – you should, rather, work at slowly decreasing that number. Remember, we are going for a 3500-calorie deficit each week – 1750 from increased calorie exertion (exercise) as well as 1750 from a decrease in calories consumed (eating less).
4. Chart the difference - Now that you know your starting point for both calorie exertion and calorie intake it is time to turn the tables in your favor. Take every opportunity to exert more calories by increasing your physical activity, and to decrease your calorie consumption by eating fewer calories and by making healthier selections. Record your progress in a notebook and refer back to it often. You will be surprised how encouraging it is to see your progress written down on paper.

Remember, if you create a 500-calorie deficit each day through exercise and better eating, you will drop a pound in a week.

Here are some practical ways to lose calories:

If you normally...	Do this instead...
Drink regular soda pop	Drink water or diet soda pop (160 calories lost)
Eat a snack from a vending machine	Enjoy an apple (180 calories lost)
Hit the snooze button in the AM	Walk or Jog for 30 minutes before work (150- 270 calories lost- depending on your weight)
Skip your workout	See us for regular invigorating workouts or to update your current workout program (calories burned will vary, but the benefits can change your life!)

Weight loss doesn't have to be elusive. Make small changes each and every day toward a healthier, fitter you. Remember that small changes make a big difference.

We're always available to help – call to set up your free consultation.