Small Changes for Big Weight Loss
By Donna Stark
I am one of those people who has a money jar in their home … the jar where the extra coins from the day are thrown into in order to be saved. Mine started out as just a simple lesson to teach my daughters how little things can add up to big things. We collected extra change, moved on to the random dollar bills laying around the house, and then we started thinking bigger. We found ourselves putting in larger denominations, and with the exception of the $5 needed here or there, the money inside went largely untouched for over two years. When it was time to count it all, we were surprised to see that all of those “little things” had added up to several thousand “big things.”
Small Changes
The same concept can be said about weight loss. More people will often find better success when they start with little changes to their lifestyle, instead of making drastic ones. So, if you want to make a positive change with your weight, think small. Here are some suggestions.
- Don’t leave out all fat - Sure, there are plenty of foods that contain bad fats and you can definitely take them off your shopping list, but there are some good ones you should keep on. Avocados, walnuts, olive oil, salmon, flaxseed, and dark chocolate (yes, chocolate!) are some examples of healthy fats. But it has to be dark chocolate.
- Measure your food - In our minds, it only seems reasonable that six cookies would be a serving size, but if you look at the nutritional label, you may be dismayed to find that the actual serving size is listed as one. Stay on top of what you are eating, measure the amounts for accurate serving sizes, and never eat straight from the bag or box.
- Add color - The color of your fruits and vegetable is indicative of what kinds of nutrients they contain, which is why it’s important to add plenty of color to your plate. Different colors, different nutrients. Adding three colors to each meal will at least help ensure that you’re eating a well-balanced diet.
- Eat breakfast - Breakfast is the most important meal of the day for a reason. Those who eat a nutritious breakfast that includes protein, carbohydrates, and fiber will typically gain less weight and may even lose more.
Big Differences
One of the main reasons that diets generally don’t work is because they are based on deprivation. In other words, you are asked to eliminate foods you have probably grown up with and love. And when a diet is changed so drastically, the person who is following it tends to give up sooner than later. On the other hand, small changes can add up to big differences, and when small changes are implemented, they typically become lifelong habits.
To learn more about your health, wellness, and fitness, see your local chiropractor at The Joint Chiropractic in San Antonio,Tex.