Lifestyle

Simple Changes That Lead to Weight Loss

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Recent research published in the journal Obesity shows what MyFitnessPal users believe to be true: small, simple lifestyle changes, also called micro-goals, can increase your chances of losing weight and keeping it forever.

“Microstrategies are the right way to go,” says Keith-Thomas Ayoub, MD. “They are easy to create, they bring a small but immediate profit and eventually lead to even greater profits.”

To lose weight and become healthier, it is important to change your calorie intake, exercise more, track your progress and develop your skills to overcome difficulties and setbacks. These 10 microstrategies will help you deal with all of this.


WAKE UP WITH A GLASS OF WATER

Start every morning with a large glass of H20,” says Liz Vajosnik, a licensed nutritionist from Seattle. Rehydration can help you avoid thirst and hunger and give you a boost of energy (perfect for a morning workout). She suggests putting a glass on the bedside table or a bottle of water next to the coffee maker to drink water first.

EAT A HIGH PROTEIN BREAKFAST

Most people don’t get enough protein at breakfast, which is why they feel hungry after an hour or two when junk food comes to the office,” says Lauren Harris-Pinkus, MD, author of the book “The Breakfast Club with Protein Supplements.””To stay full longer and reach your daily calorie goal, add more protein to your breakfast with Greek yogurt, cottage cheese, eggs, protein powder or tofu,” she says.

CHOOSE WHOLE GRAIN PRODUCTS

Whether you want a bagel that you eat at Grindegasse balayez, or a bagel full of pasta or bread, there will always be a choice between nutritious whole grains and fiber-rich and refined grains (which have been skimmed, nutrients and fiber). Their strategy: Choose whole-grain foods to increase your fiber intake, which will help you get full, promote healthy digestion and, in turn, contribute to your weight loss success, says Harris-Pinkus.

AFTERNOON WALKS

“You don’t have to run a marathon to lose weight, but most people need to move more,” says Ayub. What to do: Spend half of your lunch break on food, and the other half on walking. Over time, these extra steps accumulate, and moving at noon can lift your mood so you can deal with snacking and cravings after the day, he explains.

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