15 Small Changes for Big Results By Rebecca Swanner Whether youre just getting started or just want to lose those last 10 pounds, these little changes can have a big impact! Replace refined carbs (like white rice or enriched pasta) with whole grain versions. Why? Whole grains have more fiber and more nutrients and absorb slower. The result is they wont spike your blood sugar and will provide you with longer-lasting energy . Rotate your playlist. Why? To keep your workout feeling fresh. And, while we love our trainers, if you need an extra push, dont hesitate to put on your own soundtrack. Swap soda with unsweetened, preferably fresh-brewed, iced tea. Why? Youll save hundreds of calories and wont be drinking nasty chemicals. Just make sure not to drink diet tea or tea with weird preservatives or other chemicals. Watching TV? Do push-ups, crunches, squats, or stretch during commercials. Why? Youll burn extra calories, keep your brain active, and spend less time sitting (which is really bad for you in long stretches). Reward yourself with clothing or new fitness gear when you hit a milestone. Why? To give yourself something to look forward to and to train your brain to stop rewarding your body with food. Dedicate 75% of your plate to vegetables and the remainder to whole grains and lean proteins. Wear a pedometer. Why? You likely spend a lot of the day sitting. Blast belly fat by moving 10,000 steps per day, or approximately five miles. Making a sandwich? Avocado > Butter or Mayo. Why? Avocado is full of healthy monounsaturated fat and fiber and contains more nutrients than those other two. Sign up for an athletic competition to keep yourself motivated. Why? If your goal is getting in shape, its easy to lose steam! But, if you know you have to get—or stay—fit for an upcoming race, youre more likely to stick with your workouts. Reach for mustard, hot sauce, and salsa instead of ketchup, mayo, or sour cream. Why? The former have fewer calories, more nutrients, and usually less sugar. Plan a fun activity date, like a snowball fight, a hike, or a game of tennis. Why? Novel activities and laughter are two proven ways to strengthen the bond between you and your partner. Eat slowly. Why? It takes your body 20 minutes to realize its full. Get some Zs! Why? Getting 7 to 8 hours of sleep helps muscles recover faster, the brain work better, and makes you less likely to overeat. Take the stairs! Park farther from the entrance! Why? The less time you spend sitting, the better it is for your body. And, if youre trying to lose weight, every little bit counts! Cooking? Use light olive oil instead of butter. Why not extra virgin? When cooking over high heat, extra virgins lower smoke point can cause it to break down into dangerous byproducts.
Posted on: Fri, 31 Jan 2014 02:59:22 +0000
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