Motivation Monday: Small Changes that will Make Weight Loss Easier

**16 Small Changes that will Make Losing Weight So Much Easier**

1. Don’t Rely on Exercise Alone – People who cut their daily calories by 10 percent while embarking on an exercise plan, double their insulin sensitivity — a metabolic indicator of long-term weight-loss success.

2. Eat Mindfully – Instead of mindless eating… Focus on what you’re eating and why (are you really hungry or just bored?), you’ll be able to make better choices and you may even find yourself eating less.

3. Keep a Food Journal – Writing down what you eat every day can help you see more clearly what (and how much) you’re really eating so that you can adjust and monitor your progress.

4. Get More Sleep – Sleep can help you feel less hungry, reduce stress, and give you energy to crush it during a workout.

5. Make Exercise Fun – Working out should be fun, not a chore or an experience to be suffered through. If you need help with ideas, feel free to message me.

6. Take a Walk – Not ready to work out yet? Then start slow. Start by just walking more.

7. Skip the Soda…. even the diet stuff.

8. Do Quick Exercise Hits While You Watch TV – Let the commercials roll and do push-ups, squats or just stretch.

9. Eat Better Carbs – Replace refined carbs with whole-grain versions (or zucchini noodles). Whole grains have more protein and fiber so your body takes longer to digest them; you’ll fuller faster — and for longer.

10. Swap Out Butter for Oil – Swap with a healthy oil, like avocado oil or almond oil.

11. Add More Color to Your Plate – Color means healthy fruits and veggies, like red bell peppers, dark leafy greens, bright blueberries and strawberries, ripe red tomatoes — you get the idea.

12. Try HIIT Workouts – Research shows that people who did HIIT workouts — alternating 20 seconds of maximum effort followed by 40 seconds of rest for a total of 30 minutes — burned three to four more calories per minute than those who performed steady-state exercise, such as running or cycling.

13. Eat to Fuel Recovery – Instead of eating until you’re stuffed, try eating just enough so you recover from your workout, or whatever else you just did. You want to feel light, not full.

14. Mix Up Your Playlist

15. Track Your Exercise Progress – People typically overestimate how much and how hard they exercise. One solution is to invest in a fitness tracker — preferably one that can monitor your heart rate, which is the most accurate way to gauge exercise intensity.

16. Reward Yourself – When reaching goals, reward yourself with real rewards, like new fitness gear, those wireless headphones you’ve had your eye on, or a flotation-tank therapy session. Keeping your eye on the prize can help you stay on track and will give you something to look forward to.
(Tips by Lili Ladaga)

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