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Some adults lose weight through intermittent fasting or becoming a vegan or adopting a keto or paleo lifestyle.

Others may try to make such major changes, but then they start missing their afternoon candy bar or craving a Triple, Venti, Half Sweet, Non-Fat, Caramel Macchiato, and pretty soon, they revert to their old habits and wind up gaining back the pounds they lost and more.

They tried to do too much all at once.

If you’re tired of watching your weight fluctuate, you may need a more gradual approach. Little changes can add up until you see a big difference on your bathroom scale.

That’s why I recommend that when you make any kind of dietary (or fitness) change you take it slow and go in baby steps.

In fact, minor adjustments are more sustainable because they suit your lifestyle better. You are busy. I know you are. Why put undue pressure on yourself when you can take smaller steps and get the same results?

See how easy it can be to slim down, starting with these simple things to incorporate into your diet and workouts.

Small Eating Habits That Help You Lose Weight:

1. Cook more at  home. Preparing your own food allows you to control the ingredients. Restaurant meals tend to have more calories, salt, and are loaded up with sugar. That’s true whether you’re eating at a fast food outlet or a fancy bistro.

2. Plan your meals. Write out a menu for your daily meals and snacks. You’ll be able to tell at a glance if you’re getting all your required nutrients, and you’ll probably eat less. AND you’ll waste less food, so you save money.

3. Stock your kitchen. Keep healthy snacks on hand, along with staples for light meals. You can make room for the good things by getting rid of junk food. I always have on hand chicken, ground beef, frozen broccoli and other vegetables, onions, tomatoes, lettuce, plus spices and seasonings, balsamic vinegar, and various Primal Kitchen sugar-free sauces, condiments, and dressings, so I can whip up simple meals without much thinking or planning.

4. Increase your fiber. Some studies suggest that eating more fiber is the single most significant change you can make in your diet. The top sources include split peas, lentils, and black beans.

5. Boost your protein and good fats. Foods rich in protein fill you up and recharge your metabolism. Eating good fats like olive oil, avocado oil, and coconut oil also fill you up plus, your body has to burn more calories to digest those proteins and fats, compared to carbohydrates. Include some protein in each meal and snack. If you eat fruit, eat it with a protein like cheese or nut butters.

6. Eat breakfast. Refueling in the morning helps to prevent excessive eating later in the day. Start out with something hearty and nutritious, like Greek yogurt with berries and nuts or a couple of eggs fried in ghee. I keep boiled eggs on hand at all times in the fridge both for breakfast and for snacks. Another good breakfast is a protein shake using your favorite all-vegetable protein powder and almond milk.

7. Control portions. Forbidden foods can become so tantalizing that they lure you off your diet. Reduce your serving sizes so you can enjoy your favorite treats without any guilt.

8. Focus on whole foods. Make vegetables, fruits, and other natural foods the core of your diet. Cutting back on packaged items will eliminate most empty calories.

9. Drink water. Quench your thirst with plain water water with lemon and tea instead of beverages loaded with calories. Staying hydrated facilitates digestion. And you’ll just feel better if you’re drinking plenty of water.

10. Be mindful. Slow down and pay attention to what you’re putting on your plate. You’ll enjoy your food more. You’ll also be more likely to notice when you’re full instead of continuing to eat more than you planned. Get a copy of my special report, How to Lose Weight Without Really Trying, for some great ideas.

Small Workout Habits That Help You Lose Weight:

11. Be consistent. A successful exercise plan is one that you will stick to. Select activities that you like and invite a friend to join you. Aim for at least 250 minutes of moderate-intensity exercise a week if you’re trying to lose weight. That translates into about 35 minutes each day.

12. Build muscle. Increasing your muscle mass enables you to burn more calories even when you’re at rest. Lift weights or do squats and pushups with your body weight.

13. Move your whole body. Speaking of squats and pushups, devote most of your workout sessions to exercises that target your whole body. They’ll burn more calories than smaller movements like bicep curls.

14. Train in intervals. High intensity interval training pays off. Alternate between brief bursts of intense activity and even briefer rest periods. For example, run for a few minutes while you’re taking a walk.

Eat healthier and workout one small step at a time. You can shed weight without disrupting your life or feeling deprived.

If you’re finding it hard to make positive changes in your life and you have “bad” habits you want to break, then schedule a time for us to chat about it. I probably have solutions that will not only fit in your budget, move you along faster than you would on your own, get rid of sugar and food cravings, and help you to, once and for all, get to the bottom of your weight and health challenges. And if you’re diabetic, we really should talk. I got off insulin and other drugs after years of dealing with that. Let’s talk.


Marty Marsh

Hi! I’m Marty Marsh, Your Lifestyle & Wellness Coach specializing in helping you relax, rest, and heal. I make habit change fun, easy and sustainable for a lifetime of great health and happiness.
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