Making Big Changes in Small Steps

There is no shortage of extremism in the world today. The constant pressure to be the biggest, best, fastest, top-performer is relentless, and it when it comes to your weight loss journey, it can be downright discouraging. Luckily, there is evidence that the latter need not be a source of such stress. As it turns out, when it comes to shedding the pounds, even losing a little weight can make a significant improvement in your overall health.

Just a five percent decrease in total body weight boasts such benefits as improving heart function, increasing self-esteem and lifting your mood, preventing inflammation, and protecting your joints from osteoarthritis. With a list like that, you have plenty of amazing reasons to treat every pound lost as a victory. Here are four easy ways to drop a few ticks on the scale, make progress toward your ultimate weight loss goals, and start reaping the health benefits immediately.

1. Drink more water. It has long been assumed that drinking a glass of water before a meal can help suppress appetite, and in middle-aged and older adults, this is true. However the reasons to drink water when trying to lose weight go deeper than previously thought. In fact, drinking water can increase energy expenditure (and thus calories burned), for up to an hour after you finish the glass. So if you’re trying to take the pounds down, be sure to ‘bottoms up’ on a regular basis.
2. Pack your lunch. Although it can be tempting to grab a fast-food combo during your mid-day break, evidence suggests that brown-bagging it may be better for your health. Preparing meals ahead of time makes you more likely to make a healthier choice – one that will ultimately lead to better progress toward your weight loss goals. If you’ve had trouble getting into the swing of making lunch in the morning, try preparing it the night before so that you can sleep those few extra minutes. Better yet, try prepping meals on the weekend that will take you through the whole week. Make foods you can freeze, and/or use in many different ways to ensure freshness and add a sense of variety.
3. Eat more fermented foods. These tangy treats help balance the flora (bacteria) in your gut. This can help heal inflammation in the lining of the digestive tract, which leads to better absorption of nutrients from the foods that you eat. When your body can access more nourishment from each thing consumed, it is less likely to crave excess food, especially those that are particularly sugary or laden with bad fats.
4. Keep your curfew. Studies suggest that giving yourself a bed time can lead to a decrease in body fat. Apparently, it isn’t only the amount of sleep that affects your body weight (between 6.5 and 8.5 hours seems to be best for many), but the regularity of your sleeping schedule as well. Apparently, laying down and getting up at approximately the same time every day can help with your weight loss goals. It also ensures you an awake, alert brain capable of making more healthy decisions throughout the day. When it comes to weight loss, getting proper amounts of shut eye can be the key to unlocking your next five pound drop.

Remember, everything – including your journey to better health – happens one step at a time. Try a few of the suggestions above to take another small advance toward your personal finish line, and celebrate feeling more energized, happier, and confident right away.