You can run a mile faster than you can walk a mile, but if you’re out of shape and hurt yourself after only running a few yards, you will never be able to run that mile. Walking is slower but you’re less likely to hurt yourself and therefore more likely to cover the distance to reach your goal!
When it comes to taking off weight, most of us are impatient and want it gone as quickly possible. We seem to always be searching for the miracle diet that will get excess weight off fast. We’re willing to impose impossibly rigid eating and exercising plans into our lives if it means we will be able to quickly take off the weight.
In an effort to get the flab gone we get very ambitious with diet and exercise. This is especially true when weight loss is a New Year Resolution. The problem is although the year is on the calendar has changed, our life didn’t!
The ambitious new year weight loss plan isn’t a good fit with our old life. We run up against challenges in our day and night that makes our overly ambitious weight loss plan incompatible with our life. After a few weeks of trying to stick with the plan, it becomes obvious that it’s not a sustainable way to get to goal. Instead of reworking the plan to be less ambitious and a better fit with our lives, we just seem to accept that there’s nothing we can do to lose weight.
It’s over, so much for weight loss….guess that’s not going to happen…..
When it comes to losing weight, all-or-nothing thinking gets in the way.
Changing everything about the way you eat and exercise isn’t necessary to lose weight. Yes, of course, that works for some, but not for most. If you’ve tried to “fix” everything wrong with how you eat and exercise to lose weight and never make, or sustain, acceptable results, try starting slow.
Pick some small changes that are easy to incorporate into your daily routine.
- Eating breakfast. Studies show people who eat breakfast tend to eat fewer calories overall.
- Wearing comfortable to shoes to make it easier to walk more throughout the day. Every step counts! If your feet don’t hurt you’re more likely to take more steps.
- Wearing a pedometer or activity tracker. If you take fewer than 2300 steps in a day, you’re sedentary. A pedometer/activity tracker counts steps or movement so you can see how active you are or aren’t. That information can gently nudge you towards bumping up your activity level.
- Slowing down eating by taking sips of water and putting down your fork between bites. Eating fast can lead to overeating. Your stomach may be full but your brain hasn’t gotten the message yet. Slowing down allows you to feel full sooner so you eat less without sacrificing the feeling of fullness and satisfaction.
- Breaking up time spent sitting. Spending long stretches sitting may stall the important processes related to the breakdown of fats and sugars within the body. Simply standing up can start theses processes back going again. Try to stand or walk for 5 minutes for every hour sitting.
It’s the snowball effect in reverse!
As you incorporate these little changes into your daily routine you start feeling successful. The success builds momentum. Success = More Success.