Small changes make big differences. When it comes to health and fitness, it is the cumulative effect of persistent little things that is most transformative.
Many of us look in the mirror and see a body that is not what we want to see. Just like we can’t get in shape overnight, we got out of shape by small, negative lifestyle changes that accumulated over time. Change—permanent change—takes time. There are no secrets. There are no tricks. Progressive transformation requires persistence and patience.
Baby steps. I like to preach baby steps. As we seek change, it will be the little things that matter the most.
When it comes to diet, caloric expenditure is cumulative, and calories-in v. calories-out is half the battle. Small increases in physical activity and small decreases in food intake add up very quickly. Consider the changes you can make today:
Cutting one sugared pop (soda) a week can potentially result in a 3-4 lb weight loss (assuming nothing replaces it and activity remains stable–**disclaimer** It isn’t always just that precise, but the difference is significant).
Go lighter on the beer. Cutting alcohol all together is one of the best ways to cut calories fast. But, if you like your beer, consider the beer’s %ABV (percent alcohol by volume). Each percentage point is equal to 30 kcal for each 12-ounce beer (e.g., a 6% ABV IPA has 180 kcal—240 kcal in a pint!). If one drinks an average of one beer a day (365/year), cutting the alcohol content 1% ABV is equivalent to 10,950 kcal per year (at 3500 kcal per pound, that is roughly 3 pounds gained or lost per year!
Cut some fat. A serving of fat is roughly 100 kcal. The difference between a serving of whole milk and 2% milk is 146 kcal v. 122 kcal (24 kcal per cup). Skim has only 86 kcal.
Cut some carbs. Look for foods that are less calorie dense—e.g., less sugary. Eat foods that fill you up and leave you satisfied. Low carb/low fat foods aren’t necessarily better for you than higher calorie foods, if they leave you hungry.
Activity can be added in so many ways: taking the stairs instead of the elevator or escalator, walking short trips instead of driving, walking the dog, etc. Parking an extra 100 yards away from the store or office results in an extra 12 kcal or so–added up over the course of the year, this is significant. Consider the rule of thumb that states the on average, whether your walk, jog, or run, one expends approximately 100 kcal per mile. Walking a little more here and there begins to add up. (Consider, 365 miles in a year—one mile a day—results in roughly 36,500 kcal burned or more than 10 lb lost!!)
The list can be extensive. It is not my intent to create a list of the “10 foods you should stop eating now” or the “5 exercises you should be doing every day”. You have your own opportunities. Practice stacking–progressively adding small changes–and bam! In a blink of an eye, you can be on track to a steady sustainable fat loss (remember, we don’t want to talk in terms of scale weight). As you reach your goal, small things can be added back in. The choices are yours to make.
Be your best today; be better tomorrow!
Carpe momento!