There are hundreds of diets to choose from, including doing some calorie counting, eating things that are ow-carb, low-fat, following the Paleo Diet, doing short detoxes and more. Some work better than others depending on the person.
Yet for some people, nothing seems to work. That’s OK, according to some experts, because making small changes can make more of a difference than any one diet.
Drew Walter, Wellness Manager at Elements, a wellness center in southwest Ohio for adults age 50 and older, shared 15 small changes individuals can make when they want to see results.
“It’s all about getting in a mindset, and changing habits — one step at a time,” Walter said.
Here is a list of 15 changes to consider making for a healthier lifestyle.
° When eating at a restaurant, always split your meal and take half of it home. If eating with someone, just order one meal and split it.
° If choosing to eat a salad, try using only half the amount of dressing you normally use, it can really cut out a lot of extra calories. This is especially effective if you switch to a fat-free dressing.
° Eat dinner or lunch without watching television at the same time. This will help to be aware of when you feel full instead of after the fact, resulting in less over-eating.
° Choose to use a smaller plate and also smaller utensils at meal times. This will help keep portion sizes under control.
° If looking for more long-term calorie burning effects from exercise, try strength training (weight lifting). It will enhance your metabolism after a workout for up to 39 hours due to a process called Excess Post-Exercise Oxygen Consumption. EPOC is only in effect for four to eight hours after cardio workouts.
° Try to get a lean protein source in every meal or snack throughout the day. Protein takes longer for a person to digest, so it actually burns off 30 percent of its own calorie amount just from being digested and absorbed. Good protein sources include chicken, turkey, nuts, beans, eggs and low-fat yogurt.
° Take time to stretch each day for 10-15 minutes. Either focus on one part of the body or do a full body stretching routine.
° If you have a dog, spend time each day walking them (weather allowing) instead of every other day or on the weekends only.
° Replace one beverage (soda, juice, coffee) per day with water instead. Bonus: try to get at least 80 ounces of water a day.
° Only get a few things each time you go to the grocery store and opt for a basket instead of a cart. Not only will you buy less snack foods that weren’t on your list, but carrying groceries in a basket rather than pushing a cart can make a big difference.
° Walk continuously for at least 20 minutes three times this week, even if it’s just around the house.
° Park at the furthest spot away (within reason) at the normal places you go besides home.
° If talking on the phone, try doing it while standing instead of sitting — it burns an extra 100 calories per hour.
° Sub carrots and hummus or celery and peanut butter for your afternoon bag of chips.
° Clean your house more often. Twenty minutes of vacuuming burns 56 calories, dusting around the house for 30 minutes burns 77 calories, mopping or sweeping for 30 minutes burns 153 calories.
See other calorie-burning house chores on the YourTime website.
