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Sunday, January 29, 2023

Watching your weight? You only need to make small changes in your daily routine.

Health & FitnessWatching your weight? You only need to make small changes in your daily routine.

Losing weight is one of the most popular New Year’s resolutions, yet it’s one that most of us struggle to achieve. When the second or third week of January rolls around, many of us are finding it difficult to stick to the lifestyle changes needed to lose or at least maintain our weight. (Also read: (Healthy Weight Week: Tips and Tricks for Getting to Your Ideal Weight)

But one strategy that may work better when it comes to managing our weight is the “small change approach.” It starts with the understanding that for the long haul, it might be better to start small.

Big changes can be difficult to maintain.

Most people who are watching their weight start by making big changes to their diet or physical activity habits. But big changes can be difficult to sustain over time because they require a high level of motivation.

Since motivation naturally waxes and wanes, it’s no wonder these big lifestyle changes can be so difficult to sustain.

This is where a small change approach can be useful.

This weight management strategy suggests that people should reduce the calories they eat and/or increase the calories they burn by only 100-200 per day.

To put this into perspective, this could mean eating just one or two fewer chocolate biscuits or walking an extra 10-20 minutes a day.

You will likely need to make small changes to your current behavior to eat 100-200 calories less or burn 100-200 calories more per day.

These small changes can be easy to fit into your daily life and, unlike big changes, won’t require extra time and effort outside of your routine.

A small change approach is also more flexible, as there are many different ways you can reduce the calories you eat and/or increase the calories you burn by 100-200 per day. This flexibility can help you stick with the approach for longer.

And research shows that when it comes to health, small changes to your routine can be very effective.

We’re also less likely to fail when making small changes, which can help motivate us to make bigger changes over time.

According to previous research conducted by our team, the small change approach may actually be an effective strategy for helping people manage their weight.

Our study combined the results of 21 trials that used the small-change approach to weight management.

We found that adults who used this method lost almost a kilogram over a 14-month period, compared to those who received general weight management advice.

This is important because it suggests that a small change could be used to prevent weight gain of 0.5kg to 1.0kg per year in the adult population, which contributes to the development of overweight and obesity over time. Can be proven.

More research is needed to understand whether a small change approach can be a long-term weight gain prevention and possibly weight loss strategy.

How to do it

If you want to try the small change approach, there are two questions you should ask yourself to help you get started:

What changes can I make to reduce the calories I eat and/or burn to just 100-200 kcal per day?

Will I be able to achieve these changes even when my motivation is low? Small changes designed by you are more likely to fit into your daily life and therefore may be easier to maintain over time. But if you’re struggling to design your own little changes, here are a few examples:

Walking and talking: Whether it’s a phone call with colleagues or a catch-up with friends, an extra 20-30 minutes of walking in your day can help you burn up to 100 calories.

Take a break: Most television commercials last about 2-3 minutes. Take this time to exercise by doing some crunches, lunges or squats. During an hour-long program with three ad breaks, you can burn up to 100 calories.

Avoid excesses.: Although many of us like to add things like cheese, butter, mayonnaise and ketchup to our meals for extra flavor, they contain more calories than many of us realize.

For example, 30 grams of cheese (about the size of a small match) is 100 calories, while 30 grams of mayonnaise (about two tablespoons) is close to 200 calories.

Limiting portions, or cutting them out entirely, can make a big difference in the long term.

Take your coffee black: Hot drinks like lattes, cappuccinos, and hot chocolate may have more calories than you think. You can reduce your calorie intake by around 100-200 calories by cutting them out. If you can’t bear to go without your coffee for the day, consider getting a smaller size or drinking it black.

Watching your weight doesn’t have to be complicated. Small changes to your diet and lifestyle can add up over time and make all the difference, as the Small Change Approach shows..

Loughborough University

This story was published without editing the text from a wire agency feed. Only the title has been changed.


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