When you’re trying to lose weight, every little thing you do counts. You won’t lose weight overnight, and in fact, if you do it slowly with small changes, you will be more likely to keep the weight off for good! So here are a few small changes that you can make to help you lose weight quicker. You don’t need to implement them all at once. Perhaps try and do 1 this week, then add a new 1 next week, etc.
Avoid Alcohol (Sorry!)
Alcohol has more calories per gram than carbs or protein. Drinking alcohol also prevents your body from burning fat. While your liver is processing all of the alcohol, it stops burning fat. And the more you drink, the longer it takes.
The best scenario is to avoid alcohol completely, but I know that can be hard sometimes (especially at social events). Try cutting it back to just 1-2 drinks, and avoiding sugary mixers. Even just cutting out one drink can be reducing 100’s of calories!
Cut Out Unnecessary Calories
Sometimes we don’t realize how much the calories are adding up. You can always reduce them a little bit. Do you really need to put dates in your smoothie? Are you really only using 2 tablespoons of peanut butter? Can you substitute that cream for milk? A little bit of thought can go a long way.
Sneak In Some Extra Cardio
While you’re at the gym, make the most of your time there. Don’t stand around chatting with your friends, chat while you walk on the treadmill. Instead of taking rests between sets, go for a little jog or walk. Or if you’re finished your workout and still have some energy, go for a 10 minute run. Every little bit counts!
I also love catching up with friends over a walk. It’s better than going for a coffee (where you will most likely be consuming unnecessary calories), and it honestly doesn’t even feel like exercise :)
Don’t Sit For More Than An Hour
Most jobs these days involve sitting for 8 hours a day. This is actually unhealthy and has been linked to a whole range of diseases! Make it a rule to get up and walk around every hour on the hour. Set a timer on your phone if you need to. The break will be good for your brain (and productivity) as well as your body.
Bonus points if you have a standing desk!!
Make Each Workout Count
If you keep doing the same workouts at the same intensity each week, you won’t make much progress (if any). Challenge yourself with each workout. If you managed to run for 3kms, run for a little bit extra this time. Even an extra few hundred metres is great progress! If you did 12 push ups on your knees, try doing a few at an incline or on your toes. If you can only manage 3, that’s OK. Do the remaining 9 on your knees. There’s always little things you can be doing to make it a little bit harder.
To lose weight, you really have to make it happen and be conscious of your choices. It’s not just going to happen on its own. If you add these little tips to your daily life, you will see results quicker. Good luck! xx
It’s FREE
Hi Rachel!
What should I do if I have a really busy schedule as a middle schooler, and I’m running from activity to activity?? I do ice hockey twice a week (Total 3:30 hours) and cheer twice a week (4 hours) as well as swimming on Mondays (1 hour) but I feel like I’m not getting as much cardio in. I did cross country, but the season ended quickly and there is no more cross country opportunities. On the weekends, I’m off to pilates/hockey or doing homework at home (cooped up in my room), how can I get more running and cardio into my life? ( I live in Korea, the gyms require you to be 16+, and it’s too cold these days to go running outside)
Thanks,
Calla
Hi Calla, it sounds like you are very busy and very active which is great! I would recommend just trying to fit in as much walking as you can throughout the day. Most phones have a step tracker (if not, I’m sure there is a free app you can download!). Just try to aim for at least 10,000 steps throughout the day. With your swimming, ice hockey and hocky, I think you are doing a fair bit of cardio so don’t stress! xx