Go Big or Go Home? Not at The Tribe!
We vote for small and sustainable changes every time when it comes to better health!
I was thinking this week about the impact of small changes on body composition. So I decided to do a little calculating.
Let's say you are maintaining your weight on a 2000 calorie a day diet. You wouldn't mind losing a little weight so you decide to cut 200 calories a day from your caloric intake. You do this by substituting the cream in your morning coffee to skim milk and using 1 tablespoon of dressing on your salad instead of two. With these small adjustments, you will create a 3600 calorie deficit every 2 1/2 weeks. 3600 calories is a pound of body fat. That's 20 lbs in one year! Add one 30-minute power walk each week (200 calories) and you can lose another three pounds for a total of 23 lbs in a year! The key is to be consistent over time!
Coach Atara's Top 5 List of Small Changes with Big Impact!
#5 - Start the day with an 8 ounce glass of water to get your system going and start the detox process.
Aim for half your body weight in ounces of water daily. Most Americans can no longer tell the difference between hunger and thirst so when you have eaten recently and still want more, you may just need water. Drink another 8 ounces of water and wait 10 minutes to see if you still feel hungry.
#4 - Seek out and build relationships with people who support your health goals.
When you meet resistance from people around you about the positive changes you are trying to make, let them know that their support would be appreciated but if they cannot give that, respectfully request that they refrain from expressing any negativity.
#3 - Try an early morning workout!
Not everyone is a morning person but there is a beauty in waking before the rest of your household and getting in some "you" time before the day gets busy. Like the great outdoors? Run or power walk outside. Prefer to exercise indoors? Check out a 5:30 a.m. class at The Tribe or do one of the thousands of online home workouts available. You don't have to beat the sunrise six times a week. But try one or two days a week for a month and see how it changes your day! Added bonus? Research shows that early a.m. workouts are super effective at boosting your metabolic rate and helping you get a great night's sleep!
#2 - Get your sleep!
Speaking of sleep, a lack of sleep and chronic sleep deprivation increase cortisol levels in the body and can lead to weight gain, particularly in the mid-section. It also affects the hormones ghrelin and leptin which create feelings of hunger and tell your brain when you are full. Fatigue can also lead to late afternoon and evening bingeing or poor food choices when your body signals a need for sources of energy and stamina when sleep is not forthcoming.
Shoot for 7-8 hours every night.
# 1- Try eating all of your daily food intake within an 8-12 hour period!
This approach is far preferable for long term weight management
than grazing during all waking hours, even if you eat the same
number of calories! That means getting all your meals and snacks
in from 7-7 or 8-8 or even 9 -6. Eating within an 8-12 hour period
gives your body 12-16 hours a day to rest from the work of
digestion and helps to balance the hormones that control
hunger, satiety and cravings. It also means that wake up
time will be easier and you'll feel lighter.
Adding these small changes to your lifestyle, over time, will have a big impact on your body!