“A mini habit is a VERY small positive behavior that you force yourself to do every day. Small steps work every time, and habits are built by consistency, so the two were meant to be together.”
― Stephen Guise, Mini Habits: Smaller Habits, Bigger Results

Some adults reduce their weight through intermittent fasting or becoming a vegan. Others try to make such major changes, but they start missing their afternoon candy bar or craving butter. Pretty soon, they revert to their old habits and wind up gaining back the pounds they lost and more.

If you’re tired of watching your weight fluctuate, you may need a more gradual approach. Little changes can add up until you see a big difference in your health and body composition.

In fact, minor adjustments are often more sustainable because they suit your lifestyle. See how easy it can be to slim down, starting with these simple things to incorporate into your diet and workouts.

Small Eating Habits That Help You Reduce Your Weight:

1. Cook more. Preparing your own food allows you to control the ingredients. Restaurant meals tend to have more calories, salt, and sugar. That’s true whether you’re eating at a fast-food outlet or a fancy bistro.

2. Plan your meals. Write out a menu for your daily meals and snacks. You’ll be able to tell at a glance if you’re getting all your required nutrients, and you’ll probably eat less.

3. Stock your kitchen. Keep healthy snacks on hand, along with staples for light meals. You can make room for the good things by getting rid of junk food.

4. Increase your fiber. Some studies suggest that eating more fiber is the single most significant change you can make in your diet. The top sources include split peas, lentils, and black beans.

5. Boost your protein. Foods rich in protein fill you up and recharge your metabolism. Plus, your body has to burn more calories to digest them, compared to carbohydrates and fats. Include some protein in each meal and snack.

6. Eat when you are TRULY hungry – not because of the time of day.  Some people need to eat breakfast, some do not.  Some need to eat 3 meals a day, some do not.  Eating ONLY when you are truly hungry and only eating enough to feel slightly full will help you control your weight. 

7. Control portions. Forbidden foods can become so tantalizing that they lure you off your diet. Reduce your serving sizes so you can enjoy your favorite treats without any guilt.

8. Focus on whole foods. Make vegetables, fruits, and other natural foods the core of your diet. Cutting back on packaged items will eliminate most empty calories.

9. Drink water. Quench your thirst with plain water and tea instead of beverages loaded with calories. Staying hydrated facilitates digestion.

10. Be mindful (this goes along with number 6 above)  Slow down and pay attention to what you’re putting on your plate. You’ll enjoy your food more. You’ll also be more likely to notice when you’re full instead of continuing to eat more than you planned.

Small Workout Habits That Help You Reduce Your Weight:

1. Be consistent. A successful exercise plan is one that you can stick to. Select activities that you like and invite a friend to join you. Aim for at least 250 minutes of moderate-intensity exercise a week if you’re trying to reduce your weight. That translates into about 35 minutes each day of movement or structured exercise.

2. Build muscle. Increasing your muscle mass enables you to burn more calories even when you’re at rest. Lift weights or do squats and pushups with your body weight.

3. Move your whole body. Speaking of squats and pushups, devote most of your workout sessions to exercises that target your whole body. They’ll burn more calories than smaller movements like bicep curls.

4. Train in intervals. High intensity interval training pays off. Alternate between brief bursts of intense activity and even briefer rest periods. For example, run for a few minutes while you’re taking a walk.

 Eat healthier one small step at a time. You can shed weight without disrupting your life or feeling deprived.

At TASH Wellness for Women in Glenview, we are here for you!  Our specialty is women. We love working with women that have a substantial amount of weight to reduce, or women that are 50 and above.  As a Functional Aging Specialist, Integrative Corrective Movement Instructor, and Aging the Older Adult Instructor, we get all our women moving functionally for the rest of their lives.  We work on balance, cognitive training, fall prevention and strength.  TASH Wellness is not a gym - it's a journey and it's YOUR community.  We serve women in Skokie, Wilmette, Winnetka, Evanston, Lincolnwood, Morton Grove, Niles, Park Ridge, Northbrook, Glencoe, Glenview, Riverwoods, Chicago and Des Plaines.