- Losing weight isn’t easy, but there are small changes you can makedaily to help.
- Planning your daily agenda to include your workout, prioritizing strength training, and tracking your progress without using the scale are a few changes you can make to encourage weight loss.
- Taking the stairs, parking further away, and mixing up your workout routine are a few small changes you can make daily to lose weight.
Losing weight is a difficult process for many. When it comes to working on getting the scale down, it’s all too easy to get stuck on a plateau. You might feel like you’re doing everything right, and yet you’re not seeing any results. Or maybe you haven’t begun your weight loss journey quite yet, but you’re struggling to get things started.
Regardless of where you are in the process, these are small exercise changes you can make every day to lose weight and really see the impact.
Plan your daily agenda to include your workout.
Treat your workout as if it were an important meeting, you likely wouldn’t miss or reschedule it, right?
Plan out your workouts for the week, or at least plan them out the night before. Pick the time that’ll be best to set your “meeting,” and go ahead and pack your gym bag in advance, too. You’re less likely to skip your workout if you’re prepared and can’t use not having enough time to pack your things in the morning, or having to go out of the way to run home between work and the gym as an excuse.
Prioritize lifting weights.
Many people think that in order to lose weight, cardio is the answer, but committing to endless hours on the elliptical each week isn’t the best way to achieve weight loss. Instead, incorporate resistance training into your routine as this will help increase muscle mass, which in turn will increase your lean body mass and increase your metabolism at rest. Basically, the more muscle mass you have, the more calories your body will burn when doing nothing.
This isn’t to say that you shouldn’t do cardio at all, but rather it’s worth prioritizing lifting weights.
American College of Sports Medicine cardio guidelines suggest performing at least 150 minutes of moderate intensity, or 75 minutes of vigorous intensity cardiovascular exercise per week. American College of Sports Medicine strength training guidelines encourage performing resistance training 2-3 times per week on non-consecutive days.
Make your meetings more active.
Many of us have meetings on a regular basis, some even daily. When possible, rather than meeting around a round table or over coffee, opt for activity.
Try going for a walk and discussing the content of your meeting, or standing rather than sitting for a conference call. These small changes if implemented daily, could encourage weight loss.
Go into the gym with a plan.
Showing up at the gym is the first step, but it’s even better if you show up with a plan. Train with planned intentions and purpose.
Whether you choose to follow a specific program, work with a personal trainer, or plan your own workouts, just make sure you have a plan, period. You’re more likely to achieve weight loss goals if you have an idea of the route you ought to take to get there.
A sample weekly plan would be: 30 minutes of cardio Tuesday and Thursday, lower body resistance training on Monday, upper body resistance training on Wednesday, and a group exercise class on Saturday. Then plan specific exercises and machines from there.
Track your progress without using the scale.
When it comes to weight loss, the scale can be your worst enemy. From weighing in multiple times throughout the day, to becoming frustrated when the number on the scale doesn’t budge or even goes up, the scale just may not be the best means of measuring progress.
Keeping track of your progress by writing down how many sets and repetitions you did, the weights used, and exercises performed is one way to track your progress without using the scale. Takingcircumference measurements every 4-6 weeks is another method of tracking progress that may be more beneficial than weighing yourself. This allows for a significant time period between measurements to allow for progress and takes into consideration the fact that you may see huge changes in body composition without seeing huge changes in the number on the scale.
Mix up your routine.
It’s easy to get into the habit of doing exercises you like, but don’t be afraid to try something new. The body adapts pretty quickly, and requires a new challenge in order for change to occur.
If you really like the elliptical, keep it in your rotation of planned workouts, but add in other modes of cardio, too. The same goes for resistance training; learn to use as many different types of equipment as possible so that you’ll have options to mix up your routine. It’ll allow you to make small exercise changes to help lose weight.
Instead of trying to get the closest parking spot, park further away.
Getting into the habit of parking farther away, rather than as close to the entrance as possible, is a small change you can make daily to lose weight.
Parking further away is an easy way to increase the amount of physical activity you’re getting on a daily basis. Considering the amount of places we go in a day, and the amount of times we’re getting in and out of the car, this small change can really add up.
Take the stairs.
Taking the elevator burns little to no calories, but taking the stairs requires a little more work. Try consciously choosing the stairs, even if it takes longer for you to get from place to place, it’s worth it. This small change is an easy way to implement more physical activity into each day to help with weight loss.S