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7 Little Changes That Can Add Up to Losing Extra Pounds

By eHealthIQ
Reviewed: January 10, 2017

Losing weight may seem like a daunting task. Many people believe that in order to drop pounds, they’ll have to make a huge change to their lifestyle. Although exercising and eating healthier can go a long way in helping you lose weight, there are also small changes you can make to your daily habits. Here are seven things you can do throughout the day to burn calories and meet your weight-loss goals.

1. Eat Protein for Breakfast

Protein gives you energy and helps you build muscle. It can also help you feel full for longer, so you’re not as tempted to snack between meals. Incorporating protein-rich foods in your breakfast is fairly easy. You can choose something as simple as milk and cereal or make a veggie omelette. Greek yogurt is also an excellent source of protein and can easily be combined with fresh fruit.

2. Take the Stairs

If you have a choice between getting on the elevator or taking the stairs at work, choose the stairs. Climbing a few flights of stairs is a simple way to burn off extra calories.

3. Use the One-Mile Rule

In the United States, it’s common for people to drive everywhere, even if the destination is a short distance away. Try following the one-mile rule: if the place you need to go is less than one mile away, walk instead of drive. Use an online calorie calculator to keep track of how many calories you burn.

4. Drink More Water

Having a few more glasses of water per day can provide a number of benefits. Drinking water thirty minutes before you eat can help reduce your feeling of hunger, which means you’ll eat less. Plus, being properly hydrated will help you feel better during exercise, so you’ll be able to work out more intensely and for a longer period of time.

5. Use Smaller Plates

Visual cues can play an important role in our eating habits. If you reduce your portion sizes in order to lose weight but are still eating off large plates, you may feel like you’re not getting enough food. By putting your food on a smaller plate, there will be less empty space. This can give you the sense that you’re eating enough.

6. Brew Your Own Coffee

Drinks from trendy coffee places may seem delicious, but they’re often loaded with extra calories from sugar, syrup, and flavoring. Brewing your own coffee at home or in the office is a much healthier choice. Try adding in some skim milk or non-fat powder milk as flavoring.

7. Get up During Commercials

Many people unwind by watching television in the evenings, but you don’t need to sit still while you watch. Challenge yourself to get up during commercial breaks and do some sort of physical activity. You can run in place, do crunches, or walk up and down your stairs. If you watch TV for two hours, this could add up to 20-30 minutes of physical activity.



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