Losing weight can be as easy or as tricky as we set our mind to it.

Achieving your ideal goal will require an almost “Super-Human” commitment and devotion. But you don’t need to overhaul your eating and exercise habits to get results completely. 

Everyone has a different starting point, wherever you are in your journey; we encourage you to try these small changes in your day to day routine, to help you boost your wellness goals:

Ditch the Sodas and Processes Juices 

Regular sodas are full of calories, 140 per can and up. Diet sodas have zero calories. So you would think that replacing one with another one should be a no brainer, right?

Well, think again!

Countless scientific studies have proved conclusively that drinking diet soda is associated with weight gain.

But why? 

Plain and simple, the taste of artificial sweeteners in sodas and artificial juices make our bodies produce Insulin.

As soon as our bodies detect it, it automatically sends a signal to your pancreas to begin producing Insulin. 

The Insulin is what tells our cells to either use sugar as food or stores it as fat–without it, our bodies can’t process the sugar that lands in our bloodstreams. 

Drink more water

Ideally, you want to switch from sodas and artificial juices to just water.

Many people don’t know, but the truth is that our bodies confused “being thirsty” with hunger.

Next time you feel hungry, and it’s not your usual time to eat, Instead of attacking the tortilla chips when you get the urge to snack, try drinking a glass of water first.

When you quench your thirst, you can manage to overeat.

Studies show how drinking two glasses of water before every meal every day for the month help them to lost an average of 2.6 more pounds than people who didn’t hydrate before eating.

Carry a reusable water bottle with you, make a mean to drink water every time you see the bottle or set a timer every hour to do so.

Prioritize protein at breakfast.

Ditch the sugary breakfast, or skipping your morning meal altogether, instead, eat something with at least 20 grams of protein.

Having a low-glycemic protein-packed breakfast will help you keep full longer and also to increase your energy levels.

Eating more protein can help prevent muscle loss as we age and supports our metabolism.

Incorporate High-Intensity Workouts

Yes, all exercise requires effort, but some workouts can help you accomplish more in less time.

Many research has shown that you’ll burn more calories than a steady-state exercise in the same amount of time.

Some good examples of high-intensity workouts include short running intervals, hill repeats, and strength circuits that involve exercises like kettlebell swings, pushups, squats, and plyometrics.

For this type of workout, you want your heart rate to be at 70–80% of your maximum heart rate, which you can calculate by subtracting your age from 220.

By using your heart rate, you can determine how much effort you’re putting into it.

Move more.

Is that simple!

We live in a sedentary world; every morning we wake up, we get ready to go to work, we commute sitting down in the car, then sit down in a desk, to sit down to eat, to sit down in the car again…

You see where I’m going with this, don’t ya’?

Make it an intention to move your body more!

These are effortless ways to start increasing movement in your body today!

1. Park far away from then entry.
2. Take comfy shoes to work and go for a walk around your building after lunch, or walk inside if you live in Florida and the sun could melt you.
3. Suggest walking meetings.
4. Stand during meetings.
5. Get up during commercials.
6. Use the bathroom that is farther away to your location.
7. Use the stairs instead of the elevator.
8. Take a 20min walk every day.
9. Run errands by feet.
10. Stretch every time you feel stiff.
11. If possible, create a dynamic workstation, where you switch from working in a sitting position to standing up.
12. Sit down on the floor and try to stand up without using your hands.

Apply them ALL or start one by one, but start now.

Moving your bodies is vital for our overall wellbeing, not just for losing weight.

Let us know how you apply these easy to follow lifestyle changes and how they affected your routine!

Questions? Drop us a line below; we love hearing from you!