Tiny actions that you can barely recognize can add up to big problems—like high blood sugar and diabetes. Positive steps you take every day can add up to significant health improvements, including big-time weight loss. And because they’re small, simple, and take little time, they’re easy to work into your day. You just have to remember to do them. Start taking these tiny steps until they turn into a jog and then an all-out sprint to the weight-loss finish line.
Cook More, Eat Cleaner
In restaurants, there’s high sodium and high fat, and that’s why it’s so good and delicious and they used to season food heavily. But when people cook at home for that fact alone—just so you don’t have delivery all the time, or even have processed packaged foods all the time. You may fully in control of what you eat.
Flip Your Dip
Love veggies and dip? Good for you, that is unless the dip contains tons of fat and calories like, say, spinach-artichoke dip. That healthy-sounding dip is laden with sour cream, cream cheese, and mayonnaise—sending the calorie count north of 600 calories. Flip that dip and dunk your carrots and cukes in hummus made from chickpeas. People who ate fiber- and protein-rich chickpeas every day reported feeling 31% fuller than people who never ate the healthy legumes.
Go For The Greens
Leafy greens give you folate, which blocks the genes that trigger fat-cell formation. Romaine lettuce, spinach, and collard greens are some of the most potent sources of the flat-belly nutrient. Go green! Every. Single. Day.
Bring Your Fruit Front and Center
Replace your candy and cookie jars on the kitchen counter with a bowl of fresh fruits. Bananas, pears, apples, and oranges fare well as sweet snacks and should be kept in prime sight. Additionally, stock your fridge with washed and chopped veggies (think: carrots, cucumbers, peppers, and sugar snap peas) and hummus for a quick and healthy snack. This way, they’re more readily available, and you have no excuses to grab a bag of chips, right?
Skip Sugary Cereal
There’s no sugar-coating it: Sugar wreaks havoc on the body. Consuming too much of the white stuff can lead to obesity, which often causes other health problems, like diabetes and heart disease. Many breakfast bowls of cereal pack more sugar into one bowl than you’ll find in a Boston cream donut!
Go For Lean Meat and Fish
Protein is kryptonite to belly fat. When you eat protein, your body has to expend a lot of calories indigestion—about 25 calories for every 100 calories you eat (compared with only 10 to 15 calories for fats and carbs). With that said, stock your kitchen with boneless, skinless chicken breast, lean ground turkey, lean beef, lamb, wild salmon, shrimp, scallops, cod, tuna, and halibut.
Besides managing your food and diet, by running, biking, or rowing after you’ve hit the weights, you’ll have a greater impact on your fat and calorie burn than if you had done cardio beforehand. The key is to keep your calorie intake and how you burn the calorie.