How Little Changes in Your Daily Routine Can help You Lose Weight

Do you want to lose belly fat, reduce weight, and stay slim? We have news for you. Ditch rigorous exercises and deprivation diets to see some great results. Research suggests that taking small steps instead of big ones give you beneficial results in the long run. According to a study published in the Annals of Behavioral Medicine, it was proved that people who made little changes to their diet or exercise routine every week shed four times more fat (during a 120-day program) than those who adhered to normal weight loss and exercise guidelines. So, if you want to see some great numbers on the scale, follow these baby steps to achieve your fitness goals:

Try Light Morning Exercises

Wake up 15-20 minutes earlier in the morning to find time for some light cardio exercises such as jumping rope, jogging, jumping jacks, or a brisk walk in the park. These physical activities will keep your heart healthy. You can walk to your office if it is within walking distance. However, if you travel by car, consider parking your car a little farther from your office.

Eat Your Breakfast

Never skip breakfast, or else your hunger pangs later will entice you to make poor diet choices like eating a burger or pizza. As we all know, fast food isn’t good for our health and can potentially cause high blood pressure, obesity, and cardiovascular diseases. Include more complex carbs such as brown bread, eggs, and lean proteins in your breakfast to give you energy as well as keep you feeling satisfied until lunch time.

Avoid Alcohol and Sugar

Alcoholic beverages and sugar are harmful to both your health and your sleep quality. If you want to see a receding waistline or sleep soundly at night, limit or stop altogether your sugar and alcohol consumption. The results will surprise you.

Avoid Late-Night Snacks

Stay away from after-dinner snacks if you want to control your calorie intake. Drink water after dinner to keep feeling full. You will feel your tummy lighter when you wake up in the morning. Limit watching TV in the evening as you may start craving snacks while sitting idle. Instead, take a walk or play a board game with your family; call friends or relatives to catch up with them; or complete some household chores.

Eat healthy and follow a healthy lifestyle to lose weight. Aim for little steps instead of giant leaps to achieve impressive results. If you have any questions, consult with one of Florida Wellness Medical Group’s health and nutrition experts today.

5 Steps to Give Your Diet a Good Start

After a week-long vacation filled with food and fun, you wake up early on Monday morning to get ready for the office. Although it’s not your favorite thing, you decide to give the scale a try. Yes, that’s the moment you get the shock of your life and instantly decide to try dieting. You restrict eating, do excessive physical exercise, and cut down all the liquor. But after seven days, you find yourself excessively weak with little effect on your waistline.

Do you know where you went wrong? You decided to diet without a plan or a goal. If you really want to stay in shape, here are five steps you should get started with.

Set a Realistic Goal

That waistline you are trying to re-shape isn’t an overnight thing, and neither will it go away overnight. Think logically and plan to lose weight with realistic goals. Usually, the rate of weight loss is only one to two pounds per week, which is healthy. If you try to push yourself beyond that, it will have a detrimental effect on your body. Losing small amount of weight over a span of time can improve your overall health as that keeps the blood pressure normal and cholesterol level perfect.

Follow a Plan

Planning is a significant part of dieting. If you think cutting down on food can help you improve your health status, then you are wrong. You need to have a balanced diet and that includes calories and oil too, along with other important nutrients and vitamins. So, contact a dietitian to get the right guidance.

Take Slow Steps

Sudden changes in lifestyle are tough to manage, but, you need to accommodate those when you are dieting. However, give yourself the time to adapt to these changes and go slow. Start by stocking your cupboards and refrigerator with healthy food. Try out new recipes and make dieting fun.


Well, eating healthy is not the only way to lose weight. Exercise is a must! Ask help from professionals who can guide you every step of the way.


Your hard work must not be overlooked. So, reward yourself every time you successfully lose weight. This will act as a motivation to carry on your diet plan. Even if you have failed to reach the stipulated goal, do not punish yourself. Put in your best effort and that will surely bear fruit.

The process of dieting will be tough because you have to control the temptation of eating delicious food. But think of the final outcome because that will inspire you to go on. Contact our nutrition and wellness experts to achieve your health goals.

Power Walking is a Great Work-Out – Do It Right

A team of researchers at the University of Pittsburgh recently revealed that brisk walking for 30 to 60 minutes a day can help overweight persons to lose weight even without making any changes to their lifestyle habits. This is good news for those who simply hate dieting. It is free, an enjoyable alternative to complicated cardio-routine, and does not require expensive gym membership. As walking becomes a part of your daily routine, it slowly melts away your extra pounds, and also gives you an emotional high. Even if 20 minutes are all that you can squeeze out of your busy schedule, you will be slimmer and happier in a couple of month’s time. All you need to do is walk right, walk faster and for longer.

Here’s how to walk your way to a slimmer waist and a higher emotional energy:

Better your Technique

Power walking is the key to quick weight loss. To do it correctly, stand straight, but maintain a relaxed posture with your arms by your sides. To boost up the core muscles in the abdomen area, pull your naval inside, towards your spine. When you step forward, move your arms in the opposite direction. That means, when you take a step forward with your right foot, your right arm should move back. Focus your eyes straight at a distance. Keep your hands in a cup position, don’t clench. Maintain a rhythmic breathing pattern – breath in and out with each step.

Try Different Terrains

We hardly notice it, but we tend to expend different levels of energy when we walk on different surfaces. When you climb up a steep incline, heartbeats are likely to increase by 20 percent (an excellent cardio exercise). When going downhill, on the other hand, it is your leg muscles that will have to work a lot to counterbalance the gravity (a lovely way to fit into those super-mini shorts). You will also burn more energy when you walk the softer surfaces. That’s why walking the muddy ground or sandy beaches help you burn calories faster. Walking on the cobblestoned or rocky surfaces is even more beneficial – it does not only help burn more calories, but also regulates blood pressure

Add Variety to Walking Styles

To eliminate boredom, try some alternative styles. Try, for example, Nordic walking that requires you to walk with ski-like poles. Poles make you walk faster, and subsequently help you burn more calories. On those bad weather days, walk on treadmills. With its flat surface, a treadmill may not help you burn fat as quickly as hard roads or hilly terrains, but it is good for your joints. Mall walking is also a good exercise for those who prefer a fun way to workout.

Walking is a fantastic exercise. Keep adding duration and intensity to your walking routine and you are likely to see the results in less than three months.