Lose Weight Tweaking your Lifestyle
There are many myths about losing weight, but achieving it doesn’t always require major life changes, such as intense workouts or complete diet overhauls. In many cases, small, manageable adjustments to your daily habits can yield significant results. By making subtle tweaks to your routine, you can gradually lose weight in a sustainable way. For a deeper look into common myths, check out this article on diet and exercise myths. Below are five simple lifestyle changes to help you shed pounds while maintaining a balanced approach to health and wellness.
#1: Stop the Pop
Americans in general drank the lowest amount of soda (or “Coke” for us here in Texas) per person in 2021 than they have since 1987. So…go us! But before we pop the champagne, we should note that we still drink a lot of Coke. Like, 40 gallons a year each. We’re too scared to even do the math on how much sugar and empty calories that comes out to.
Why Soda is a Weight Loss Blocker
Soft drinks, even diet versions, can derail weight loss efforts. Regular sodas contain high amounts of sugar, while diet sodas, despite being calorie-free, have been linked to cravings and overeating due to their artificial sweeteners. Both options provide zero nutritional value and lead to increased belly fat over time.
Actionable Tip
Break the soda habit gradually by substituting it with healthier options like flavored sparkling water, unsweetened iced teas, or Zevia, which is sweetened with stevia. Experiment with adding fresh fruits like lemon, berries, or cucumber to water for added flavor without the calories. Cutting out soda can easily reduce hundreds of empty calories from your daily intake, supporting your weight loss goals.
#2: Swap Seed Oils for Healthy Fats
It’s well worth your time to take a deep dive into how we all decided something as highly processed as canola oil–which must be extracted from rapeseeds with a petroleum-based solvent, boiled, centrifuged, degummed, bleached, and deodorized before it hits the shelf–was healthier than good old-fashioned butter.
Why Seed Oils Hinder Weight Loss
Seed oils such as canola, sunflower, and soybean oils are often marketed as heart-healthy alternatives, but they’re actually rich in omega-6 fatty acids, which promote inflammation and contribute to metabolic dysfunction. Excess consumption of seed oils is linked to obesity and chronic health problems.
Actionable Tip
Swap out seed oils with healthier fats like olive oil, coconut oil, avocado oil, ghee, or grass-fed butter. These healthy fats not only taste better but can improve satiety, reduce inflammation, and boost your metabolism. Just be mindful of the smoke point for cooking. Olive oil, for instance, is great for dressings and low-heat cooking, while avocado oil works well for high-temperature frying.
#3: Put That Phone Down
Ready for some more stats? Nearly half of Americans spend 5-6 hours on their smartphones every day, not including work usage. More than eight out of 10 of us use them at least an hour every day. This screen time doesn’t just drain your mental energy—it can also contribute to weight gain through inactivity and poor postural habits.
How Screen Time Affects Your Waistline
Excessive screen time encourages a sedentary lifestyle, limiting your opportunities for movement. Prolonged sitting not only contributes to weight gain but also decreases your body’s ability to metabolize fats and sugars efficiently. Mindless snacking while watching shows or scrolling social media can also lead to consuming more calories than you realize.
Actionable Tip
Instead of reaching for your phone during breaks, use that time to move! Incorporate mini-workouts into your day—try a quick set of push-ups, lunges, or a brief yoga session while you’re waiting for your coffee to brew. Alternatively, use your phone’s alarm to remind yourself to stand up and stretch every 30 minutes. These short bursts of movement can add up over time, helping you burn extra calories.
#4: Don’t Let Perfect Be the Enemy of Good
We’ve all heard this saying, but you may never have thought to apply it to your eating habits. One woman did just that, pairing her strength training and exercise regimen with the mantra “Unwise, better, best.” In other words, she approached each meal as just trying to make better choices than she had in the past, even if that choice wasn’t always “perfect.”
Why Progress Over Perfection Works
The idea that every meal needs to be “perfect” can often lead to all-or-nothing thinking. This mentality can cause feelings of failure after indulging in a less-than-ideal meal, which might derail your overall progress. By embracing the “better” mindset, you allow yourself flexibility and room for improvement, which keeps you on track long term.
Actionable Tip
Start applying the “better, not perfect” approach to your meals. If you’re at a party, instead of focusing on avoiding indulgent foods entirely, aim to make better choices like opting for smaller portions or choosing healthier options like veggies and lean proteins first. Over time, this small mindset shift can help you lose weight while still enjoying your favorite foods in moderation.
#5: Cut Back on Beer
There’s another drink out there that may be hindering your ability to lose weight, especially for dudes, and that’s beer. A recent peer-reviewed study found an increased risk of not being able to lose weight for guys who drink more than 500mL of beer per day, or just over one pint, or about 1.5 cans.
Why Beer Can Stall Weight Loss
Beer is rich in carbohydrates and calories, and frequent consumption can lead to increased fat storage, particularly around the belly—hence the term “beer belly.” Even light beers can add up in terms of extra caloric intake and hinder fat loss efforts, especially when combined with poor food choices during social drinking occasions.
Actionable Tip
You don’t have to give up beer entirely, but moderating your intake can help with weight loss. Try reducing the number of beers you have each week or replacing some of your beer consumption with lower-calorie alcoholic alternatives like dry wine or spirits mixed with sparkling water. Even small reductions can make a big difference over time.
So while you don’t have to cut beer out entirely, scaling back can help your weight loss endeavors.
PTF™ is Changing Lives Every Day
With nutrition coaching and weight loss personal training, Pledge To Fitness® is ready to meet you where you’re at you’re at and help you get started on your weight loss journey. With our tailored approach, we’ll help you make sustainable changes that work with your lifestyle, not against it.
