A friend of mine just upgraded to unlimited minutes. I now talk to her twice as much each day than I did before. Nothing else changed. The unexpected consequences are now we spend more time on the phone and sometimes I have to say “Busy, can’t talk now.” The same dynamics of change and unexpected  consequences can happen to help improve your lifestyle.

4 Small Chances

Here are 4 small but important changes that will help you with your weight loss and just make you feel better.

1. Eat breakfast within 1 hour of getting up. This kick starts your metabolism first thing. The unexpected consequence is that when you anchor in this meal, you start the day feeling like you did something good for yourself. This feeling will carry through your eating the whole day.

2. Eat 4-6 balanced mini-meals each day. By spacing out your body’s fuel, you burn it all day and do not have highs and lows. You will also never feel overly hungry and that cuts down on binging.

3. Have more than 10g of protein in all your meals. You should be getting 50 to 60 grams of protein a day. Protein is necessary for the building and repair of body tissues. It also regulates the body’s processes. If you are not getting enough protein while losing weight, your body is not at it’s best. You could also experience hair thinning.

4. Get 7-8 hours of sleep each night. When a person sleeps, the body and mind are working just as hard as when the person is awake. Besides reviving energy, sleep maintains chemical balances that create better moods, stabilize chemical imbalances, and even ensure that the body is working at its best capabilities to ward off disease and even obesity.

Did you notice that 2 of the changes had have nothing to do with what you ate but with behavior? What healthy choice will you make today? Let me know.

Women’s Health quoted a poll of over 6,000 people, conducted by the Institute for Medicine and Public Health that we spend an average of 56hrs a week sitting! That’s 1/3 of our time. Add another 50+ hrs for sleeping and you have only 60 hours left to be active and have a life. It sounds like a lot but by the time you do all of your other daily requirements, it really doesn’t leave as much time as you think. All this sitting contributes to the increase of heart disease, diabetes and obesity.

Sit-Stand-Walk-Run

There is an old saying: Stand when you would sit. Walk when you would stand. Run when you would walk. So how does this work? Here are some ideas:
•    Exercise or fidget when you are sitting
•    Stand up when you are on the phone or talking to someone. Hand-wash your dishes so you stand.
•     Walk down the hall to someone’s office instead of calling. Pace when you are on the phone.
•    Run with your kids or dog. They will appreciate it. Don’t run, then do more of all the others
•    What ideas do you have?

My last suggestion is be less efficient with your activities. Stop saving your energy. When I was at my heaviest, I tried to take the least amount of action possible. I would wait to make a trip down stairs until I had several things to do or get someone to do it for me. Now I go up and down as much as I can.

Work as much movement into every activity as you can. What healthy choice will you make today? Let me know.

Does the statement “30 -60 minutes of exercise at least 3x a week” send shivers down your spine? Exercise doesn’t have to be a regimented exercise program. It doesn’t just happen in the gym or in workout clothes. It can be something you can work into your normal daily life.

Getting Started

If it has been a while since you exercised, you can break down your time into 10 or 15 minute chunks several times a day. Start with the functional things that you do everyday that provide a workout for your muscles. It could be walking, climbing stairs, biking, cleaning, yard work or chasing after grandkids or puppies. Then do more of them!

Find something you can do daily or regularly. The BEST workout is the one that you will adhere to. Try to structure your functional exercises so that they fit in with your lifestyle and habits. Now you know why I say a dog is the best exercise you can have. They have to be walked everyday -rain or shine, hot or cold.

Studies have shown that exercise can have a direct effect on preventing heart disease, cancer, and other causes of premature death. Research has also confirmed that aerobic exercise can reduce high blood pressure, obesity, type II diabetes, and osteoporosis.

So start your regular physical activity. Walk more, clean more and play more. Your heart will thank you for it. And so will your body. What healthy change can you make today? Let me know.