Small Changes Can
Yield Big Results
When you set and
accomplish small,
tangible changes,
you get an immediate
sense of gratification,
and that is self-motivating.
Make Minor Adjustments
That Will Pay Big Dividends
help stimulate the mind by blocking one
of the senses, according to studies.
Try eating with a blindfold, as well. -
Hoby Finn/Digital Vision/Getty Images
Quit cold turkey. Run a marathon.
Cut out carbohydrates. Reduce
calorie intake by half. You may believe that
drastic changes are the only ways to
achieve the results you want, but that's
hardly the case.
"When changes are too big, they
"When changes are too big, they
may be too overwhelming," said
registered dietitian Ellie Krieger,
author of "Small Changes, Big
Results: A 12-Week Action Plan
to a Better Life." "People don't
want to start, or they don't know
where to begin so they don't at all."
Small lifestyle changes are easier
Small lifestyle changes are easier
to achieve and maintain. When
successful, they are more likely
to become habits and can lead
to increased self-confidence.
"Most successful goals or
"Most successful goals or
changes are things you can
literally check off and say,
'I did this,'" Krieger said.
"If you say, 'I am going to
eat better,' you can't track
or net that goal. But when
you set and accomplish
small, tangible changes,
you get an immediate
sense of gratification,
and that is self-motivating."
So whether you're looking
So whether you're looking
to improve your finances,
health, fitness or relationships,
focusing on frequent, achievable
Confuse Your Muscles
Ellie Krieger, registered dietitianand author of "Small Changes,
Big Results: A 12-Week Action
Plan to a Better Life
When it comes to building
muscles, a few tweaks to
your fitness routine may be
all you need to change your body.
"You don't necessarily have to
"You don't necessarily have to
change your entire workout;
you would only need to change
how you complete the exercises,"
said Jeff Plasschaert, an
exercise physiologist at the
University of Florida.
Some simple changes are doing
Some simple changes are doing
an exercise bilaterally
(working both limbs), adding
in balancing, changing the
mode of exercise (from machines
to free weights), and grouping
multiple exercises into one
movement. Adjusting your grip
can help get in a few more reps.
Plasschaert suggests adding
variations to these basic
exercises to take your workouts
up a notch.
Lunge: Add a twist or rotation;
Lunge: Add a twist or rotation;
lunge onto unstable surface
(Airex Balance Pad or Bosu ball);
lunge with rotation using bands.
Biceps Curl: Switch between a
Biceps Curl: Switch between a
palms-down and palms-up grip;
use bands or cable machine;
stand on one leg for balance;
incorporate a lunge with biceps curl.
Triceps Extensions: Switch between
Triceps Extensions: Switch between
a palms-down and palms-up grip;
vary between single arm and double arm.
Plank: With marching feet; with
Plank: With marching feet; with
elbows on a stability ball; with
elbows on a stability ball and
tracing the alphabet with your elbows.
Pushup: Vary width of hands;
Pushup: Vary width of hands;
put hands on unstable surface;
little goals will lead you to success.put a band around your elbows;
put one arm on top of a medicine ball.
Stop Before
"On a scale of one to 10,
with one being you're
famished and 10 being
you're Thanksgiving full,
stop eating when you're
at a five or six," said Krieger.
To stay satisfied yet
To stay satisfied yet
never stuffed,
give your snack or
meal undivided
attention. So-called
"mindful eating"
means not eating
in front of the TV or
anything that would
distract you from
the food.
Take small bites.
Take small bites.
Chew slowly.
Smell your food.
Focus on
the texture and taste.
After
a few bites or one
serving,
ask yourself if you
want
more or are satisfied.
Using smaller plates and
Using smaller plates and
bowls can also help.
In a Cornell University
In a Cornell University
study
published in the
September
2006 issue of the
"American
Journal of Preventative
Medicine,"
85 nutrition experts
were given
either a small or a
large bowl
for ice cream. Participants
with
the larger bowl served
themselves
and ate 31 percent
more calories
than those with the
smaller bowl.
According to Brian
According to Brian
Wansink,
Cornell Food and
Brand Lab
director and lead
author of the
study, people are
likely to serve
themselves 22
percent fewer
calories if they use a
10-inch
plate instead of a
12-inch plate.
Portion half of the
Portion half of the
dinner plate
with vegetables and
fruits, says
Elisa Zied, registered
dietitian
and author of "Nutrition
at Your
Fingertips." This way you
fill up
on fruits and veggies
instead of
the high-caloric food.
If you're struggling to fall
asleep at night, Harvard
University sleep experts
suggest establishing a
soothing pre-sleep routine.
Read a book, practice
relaxation exercises or take
a bath (the rise and fall in
body temperature induces
drowsiness). Keep your room
slightly cool, and avoid the
glow of your computer at night.
After all, sleep is important for
your well-being as well as
your waistline. A study
presented at the 2011
meeting of the Associated
Professional Sleep Societies
shows that not getting
enough shuteye may make
junk food more tempting.
Researchers say daytime
sleepiness may impair your
brain's inhibitory control
when viewing tantalizing,
high-caloric food.
Shower With
Your Eyes ClosedBlocking or combining one
or more of your senses, such
as showering with your eyes
closed or eating blindfolded,
can improve memory and your
mental fitness, according to the
Franklin Institute.
When you use your senses
in unexpected ways, you're
stimulating nerve cells in the
brain so that pathways and
circuits get activated.
Listen to the rain and tap
Listen to the rain and tap
your fingers, or smell flowers
while listening to music. Close
your eyes when buying fresh
produce and rely only on your
spatial reasoning and sense of
smell and touch.
Eat More, Drink Less
Whether it's a 140-calorie can of
soda can or a 190-calorie soy latte,
"liquid calories add up," said Zied.
Limit beverages that add to
Limit beverages that add to
your daily caloric intake yet
do little to make you feel full.
And although low in calories,
diet soda is not the solution.
Researchers from the University
of Texas Health Science Center
in San Antonio reported that
drinking diet soda is associated
with a wider waistline. And a
second study found that aspartame
-- an artificial sweetener in diet
sodas -- raised the blood sugar levels in mice.
Stick to water or unsweetened
Stick to water or unsweetened
coffee/tea, or make fresh-fruit-infused
water: Blend two cups of water with
a cup of melon and pour over ice.
Sprint Your Workout
Burn fat, build muscles, boost
endurance and improve your
cardiovascular health in the
shortest time possible with
interval training, or short bursts
of high-intensity exercises, says
Jeff Plasschaert, an exercise
physiologist at the University of Florida.
An effective way of incorporating
An effective way of incorporating
interval training is to make part
of your workout a circuit, such as
a six-exercise set completed for
one minute each with 30-second
rests and repeated three times for
a 30-minute workout. Be sure to
include a warm-up and cool-down routine.
"If you know how much time you
"If you know how much time you
have to work out, then you can pick
a set number of exercises and
repeat those exercises for the
duration of the workout," said Plasschaert.
Spend 15 Minutes Saving
The average U.S. family carries
$8,000 in credit-card debt. Rather
than making drastic sacrifices --- such
as downsizing from a two-car to
a one-car household --- financial
expert Ellie Kay suggests small,
workable changes that add up to major savings.
Before you shop, Kay recommends
Before you shop, Kay recommends
seeking online coupon codes and
promotions. Cut your grocery bill in
half with deals from the newspaper
or other online coupon sites, and
before traveling, use sites that let
you know where the cheapest gas
is along your route.
"Devote 15 minutes a day to saving,
"Devote 15 minutes a day to saving,
and determine to never pay full price
for anything," said Kay.
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