Losing weight is a math game. Your body turns to fat reserves for energy when you burn more calories than you eat. Exercise is a tool that helps make that happen, but not the only factor. Counting calories and managing your intake are other methods. Changing a few habits in key areas in your life will lead to eventual weight loss. If your busy life gets in the way of a structured exercise plan, then take other steps to shed pounds.
Swap out high-calorie foods with lower-calorie options. Little things about your diet can work to sabotage it. Things such as flavored coffee every morning and sugared sodas add up. Replace the sugared soda with diet soda and switch to black coffee. Instead of a piece of chocolate cake for dessert, have fresh strawberries. Budget your intake to reduce calorie intake.
Reduce portions in half. You will be surprised when half as much works just as well. If you normally eat two cups of cereal in the morning, cut back to one. For every meal, cut the portions in half to reduce calories.
Drink water continuously throughout the day. Water is more than just good for you. It also takes up space in your stomach. Water is a natural appetite suppressant. Use the 8 x 8 formula to ensure you are getting enough water: eight 8 oz. glasses of water daily.
Take advantage of exercise when you can get it. This doesn’t mean going to the gym every day. Take the stairs at work instead of the elevator. Walk to the store instead of driving. Little things add up to increased calorie burn.
You must burn 3,500 calories more than you eat to lose one pound. Cut 500 calories a day out of your diet, and you should lose one pound a week.