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10 Tiny Changes for Big Weight Loss Success

From Team Beachbody - Click here for resources, tools and information to help you to reach your health, fitness and positive lifestyle goals!

Turbo JamTM trainer Chalene Johnson recommends taking baby steps to eat more healthfully. If you "slip," get immediately back on track. Never let a vacation or a special holiday be an excuse to overdo it the entire time. Go ahead, enjoy the occasional indulgence, but keep it reasonable. Here are 10 tiny changes you can make for big weight loss.

  1. Wait two minutesWait 2 minutes. Cravings will disappear after two minutes if you walk away and turn your attention elsewhere.

  2. W.D.I.W.M. When you really crave something unhealthy, answer this question: "What Do I Want More," that piece of chocolate cake, or a body I feel proud of? And on rare occasions, it's okay to pick the chocolate cake!

  3. What do I want moreNo one's perfect. Don't allow one bad choice to result in bingeing the rest of the day, or falling back into old habits.

  4. Focus. Make eating purposeful, not something mindless to do while watching TV, driving, or sitting in front of the computer. Whenever you put food in your mouth, try to engage all of the senses in the pleasure of nourishing your body.

  5. Don't skip breakfast Don't skip breakfast. Start eating a filling breakfast, but one that's lower in fat. It will help you eat fewer total calories throughout the day.

  6. Veggies. The majority of your plate should have veggies and/or fruit on it at both lunch and dinner.
  7. See what you eat. Eat your food off of a plate instead of straight out of a jar, bag, or box.

  8. Don't buy it. Stop buying the food you snack on all day. Just eliminate the temptation.

  9. Eat more fruit. A person who gets enough fruit in their diet doesn't have a raging sweet tooth.

  10. Cut back on high calorie drinksWatch what you drink. Cut back on or cut out high-calorie drinks like soda, sweet tea, lemonade, and especially alcohol. People have lost weight by making just this one change.
The goal of Team Beachbody is to provide you with solutions to reach your health and fitness goals.
Click here to learn more about Team Beachbody Coach Rich Dafter.


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Team Beachbody Coach Rich Dafter

Hi, I'm Rich Dafter - full time dad, life-long runner, Team Beachbody Coach and Polar Global Ambassador. By the Grace of God, I have been able to raise my kids working from home by helping people get healthier, fitter and have better quality of life as a full-time Team Beachbody Coach since 2007. more...

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