So you want to change your body, or become more healthy inside and out, but the idea of radically altering your nutrition, and squeezing non-existent time out of your schedule to exercise has you feeling defeated before you start? Well, you are not alone. This is probably the most common reason that periodically renewed commitments to achieving fitness fails for some many (along with those silly summer diets).
Well allow me to suggest something novel: make just ONE change. That’s not so hard, eh? But what difference can that make? you ask. My answer: you’d be surprised.
My nephew, who is not known for being a healthy eater (hates vegetables), and who has very limited time for exercise, took it upon himself to stop eating sugar (sodas, sweets, etc.) and add in 12 minutes of exercise on the weekdays. Within two weeks he’d seen and felt a difference in how his clothes fit (i.e., he lost “weight”, but you as you know I call that losing “fat”).
Now you might note that this constitutes two changes. But I believe he would have seen a difference with just the one change (nixing the sugar). The speed with which he lost body fat was a tad faster for adding in the second change (exercising).
Almost anyone can commit to and maintain a change of one thing being eliminated or added. If you do not choose to change your calorie intake — but do ad in a minimum, yet effective amount of exercise – you will lose a little body fat, at least initially. Same goes for eliminating one higher-caloric food category (i.e., sugar, bread, starches – whatever you seem to overdue the most). (Note: you can also opt to significantly reduce said food, so that you do not binge later because you’ve abstained completely from something you love and crave.)
I stated that you would only initially see a reduction because eventually you will plateau and no longer lose fat. My recommendation therefore is that after four weeks of the first change, you increase said change or add another. Example: 12 minutes of exercise should be increased to 15-20 minutes; or keep the sugar out but now reduce the quantity of starchy high-glycemic foods (like white bread, white rice, white pasta).
So take heart if you feel frustrated that “dieting” or attempting to stick with an exercise routine are just not cutting it for you. Try this single elimination or addition and you will undoubtedly achieve some success – and success is the best motivator for continued change which begets more success. Before you know it you can achieve your goals!