{"id":5522,"date":"2020-01-02T19:33:36","date_gmt":"2020-01-03T02:33:36","guid":{"rendered":"https:\/\/howtobefit.com\/coach-blog\/?p=5522"},"modified":"2026-01-27T15:43:02","modified_gmt":"2026-01-27T22:43:02","slug":"getting-fit-with-small-changes","status":"publish","type":"post","link":"https:\/\/howtobefit.com\/coach-blog\/2020\/01\/02\/getting-fit-with-small-changes\/","title":{"rendered":"Getting Fit with Small Changes and Doable Tweeks"},"content":{"rendered":"

Getting fit by making small, doable tweaks to your lifestyle, you\u2019re more likely to stick with them than doing a total 180.\u00a0 To get yourself off on the right foot and keep you moving forward this year, make these small changes to get big results.<\/p>\n

\"Getting<\/p>\n

\n
\n
\n

Raise your hand if you make a list of New Year\u2019s resolutions to accomplish every year. (Go, you!)<\/p>\n

Now raise your hand if you accomplished all (or any) of the resolutions on those lists. (Hello? Anyone?)<\/p>\n

If you didn\u2019t raise your hand on the second question, you\u2019re not alone: Turns out only\u00a0eight percent of people actually achieve their New Year\u2019s resolutions<\/a>. One of the toughest nuts to crack on your list has probably been that \u201close weight and get fit\u201d resolution, right?<\/p>\n

But before you throw in the towel and settle into the La-Z-Boy, try this simple tactic: Make small changes.<\/p>\n

Don\u2019t aim for 110 percent on Day One. Take one small step one day, then take another one after that. You\u2019ve got all year, so what\u2019s the rush?<\/p>\n

To get yourself off on the right foot and keep you moving forward this year, make these small changes to get big results.<\/p>\n

1. Don\u2019t Rely on Exercise Alone<\/strong><\/h2>\n

You\u2019ve likely heard the old fitness chestnut \u201cyou can\u2019t outrun a bad diet.\u201d Now start heeding it.<\/p>\n

\u201cExercise is not the only thing you should do to lose weight,\u201d says Kelliann Davis, Ph.D., assistant professor at the University of Pittsburgh Physical Activity and Weight Management Research Center, \u201cIt has to be in combination with diet.\u201d<\/p>\n

A study shows that people lost weight whether they exercised, cut calories, or both. But those who did both, cutting their daily calories by 10 percent while embarking on an exercise plan, doubled their insulin sensitivity \u2014 a metabolic indicator of\u00a0long-term weight-loss success<\/a>.<\/p>\n

People who begin\u00a0diet\u00a0and<\/em>\u00a0exercise<\/a>\u00a0plans at the same time are also more likely to be following both a year later.<\/p>\n

Pro tip:\u00a0<\/strong>Ultimate Portion Fix<\/a>\u00a0containers are a great way to make sure your meals are on point. Color-coded portion-control containers mean no weighing, no math when you\u2019re cooking or\u00a0meal prepping<\/a>.<\/p>\n

2. Eat Mindfully<\/strong><\/h2>\n

If this sounds a little too \u201cwoo-woo,\u201d consider this: Studies have shown that\u00a0people who practice \u201cmindful eating\u201d can lose significant amounts of weight<\/a>.<\/p>\n

What is mindful eating? It\u2019s the opposite of mindless munching, like grabbing a plate of food (or bag of chips) and sitting in front of the TV with a fork in one hand and your phone in the other.<\/p>\n

Before you know it, you\u2019ve scarfed down your entire meal without enjoying it or realizing how much you\u2019ve eaten.<\/p>\n

By\u00a0focusing on what you\u2019re eating and why<\/a>\u00a0(are you\u00a0really<\/em>\u00a0hungry or just bored?), you\u2019ll be able to make better choices and you may even find yourself eating less.<\/p>\n

So the next time you sit down for a meal, put away your phone, turn off the TV, and really savor what you\u2019re eating by taking small bites and chewing slowly.<\/p>\n

Pro tip:<\/strong>\u00a0Learn how to shift your \u201cmindset\u201d and your relationship to food with Ilana Muhlstein, R.D.N., M.S. and her nutrition program\u00a02B Mindset<\/a>.<\/p>\n