Small Changes can add up to BIG losses

It’s amazing how just a handful of small changes to everyday habits can add up to big rewards.

I’ve mentioned before that when someone tells me they’re ready for a major diet and lifestyle overhaul, I usually tell them to proceed with caution. There are a couple of reasons for this. For one thing, when you try to make too many changes at once, you run the risk of €¦if you’ll excuse the pun… biting off more than you can chew. I think that once you’re successful at making a change no matter how small it gives you the confidence to keep going, and to keep chipping away at new challenges. On top of that, just a handful of small changes to your everyday habits can add up to a bigger reward than you may think.

Here’s a way to look at it. Think of the changes you’re going to make in your lifestyle as an investment. You could rely on an aggressive strategy that might give you quick rewards but there’s also a high risk that it won’t. On the other hand, you could €˜diversify’ and use a blend of strategies that are more likely to give you the results you’re after, even though it may take a little longer. So when you’re investing in your health for the long term, slow and steady usually wins the race.

When you take a closer look at the foods you routinely eat and your everyday exercise patterns – it’s amazing how a little fine tuning can add up to big rewards. Here are some recent changes I worked out with a patient of mine enough to lead to the loss of 27 kilos in a year:

• Add 20 extra minutes to daily exercise it could be an additional 20 minutes of brisk walking in the morning, or a second walk later in the day. The extra 100 calories burned per day could mean 4.5 kilos lighter at the end of a year.
• If your usual breakfast five days a week is a coffee drink and a bagel with cream cheese, switching to a protein shake will shave off about 250 calories a day enough to drop more than 8 kilos in a year.
• A healthy habit of eating salad about seven times a week is a bit counterproductive if the greens are drenched in dressing. Reducing the amount of salad dressing from three tablespoons to one will lead to savings of more than 1000 calories a week and the loss of about 7 kilos in a year.
• About three times a week, instead of having a chocolate bar as an afternoon pick-me-up, have a small protein bar and a cup of tea instead. You could be cutting as much as 600 calories a week enough to shed nearly 4 kilos in a year.
• Sandwiches are eaten five times a week on average and always include a slice of cheese. Lose the cheese and replace with veggies, and save 500 calories a week. Another 3 kilos could be lost in a year with this one change.
• Dessert is eaten six times a week usually cookies or ice cream, to the tune of about 200 calories. Swap for a piece of fruit and cut enough calories to lose another 4.5 kilos in a year.

Recommended Product : Formula 1 Nutritional Shake Mix

Being healthy is about achieving and maintaining the right weight. Formula 1 can help you attain this. Whether you have one shake a day as a healthy meal, or two shakes a day as part of your weight management programme, you can trust Formula 1 to deliver you the perfect healthy solution.

Key Benefits:

• Low in calories, only 205 calories per serving when mixed with 300ml skim milk.
• Low in saturated and unsaturated fat.
• Rich in minerals and vitamins, including the antioxidant Vitamins A, C and E, that can help fight €˜free radical’ oxygen molecules helping to protect your body.
• Helps to ensure your diet receives good quantities of quality dietary fibre.
• Formula 1 has been developed to provide a scientifically-balanced and easily absorbed source of quality nutrition.
• Easy to prepare, either shake by hand in a sealed flask, use a mini-blender, or an electric blender. The final product froths up readily, and has a smooth and creamy consistency.
• Enhanced fibre blend for a smoother, easier mixing shake.
• Convenient, re-sealable canister allows for easy storage and quick use.
• Helps you lose centimeters as well as kilos, as part of a calorie-controlled diet and regular exercise programme.
• Create your own shake recipes by adding fresh fruit and ice.

Written by Susan Bowerman, Consultant for Herbalife