When we think of changing our body physique from no matter what body percentage to a much leaner and aesthetic build, we start thinking of all the big bold steps we have to take. We think of running miles on end, pulling extremely heavy weights at the gym for hours and even cutting down our meals to a bare minimum.
However, that Is far from the truth. Change happens incrementally and you don’t start big but rather take small steps towards your required goal. This is the core concept of the book, Atomic Habits by James Clear.
Using the ideas from this book, we will talk about 5 atomic habits to lose weight and how to apply them in little trivial ways to lose that stubborn weight for good.
Let’s dive In.
Doing Some Yoga Exercises
Yoga has always been recommended as a stress-relieving activity. However, the simple slow movements aid in the process of losing weight. Even just engaging in it every day for a short period can start making dents in your weight.
Atomically speaking, do a five-minute yoga exercise every day at any time of the day. If you are a morning person, do it in the mornings before taking a shower. If you fall into the afternoon and evening category, do so at those times. Every single repetition builds a habit and that is what we are gunning for.
As time goes on, you will start seeing the results of your efforts.
Just make it a point to do it every day.
Taking frequent Walks
You can design this habit into your life easily.
Look at your calendar and fix one or two 5-minute walks into your day. It could be your walk to the office. Also, take walks in between your eating times so you feel more relaxed and active throughout the day.
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Drinking More Water
Do you the medical field recommends the required amount of water for people to drink? Water is one of the quintessential resources that the body needs on a minute-by-minute basis to function properly. According to science, our body is made up of 60% water. The body requires it to function properly.
More specifically, water helps you to lose those extra pounds at a fairly higher rate without any drastic bold changes. Water helps your body to digest food properly and manage calories well. Consequently, you eat less and feel full.
How do you incorporate drinking more water into daily life:
- Get a water bottle.
- Have it with you at all times.
- Make it easy on yourself and start with a smaller bottle so you don’t feel overwhelmed by the need to drink more water. That is if you don’t have the habit of drinking water. And by I more mean gallons every day.
- Another simple strategy you can try is to stack this habit to an already existing habit. For example, you might have the habit of taking walks. So, whenever you decide to go for a walk, remind yourself to take your water bottle or drink a glass of water before heading out.
- With these atomic steps, you can build and habit and experience the benefit of shredding your body weight down to the level you want.
Add A Single Fruit or A Vegetable To Your Diet
Have you ever heard of the quote ‘One Apple a day saves you a visit to the doctor.’
That is true for many reasons. But specifically, because fruits are good for maintaining a balanced weight. The less weight you have on you, the better you feel and the less sick you become.
Just adding one fruit a day to your diet is a starting point for great results. Many people have lost and kept their weight off by adding more fruits and vegetables to their daily meals.
Start with a single fruit you know about and place it in your kitchen the day before. It will make the behavior easier to implement into your life.
So, add an orange, an apple maybe some banana to your diet and soon you will crave fruits more than fatty and oily foods.
In my own experience, I even added a slice of an apple every day to my dishes. Six months down the lane and I am eating two to three apples every single day.
Meditate Every day
Many people eat when they are stressed. They look for the easiest way to calm down. And the solution always boils down to one thing. Food. Stress is their internal cue to consume a high number of calorie-based foods. Most especially unhealthy foods like high-fat foods like burgers and even meat.
Taking in too many calories than you expend leads to weight gain. So, the only solution is to reduce your calorie intake and expend more of it through either taking walks or doing yoga exercises as discussed above. It is a simple equation.
But to manage stress and feel calmer, start the habit of meditating consistently. Just two minutes a day can help you feel mentally stable and relaxed.
The main idea is to build a habit through consistency.
These activities might seem simple and trivial in the sense in which they are applied, but that is how change happens. Research backs it. Wire them into your life and soon you will have the body of your dreams.