Ten small changes to prevent PRIBERANIA: Most people fail at the first one – Topky.sk

Small changes in the diet and regular physical activity can slow down weight gain in people of productive age. All you have to do is lose or burn one hundred to two hundred calories. The theory is known as the “small change approach” for the first time defined in 2004, American obesity expert James Hill. Later, many studies dealt with it. In order to highlight the effectiveness of this approach, several experts compiled a survey of nineteen of them and published them in a journal. The Conversation. Fifteen surveys tested the approach with small changes to prevent weight gain, and the remaining four looked at the impact of this approach on weight loss. Data from almost 3,500 people aged 18 to 60 years were analyzed, 65 percent of whom were women. Participants in the first group gained almost one pound less compared to those who did not follow this approach for eight to fourteen months. The difference of one kilogram was statistically significant, so it is unlikely to be the result of chance. Although a small change approach has been shown to be effective in preventing weight gain, it has not been shown to be effective in weight loss.

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Prevention against weight gain

1. Get off the bus one stop earlier and walk the rest of the way. It will take you ten to 15 minutes to walk, which will help you burn up to 60 calories. If you do it on the way to work and home, it means you will burn up to 120 calories.

2. Do not use french fries as a side dish. Small portions of french fries served with a main course contain hundreds of calories. Saying no and choosing a salad or vegetable instead could help you reduce your daily intake by up to 200 calories.

3. Switch from a sweet drink to water. Although there is a significant difference in taste, this change will ultimately mean a significant health benefit.

4. Instead of latte, take American. Milk in regular latte can contain up to 186 calories, so switching to americano could slow down gaining weight.

5. During cooking, add one tablespoon of oil less. One tablespoon of olive oil contains just over a hundred calories, so using less can be one way to limit your intake.

6. If you have something sweet, put half of it for tomorrow. For example, if you eat only half of a chocolate bar instead of the whole, it could reduce your intake by 102 calories, and you also have something to look forward to tomorrow.

7. Take one or two baked potatoes from dinner. One medium-sized baked potato can contain up to 200 calories. Therefore, be careful how much you load on a plate.

8. Walk during the call. If you have a 30-minute call, you could burn up to a hundred calories by walking on it.

9. Avoid sweets. Saying no to cakes, cookies and other goodies can help you easily limit another at least 100 to 200 calories from your diet.

10. Take your dog for an extra half hour fast walk every day. The dog will appreciate it and you will burn more than 150 calories.

Such an approach has many advantages for weight control. First, it is easier to incorporate small changes into everyday life than larger ones. It is also easier to lose 100-200 calories a day than to reduce your intake by 500 calories, which is actually a whole meal. In addition, small changes are more sustainable in the long run, which is key to weight control. And if you manage them, it can move you to bigger challenges.

Prevention against weight gain

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