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Small Changes Go a Long Way

Does the thought of stepping on a scale make you want to cry?

Each of us has felt this way at one time yet we seem to continue to eat wrong and not exercise. I want to share some tips that will help you reach your goals. Studies have shown that it takes six weeks to change a habit. So I hope each and every one of you will commit yourself to trying some of these tips to help you feel, look and be healthier.

Let’s start with exercise. I know, I know, you don’t have time. Walking is still considered one of the best ways to exercise and you do this all day, every day.

So why not make this work in your favor? First step is to get a pedometer. Most of us have a smartphone and there are several pedometer apps in the Apple App Store and for Android devices on Google Play. You can also track your steps by using a wearable tracker like Fitbit, an app like MyFitnessPal or a website offering free tracking like Online Fitness Log.

Once you get your pedometer, use it and see how many steps you take in an average day. For most of us, we take less than 5,000 steps a day and more is needed. To lose weight, it is recommended you get 10,000 steps a day!

This can be a daunting task, but Get Healthy, Live Well’s walking programs can help you reach your step goal. Click here to find walking programs in Carroll, Haralson and Heard counties.

For more walking and fitness opportunities throughout the area, click here to view a map of parks, paths and trails.

Another tip that will help you reach your health goals is to combine healthy eating and exercise. Safe weight loss is one pound a week, which is equivalent to a 3,500-calorie deficit. This can be done without drastic changes.

3,500 divided by (7) days a week = 500

We need to make choices to ensure a 500-calorie deficit a day. The best approach is to exercise and eat healthier. Walking a mile will typically burn 100 calories.

If you walk a mile or take 2,000 more steps daily, that will leave you with 400 calories to remove from your diet each day. Maybe you don’t want to take away that much, then walk two miles a day or 4,000 steps more each day. This will equal to 200 calories burned, leaving you with 300 to cut from your diet each day.

Did you know that a 12-ounce can of soda contains 140 calories? Eliminate two of these a day and that adds up to 280 calories! Would you really suffer from cutting back on soda, chocolate or another daily treat that should be a weekly treat instead?

No, we just have to keep our motivation and goals in mind. As you can see, small changes in diet and increasing our steps walked each day can make a big difference on the scale. It is a daily choice, but one we will be happy about when we see the changes.

Learn more about the easy ways you can get healthy and live well at GetHealthyLiveWell.org.

Get Healthy, Live Well




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