Small Changes Can Lead to Big Weight Loss

One pound of weight is approximately 3500 calories.

So, in order to lose a pound of weight you have to either consume 3500 calories less or burn that amount through activity.

It can be intimidating when you have a lot of weight to lose. However, if you focus on making micro changes it can help make it doable.

“Small, smart choices + consistency + time = radical difference.“
Darren Hardy

If your goal is to lose one pound a month, you need to change your net calorie balance daily by 117 calories.  Here are some small changes that can lead to big results over time.

Cut out Pop: one can of Coke have 140 calories. If you drink a can of pop daily, that is 140 calories per day. Which is 4200 calories a month and 50,400 calories a year?  Cutting out daily pop for a glass of water would lead to 14.5 lbs of weight loss in a year!

Stop using cream in your coffee. A tablespoon of heavy cream contains 51 calories. If you have two cups of coffee a day that is 100 calories. This would be 36500 calories in a year which is approximately 10 lbs you would lose if you drank your coffee black.

Walk daily for 15 minutes. This can burn an additional 50-60 calories a day which can lead to 5 lbs of weight loss a year.

Have an apple for snack instead of a candy bar. An average apple has 95 calories in it. The average candy bar has 200 plus calories in it. This small change will reduce your caloric intake over a year by 36500 calories which is over 10 lbs.

As you can see from the above actionable changes, small adjustments done consistently can lead to significant weight loss.

When you see how many calories a change makes, it leads to more mindful eating and conscious decision making.

These small adjustments compound over time and will improve your health.

You do not need to do non-sustainable drastic diets to lose weight. You must make consistent small changes that will compound over time. This is part of the foundation of sustainable weight loss.