Tuesday, April 6, 2010

10 Tiny Changes for Big Weight Loss

Turbo Jam™ trainer Chalene Johnson recommends taking baby steps to eat more healthfully. If you "slip," get immediately back on track. Never let a vacation or a special holiday be an excuse to overdo it the entire time. Go ahead, enjoy the occasional indulgence, but keep it reasonable. Here are 10 tiny changes you can make for big weight loss.

10 Tiny Changes for Big Weight Loss

1. Wait 2 minutes. Cravings will disappear after two minutes if you walk away and turn your attention elsewhere.

2. W.I.W.M. When you really crave something unhealthy, answer this question: "What do I Want More," that piece of chocolate cake, or a body I feel proud of? And on rare occasions, it's okay to pick the chocolate cake!

3. No one's perfect. Don't allow one bad choice to result in bingeing the rest of the day, or falling back into old habits.

4. Focus. Make eating purposeful, not something mindless to do while watching TV, driving, or sitting in front of the computer. Whenever you put food in your mouth, try to engage all of the senses in the pleasure of nourishing your body.

5. Don't skip breakfast. Start eating a filling breakfast, but one that's lower in fat. It will help you eat fewer total calories throughout the day.

6. Veggies. The majority of your plate should have veggies and/or fruit on it at both lunch and dinner.

7. See what you eat. Eat your food off of a plate instead of straight out of a jar, bag, or box.

8. Don't buy it. Stop buying the food you snack on all day. Just eliminate the temptation.

9. Eat more fruit. A person who gets enough fruit in their diet doesn't have a raging sweet tooth.

10. Watch what you drink. Cut back on or cut out high-calorie drinks like soda, sweet tea, lemonade, and, especially, alcohol. People have lost weight by making just this one change.

—Chalene Johnson

Chalene Johnson's Corner
Hip, powerful, and strong, Chalene Johnson delivers a healthy dose of fun in her dynamic workouts. Since the birth of Turbo Jam in 1998, Chalene has changed the lives of thousands of people, transforming their bodies with her unique brand of fitness.


  1. Good tips!!!! I just lost 20 Lbs but I am in that plateau range....I need all the help I can get. :-) Now following from MBC, hope you do the same!! You can find me at http://marvelouslymessy.blogspot.com/

  2. Love the suggestions and they're so simple that anyone can do it! So glad I found your site (: Now off I go to make my morning smoothie! Hope you have a great day and keep those great ideas coming (:


  3. Thanks gals....

    @Messy Missy - what you considered changing your workout routine? sometimes changing it up doing something totally different helps with that plateau state!