​If your goal is to lose weight and exercise more, forget the deprivation diet and marathon workouts. Research shows that taking small steps—not giant leaps—is the best way to get lasting results.

Research shows that people who adopt smaller, positive changes to their lifestyle, such as drinking more water or walking five more minutes each day, lose more weight and keep it off.

"When you focus on just a couple of small changes at a time, you begin to ingrain some healthy habits that last for a lifetime, rather than trying an all-or-nothing approach that more often than not fails because it's too hard to follow," says Lesley Lutes, PhD, a professor of psychology who specializes in obesity prevention at the University of British Columbia.

To help you move more, eat less, and look and feel better, we rounded up the best weight-loss tips from health experts.

1. Keep a food journal
Mindlessly munching on a bag of chips could result in easily polishing off the whole thing. But writing down all the meals and snacks you've eaten can help you practice better portion control. It will also help you figure out how you can make smarter food choices. For example, if you're hankering for a bag of potato chips around 3 p.m. at the office every day, keep a bag of cashews by your desk so you're not making a trip to the vending machine.

Journaling can also serve as a reality check on your other eating habits, says Lutes. Do you skip meals? Eat the same meals during the week as on the weekend? Binge eat when you're feeling stressed? "Knowing your routine helps you figure out what changes are right for you," she adds.

2. Find every opportunity to move more
And we're not just talking about going for a walk during your lunch break. Get moving during your favorite TV shows. Do jumping jacks, run in place, go up and down some stairs, start dancing—anything that gets your heart rate up so you feel somewhat breathless, says Geralyn Coopersmith, a certified strength and conditioning specialist and chief content officer for Flywheel Sports. Do it for each 2-minute commercial break while you're watching your favorite TV show, and you'll burn an extra 270 calories a day—which can translate to a 28-pound weight loss in a year.

3. Limit packaged, processed foods
Packaged foods tend to be high in sodium, fat, and sugar, so you want to try to limit them as much as possible from your diet. Pick your top five processed foods, whether it be cookies, crackers, chips, or candy, and gradually downshift. "If you're eating six of these foods a week, try to go down to five," Lutes advises. Each week, drop another food until you're at no more than one or two. At the same time, replace them with healthier snacks, like baby carrots with hummus, Greek yogurt and fresh berries, or natural peanut butter with an apple.

4. Go on more walks throughout the day
Americans use their cars for two-thirds of all trips that are less than one mile and 89 percent of all trips that are one to two miles, yet each additional hour you spend driving is associated with a six percent increase in obesity. Burn calories instead of gas by following this rule: If your errands are less than one mile away, walk to do them at a brisk pace. Or, park your car, where you can run several errands within a mile, instead of moving your car each time.

According to the U.S. Department of Health & Human Services, adults should get at least 150 minutes—2 hours and 30 minutes—to 300 minutes—5 hours—a week of moderate-intensity, or 75 minutes—1 hour and 15 minutes—to 150 minutes—2 hours and 30 minutes—a week of vigorous-intensity aerobic activity.

6. Incorporate strength training into your routine
Basic bodyweight exercises, like squats and push-ups, are a simple way to build more metabolism-revving muscle in minutes at home without picking up a single weight. "Your muscles don't know the difference between working against your body's own resistance and on a fancy piece of equipment," says Wayne Westcott, PhD, fitness research director at Quincy College. "The one rule to follow is that each exercise should fatigue your muscles within 60 to 90 seconds," he says. For extra burn, you can add an resistance band to basic moves.

Try this mini-workout: Do 10 reps each of knee push-ups, squats, crunches, lunges, and chair dips. Then gradually increase the number of reps it takes for your muscles to feel fully fatigued.

7. Use the stairs whenever possibleHave a choice between riding and climbing? Adding two to three minutes of stair climbing per day—covering about three to five floors—can burn enough calories to eliminate the average American's annual weight gain of one to two pounds a year. Walking up a flight of stairs can also help strengthen your glutes and quads, so there are some strength training benefits as well.

8. Use a fitness tracker
Today's fitness trackers allow you to take more control over your health by providing you with important data about your eating, sleep, and workout habits. Consider purchasing a fitness tracker to help you monitor not just how many steps you're taking each day, but how many calories you're burning, how much sleep you're getting, what your resting heart rate is, and what your eating habits are like. It'll also help you stay on track with sticking to the goal of getting 150 to 300 minutes of moderate-intensity exercise a week.

9. Prepare your own lunch
You'll save thousands of calories—not to mention hundreds of dollars—over the course of a year if you pack your lunch more often. For example, a pre-made chicken Caesar wrap from a chain restaurant has 610 calories—40 percent of which come from fat. It also has 1,440 milligrams of sodium, which is more than half the recommended daily amount.

Make your own with sandwich at home with chicken breast on whole-wheat bread with light mayo, tomatoes, and Romaine lettuce. This will help you cut calories and sodium. "When you make and eat your own food, you not only control the quality and portion sizes but also reduce the amount of sugar, salt, and fat that you're consuming, which can be significantly higher in restaurant fare," says Ashley Koff, RD, a registered dietitian based in Washington, D.C.

10. Enjoy dessert
It might sound contradictory to treat yourself to dessert when you're trying to lose weight, but the truth is, depriving yourself of treats can lead to overeating. Instead, portion out one serving of your favorite treat. Take a minute to smell it, look at it, and savor each bite. Chew slowly, moving it around your mouth and focusing on the texture and taste. As you do this, ask yourself whether you want another bite or if you feel satisfied. Tuning into your body will help you eat more mindfully and feel more satisfied.

"When you take the time to slow down and be more mindful of what something really tastes like, you'll feel more satisfied," says Lutes. "Many people will find that they're content after just a couple of bites and are better able to stop eating when they're satisfied," she explains.

11. Sip wisely
Skip fruit juice, which tends to be loaded with sugar, and enjoy a healthy smoothie instead. Smoothies are a much healthier choice than fruit juices because they keep the fiber from fruits and vegetables intact, making them more filling and nutritious. But not all smoothies are created equally. It's important to prepare a smoothie that has a good balance of protein, carbs, and healthy fats. That means not loading it up with just fruit. Get muscle-building protein from protein powders, low-fat milk or unsweetened nut milk, Greek yogurt, or oatmeal. Add volume and extra fiber from dark, leafy greens, frozen cauliflower and other veggies. Top your smoothie with chopped nuts for a boost of healthy fats.

To promote satiety, eat your smoothie in a bowl with a spoon, rather than slurping it down with a straw. "When you chew a food, you generate more saliva, which in turn carries a message to the brain that your gut needs to get ready for digestion," explains Koff. "Drinking doesn’t require such digestion, so the body doesn’t register that it’s full as quickly."

12. Stay hydrated
Sometimes you confuse thirst for hunger, which can cause you to eat more food than you actually need. So it's important to stay hydrated and drink sips of water throughout the day. Water is also key to better digestion and a revved-up metabolism. You've probably heard the golden rule that you should drink eight glasses of water a day, but the amount of water each person should drink varies greatly. People who are very active, take certain medications, or have a viral illness need to drink more water. The best way to make sure you're properly hydrated is to drink water whenever you feel thirsty and to take sips of water before, during, and after a workout. You can also stay hydrated by eating more water-rich fruits and vegetables.

13. Team up with a workout buddy
Exercising with a friend helps you stay accountable and able to stick with your workout. Nobody wants to leave a pal stranded on a street corner at 6 a.m., but your workouts don’t always have to be done face-to-face. If you subscribe to a weight-loss app, join the community boards and challenges, where you can find people with similar goals and share your progress.

14. Lighten up your coffee order
A regular cup of coffee with a dash of milk and even a little sugar has hundreds of fewer calories than the blended drinks, which are practically dessert in a cup. You can easily lighten up your coffee order without sacrificing taste by opting for low-fat milk or an unsweetened nut milk, adding just a touch of honey for sweetness, and a dash of cinnamon for flavor.

15. Get enough sleep
Make a point to go to bed earlier, and you’ll notice a difference in your energy levels and mood. Research shows that just a few nights of sleep deprivation can lead to almost immediate weight gain. That's because when you don't get enough sleep, you're not able to make healthier choices throughout the day. When you're tired, you tend to compensate with fatty and sugary foods. You also want to take a close look at your nighttime habits. Is dinner your biggest meal of the day? Are you having too many midnight snacks? These habits could be messing with your weight-loss efforts.

​It’s a time to celebrate getting older, but caring for your body, mind, mental health, and relationships has health benefits no matter your age.
These science-based tips can help you stay healthy, happy, and independent for years to come.
Get movingPhysical exercise can increase mobility, help prevent falls and fractures, and reduce the risk of some diseases associated with aging. It can also give the brain a boost, which can help with tasks like processing information, learning new things, paying attention, and solving problems.
These kinds of exercise are especially important as you get older:

• Endurance and aerobic exercises such as hiking, biking, dancing, and swimming, which strengthen your heart and lungs and boost circulation 
• Strength exercises such as weightlifting, resistance band workouts, and carrying groceries, which keep your muscles strong 
• Balance exercises such as tai chi and standing on one foot, which help improve coordination and build strength to reduce the risk of falls and fractures
• Flexibility exercises and stretches such as yoga, which can help keep you limber and protect you from injuries

Experts recommend aiming for 2.5 hours of physical exercise each week, which is only slightly more than 21 minutes per day. Get more tips for getting (and staying) physically active as you age.
Eat healthyA diet that includes plenty of nutrients, vitamins, and minerals keeps your brain and body healthy and may reduce your risk of some aging-related diseases. 

• Prioritize nutrient-rich foods such as seafood, plant-based proteins like nuts and seeds, and lean (low-fat) meats and poultry.
• Limit foods with unhealthy additives such as added sugars and saturated fats.
• Say “yes” to fruits and vegetables. Research shows that eating five servings of fruits and vegetables every day can reduce your risk of some chronic diseases.
• Watch your portion size. Keep an eye on how much you are eating and talk to your doctor about how many calories are right for you and your lifestyle.

A Mediterranean-style diet―which includes nuts, vegetables, and fish―is one example of a diet that’s good for heart health and may support the brain’s ability to think and remember.
Prioritize your physical healthSmall changes add up. Start today for greater health benefits later in life.

• Drink less alcohol. Alcohol can contribute to health problems, especially as you get older. If you drink, try sticking to one drink a day or less, or stop drinking altogether. 
• Prioritize sleep. Aim for seven to nine hours of sleep each night. A bedtime routine and a regular sleep schedule can help develop good sleep hygiene.
• Quit smoking and tobacco use. If you use tobacco, dropping the habit now will help you feel better right away and can add years to your life, even if you’ve been smoking for a long time.
• Keep up on your health care. Make sure to get regular checkups and stay up to date on your health screenings and vaccinations. 

Care for your mental health 

• Keep your stress in check. Chronic stress can damage the brain and body, including the parts of the brain involved with learning and memory. Strategies like getting regular exercise, meditating, and connecting with friends and family can help you manage stress. 
• Speak up if you feel down. If you’re struggling with mental health, don’t be afraid to reach out. Help is available! 

Nurture your relationships No matter your age, feeling lonely and socially isolated can be harmful to your physical, emotional, and cognitive health. Developing and maintaining strong social ties can help you feel more engaged and connected.
Try:

• Volunteering for a local organization. 
• Scheduling regular check-ins with friends and family who live far away. 
• Connecting with other people in your community. Get to know your neighbors or join a local club. 

Engage your mindExercising your brain is just as important as exercising your body. Activities that challenge your brain on a regular basis keep your mind active and healthy and may help slow cognitive decline as you get older.
Try:

• Learning something new like a new skill, language, or game.
• Getting out and about―you could visit a museum or try an exercise class.
• Spending time on your hobbies―for example, reading a book, playing the guitar, or cooking a nourishing meal.

​​CLICK HERE FOR BMR CALCULATOR

The basal metabolic rate (BMR) is the amount of energy needed while resting in a temperate environment when the digestive system is inactive. It is the equivalent of figuring out how much gas an idle car consumes while parked. In such a state, energy will be used only to maintain vital organs, which include the heart, brain, kidneys, nervous system, intestines, liver, lungs, sex organs, muscles, and skin. For most people, upwards of ~70% of total energy (calories) burned each day is due to upkeep. Physical activity makes up ~20% of expenditure and ~10% is used for the digestion of food, also known as thermogenesis.


The BMR is measured under very restrictive circumstances while awake. An accurate BMR measurement requires that a person's sympathetic nervous system is inactive, which means the person must be completely rested. Basal metabolism is usually the largest component of a person's total caloric needs. The daily caloric need is the BMR value multiplied by a factor with a value between 1.2 and 1.9, depending on activity level.


In most situations, the BMR is estimated with equations summarized from statistical data. The Harris-Benedict Equation was one of the earliest equations introduced. It was revised in 1984 to be more accurate and was used up until 1990, when the Mifflin-St Jeor Equation was introduced. The Mifflin-St Jeor Equation has been shown to be more accurate than the revised Harris-Benedict Equation. The Katch-McArdle Formula is slightly different in that it calculates resting daily energy expenditure (RDEE), which takes lean body mass into account, something that neither the Mifflin-St Jeor nor the Harris-Benedict Equation does. Of these equations, the Mifflin-St Jeor Equation is considered the most accurate equation for calculating BMR with the exception that the Katch-McArdle Formula can be more accurate for people who are leaner and know their body fat percentage. You can pick the equation to be used in the calculation by expanding the settings.


The three equations used by the calculator are listed below:


Mifflin-St Jeor Equation:
For men:
BMR = 10W + 6.25H - 5A + 5
For women:
BMR = 10W + 6.25H - 5A - 161


Revised Harris-Benedict Equation:
For men:
BMR = 13.397W + 4.799H - 5.677A + 88.362
For women:
BMR = 9.247W + 3.098H - 4.330A + 447.593


Katch-McArdle Formula:
BMR = 370 + 21.6(1 - F)W


where:
W is body weight in kg
H is body height in cm
A is age
F is body fat in percentage

BMR Variables

Muscle Mass – Aerobic exercises, such as running or cycling, have no effect on BMR. However, anaerobic exercises, such as weight-lifting, indirectly lead to a higher BMR because they build muscle mass, increasing resting energy consumption. The more muscle mass in the physical composition of an individual, the higher the BMR required to sustain their body at a certain level.


Age – The more elderly and limber an individual, the lower their BMR, or the lower the minimum caloric intake required to sustain the functioning of their organs at a certain level.


Genetics – Hereditary traits passed down from ancestors influence BMR.


Weather – Cold environments raise BMR because of the energy required to create a homeostatic body temperature. Likewise, too much external heat can raise BMR as the body expends energy to cool off internal organs. BMR increases approximately 7% for every increase of 1.36 degrees Fahrenheit in the body's internal temperature.


Diet – Small, routinely dispersed meals increase BMR. On the other hand, starvation can reduce BMR by as much as 30%. Similar to a phone that goes into power-saving mode during the last 5% of its battery, a human body will make sacrifices such as energy levels, moods, upkeep of bodily physique, and brain functions in order to more efficiently utilize what little caloric energy is being used to sustain it.


Pregnancy – Ensuring the livelihood of a separate fetus internally increases BMR. This is why pregnant women tend to eat more than usual. Also, menopause can increase or decrease BMR depending on hormonal changes.


Supplements – Certain supplements or drugs raise BMR, mostly to fuel weight loss. Caffeine is a common one.

BMR TestsOnline BMR tests with rigid formulas are not the most accurate method of determining an individual's BMR. It is better to consult a certified specialist or measure BMR through a calorimetry device. These handheld devices are available in many health and fitness clubs, doctor offices, and weight-loss clinics.

Resting Metabolic RateWhile the two are used interchangeably, there is a key difference in their definitions. Resting metabolic rate, or RMR for short, is the rate at which the body burns energy in a relaxed, but not fully inactive state. It is also sometimes defined as resting energy expenditure, or REE. BMR measurements must meet total physiological equilibrium while RMR conditions of measurement can be altered and defined by contextual limitations.

Modern WisdomA 2005 meta-analysis study on BMR* showed that when controlling all factors of metabolic rate, there is still a 26% unknown variance between people. Essentially, an average person eating an average diet will likely have expected BMR values, but there are factors that are still not understood that determines BMR precisely.


Therefore, all BMR calculations, even using the most precise methods through specialists, will not be perfectly accurate in their measurements. Not all human bodily functions are well understood just yet, so calculating total daily energy expenditure (TDEE) derived from BMR estimates are just that, estimates. When working towards any sort of health or fitness goal, BMR can aid in laying down the foundations, but from there on, it has little else to offer. A calculated BMR and thus TDEE may result in unsatisfactory results because of their rough estimates, but maintaining a daily journal of exercise, food consumption, etc., can help track the factors that lead to any given results and help determine what works, as well as what needs to be improved upon. Tracking progress in said journal and making adjustments over time as needed is generally the best indication of progress towards reaching personal goals.


CLICK HERE FOR BMR CALCULATOR

Sometimes we are too busy to squeeze in a full workout but do short 7-minute and 10-minute workouts really work? Read on to learn more!
Will only a couple of minutes of exercise be worth it?

Here’s what you should know:

• Quick workouts DO have benefits for general health & fitness
• Quick workouts are NOT ideal for achieving more specific goals (such as losing belly fat, building bigger arms or butt, etc.)

BENEFITS OF QUICK WORKOUTS

What benefits can you get from very short workouts?

• An increase in cardiometabolic health can be achieved with as little as a 4-minute workout routine. Several studies noted a positive effect of high intensity exercise in overweight and/or sedentary individuals. For those with very low levels of fitness, this can mean a significant decrease in mortality risk. (1, 2)

Can you do high intensity exercise if you are overweight?

Yes, stationary cycling and walking (especially uphill) can be done at a high intensity even if you are overweight and have a low fitness level. Jogging is an option, too, but remember to increase the distance slowly. A combination of walking and jogging is a good start.

• Better control of blood sugar levels has been noted in overweight individuals following a 2-month short, but high intensity, period of exercise. Plus, short workouts don’t make you as exhausted as regular workouts, so your appetite won’t overwhelm you right after you finish.

• Improved mental focus is noticeable after completing just 10 minutes of vigorous exercise. This makes short workouts a great option when you need to take a break between two mental activities.(3)

Keep in mind:

The studies that show evidence of benefits from short workouts include high intensity, “all-out” exercises, such as sprints, done over a course of 8+ weeks. What does this mean for you? When opting for a short workout, aim to keep the intensity high, at about 8 in a range of 1 to 10 level of discomfort.

Is a short workout better than no workout?

Clearly, the answer is yes! Quick, short workouts are great when you travel, have only 10 minutes for a workout before you have to take a shower, or just want to gain more focus throughout the day.

However, if your goal is something other than being more focused and improving your health, keep reading...
​
SHORT WORKOUTS: GOALS & EXPECTATIONS

Despite what the media wants you to believe, there is no shortcut to success. Quick workouts can be a great tool to use on your road to success. But they shouldn’t be your only choice if you want to achieve a specific goal.

If your goal is to…

1. Lose weight: For optimal weight loss, focus on a caloric deficit. Diet and exercise will both play a role here. Since weight loss takes time and consistency, short workouts are a good option to stay on track when you run out of time. But for faster results, they shouldn’t be your first & only choice.
2. Get a six pack: Having visible abs is about losing weight without losing muscle mass. Short workouts are a great option on days when you want to focus on cardio, but want to add a quick muscle pumping routine to your day.
3. Build muscle: For bigger arms or glutes you’ll have to work a bit more than 10 minutes a day. However, on days when you don’t have time for a full workout, you can still squeeze in a good, focused pump in a just a couple of minutes with the help of isolation exercises. For inspiration check out best bodyweight exercises for each muscle group.

WHAT RESULTS CAN YOU EXPECT IF YOU DO A 10-MINUTE WORKOUT EVERY DAY?

If you live a sedentary lifestyle and are out of shape, you can improve your general fitness with 10-minute workouts. Focus on short bouts of vigorous exercise (over 90% of your HRmax) and stay consistent for at least a month. 3-5 times a week is enough.

For achieving specific fitness goals, it’s still better to have a training plan, such as this 12-week bodyweight training plan that you can do at home.

Speaking of a quick workout...Next time a commercial break is on TV, you could test yourself to see how many of these Burpee variations you can do with good form without stopping. ;)