Our weight ultimately depends on what we eat versus what we burn. We gain weight because we consume more energy than we use. This is a gradual process that goes through periods of weight gain and periods of stability. Naturally, weight loss is very similar. It’s a delicate balance and it doesn’t take much to get you moving in the right direction. By increasing your exercise, decreasing your food intake, or both, you can tip the scales toward a slimmer you.

It’s that easy. To find out how much you need to adjust, please measure your weight and height. Now consider your age and regular level of exercise/activity. Then look up how many calories you need to STAY AT YOUR CURRENT weight in a chart. You can google “calorie calculator” or “weight charts” to find a suitable one.

If you would like to lose weight, see what the caloric intake should be for your IDEAL weight. The difference between these numbers is what you need to cut per day or add to the exercise you’re already doing. You don’t need to count calories throughout the day, just keep doing what you’re doing and find some small changes you can make that will add (or subtract) the calorie difference you need to balance your body at the new weight.

Many doctors, psychologists, and even talk show hosts have talked about this, and it all comes down to this, it’s not what you DON’T EAT, it’s what you’re REPLACING. If it’s just a difference of a few hundred calories between the calories you need to maintain your current weight and the calories you need to be at your goal weight, it may be as simple as following the steps at work or substituting a soda for water. . , EVERY DAY. Think small changes. They really add up.

Think about the situations that cause you to overeat. If it’s to watch movies, turn off the TV and go for a walk. This will cut calories from all the things you don’t eat PLUS you’ll burn calories than you wouldn’t if you were sitting on the couch.

Pay attention to other triggers that may cause you to eat. If you tend to overeat when under stress, treat yourself to a hot bath and foot massage. Your body is stressed, not hungry, and eating when stressed is a learned response…it can be unlearned.

If you tend to overeat in social situations like dining out and facing a large buffet, drink a large glass of water, eat slowly, and pay attention to what your body is telling you. It takes up to 20 minutes for your body to transmit the feeling of satiety to your brain. Slow down, stay tuned, and skip that last plate of food.

Also, see what choices you’re making that limit your activity level. If you’re using your iPhone to tell the kids it’s time to go to bed, go upstairs and tell them face to face. If you have a yard and house cleaning service, see how much of that you can fit into your do-it-yourself schedule.

It may take a while for your body to gradually lose weight, but it will. The weight didn’t appear overnight, so don’t expect it to go away overnight either, but it will. It’s not a diet, it’s not a workout, it’s solid common sense and self-awareness. The changes are real and permanent, and so will your new look! Although they may differ from day to day, you ARE the choices you make.