Two new studies offer hope in the form of small-change approaches to weight loss and improved health, with proven promises of promising, science-based results.

1. 12 easiest ways to lose weight
Small changes in food choices are one of them.. what
about the rest of the ways?
Many people develop an increase in body weight in
middle age, and it occurs gradually and is almost
imperceptible. Of course, some resort to a strict diet or
exercise, but some attempts fail due to the nature of the
busy lifestyle, family and social obligations and working
hours.
In her research study, Loughborough University
Professor of Behavioral Medicine, Professor Amanda
Daly and her research team, analyzed data from 19
trials involving more than 3,000 people to see if a

2. simple, careful approach yields enough changes to help
maintain a healthy weight, or lose weight. overload. The
results showed that participants who adhered to the
small changes approach - such as walking 1,000 extra
steps per day or cutting 100-200 calories by choosing
healthier alternatives to highly processed, sugary,
high-calorie foods - lost about 1 kg less compared to
those who did not follow these methods. Over eight to
14 months. And while the amount doesn't seem like
much, Professor Daly says it was enough to stave off
weight gain.
Many people develop an increase in body weight in
middle age, and it occurs gradually and is almost
imperceptible. Of course, some resort to a strict diet or
exercise, but some attempts fail due to the nature of the
busy lifestyle, family and social obligations and working
hours.
Two new studies offer hope in the form of small-change
approaches to weight loss and improved health, with
proven promises of promising, science-based results.
In her research study, Loughborough University
Professor of Behavioral Medicine, Professor Amanda
Daly and her research team, analyzed data from 19
trials involving more than 3,000 people to see if a
simple, careful approach yields enough changes to help
maintain a healthy weight or lose weight. overload. The

3. results showed that participants who adhered to the
small changes approach - such as walking 1,000 extra
steps per day or cutting 100-200 calories by choosing
healthier alternatives to highly processed, sugary,
high-calorie foods - lost about 1 kg less compared to
those who did not follow these methods. Over eight to
14 months. And while the amount doesn't seem like
much, Professor Daly says it was enough to stave off
weight gain.
Small goals that are easy to achieve
Prof Daly says: “Adult weight gain is not the result of
short-term lack of exercise and excessive food intake,
but is often the result of a gradual decrease in activity
levels and an increase in energy intake, the effects of
which are cumulative and affect over time."

4. Prof Daly adds that providing guidelines that ask people
to make big changes to their health, such as cutting
calories by 500 or more a day or taking 10,000 steps
from scratch from scratch, is a lot more demanding and
it may be better to “make them realize that it is OK to do
so.” Just making one small change the first time and
gaining confidence in achieving it," she said, noting that
"big changes, by their nature, make it difficult for some
to achieve."
Small Changes In Food
In the second scientific study, published in Nature Food,
researchers from the University of Michigan report how
small changes in food choices can also help get you
extra minutes of healthy living. By classifying 5,800

5. foods according to their "nutritional burden of disease,"
the researchers found, for example, that a dietary shift
as small as eating 30 grams of nuts and seeds per day
provides a 25-minute gain of healthy living — as would
be expected through an increase in life expectancy.
Disease free expected. “The message from the
researchers now is that doing the little things, being
active, eating a little better, and shifting thoughts to an
initial change approach can make a difference to human
health, and it's also a catalyst that can lead to thinking,”
says Daly. into bigger changes in the long term.
Simple ways to get active
1- Strengthening the gluteal muscles
while sitting
A 2019 study from Wichita State University, published in
peew J, shows that squeezing the gluteal muscles in the
buttocks while sitting in a chair can enhance strength
and endurance, and possibly reduce the risk of injury.
Study participants were asked to sit straight in a
chair—hips and knees at right angles, knees shoulder
width apart, feet together—and squeeze their butt
muscles as hard as they could for five seconds before
relaxing and repeating. The exercise does not require
any weights or training tools. After eight weeks of doing
this for a cumulative 15 minutes a day, when one
doesn't even need to do them all at once, lab results

6. showed that it increased gluteal muscle strength by 16%
compared to an 11% increase in the control group who
was asked to do the same. The amount of traditional
gluteal bridge exercises.
2- Jumping 10 times twice a day
The slightest amount of exercise can make all the
difference when it comes to maintaining bone strength
throughout life, balancing the risk of osteoporosis. For a
trial, the results of which were published in the American
Journal of Health Promotion, 60 premenopausal women
between the ages of 25 and 50 were asked to perform
10 or 20 jumps with a 30-second rest between jumps,
twice daily for 16 weeks, to see how well they effect on
their bones. The results showed that daily jumping led to
a 0.5% increase in bone density, while the control group
that did not jump showed a 1.3% decrease in bone
density over the four-month trial.

7. 3- Reducing 10% of red and processed
meat
In a University of Michigan study, researchers calculated
that for every gram of processed meat a person
consumes, 0.45 minutes of their life span are lost. If a
person eats a lot of red or processed meat, the
researchers advice is to replace 10% of it with a mixture
of whole grains, fruits, vegetables, nuts and legumes,
which can add 48 minutes of life in a healthier way.
4- Climb up 4 sets of stairs in less than a
minute

8. Last year, researchers at the European Society of
Cardiology conference reported that being able to climb
four flights of stairs, the equivalent of 60 stairs, in less
than a minute is a strong indicator of good heart health.
"If it takes you more than a minute and a half to climb
four flights of stairs, your health is suboptimal, and it
would be a good idea to consult a doctor," says study
author Jesus Petero, a cardiologist at Spain's University
Hospital Coruña.
5- Jump rope for 10 minutes a day
Daily 10 minutes of jumping over 6 weeks has been
shown to lead to improvements in cardiovascular health
that are as good as jogging for 30 minutes a day, as well
as strengthening bones.
6- Spend 60 minutes outdoors
Getting out of the house for an hour a day is, in short,
the exact translation of better health, according to the
results of a study to be published in the December issue
of Affective Disorders. Sean Kane, assistant professor of
psychology at Monash University in Australia, studied
the effects of daylight exposure on the mood and health
of more than 400,000 participants at Biobank in the UK.
It found that, on average, UK adults spend about 2.5
hours of the day outside, and that every hour of daylight
exposure is associated with easier awakening in the
morning and reduced overall fatigue. "Getting a bright

9. light in the daytime is just as important as avoiding light
at night for sleep," says Keane.
7- 1000 extra steps per day
Instead of aiming for 10,000 steps or more, start by
logging an additional 1,000 steps per day. Henrietta
Graham, a researcher in sports and exercise sciences at
Loughborough University, and colleagues, and the
principal investigator on the latest scientific study say.
“People who take low steps per day and try to get
10,000 steps per day from day one are more likely to
give up.” Even that many extra steps, i.e. just 1,000
steps, would pay off. In May, researchers from the
University of North Carolina set up a study of the
walking habits of 16,732 women aged 60 or older.
Presenting their findings at the American Heart
Association's Conference on Epidemiology, Prevention,

10. Lifestyle, Heart Health, and Heart Metabolism, they
showed that, compared to women who did not take daily
steps, each initial increase of 1,000 steps per day was
associated with a 28 percent lower risk of dying during it.
percent, during the eight-year follow-up period, and
women who took more than 2,000 steps per day in
continuous shifts had a 32 percent lower risk of death. It
can simply be measured without the need to use a
pedometer in another way. Walking for two minutes
every hour of the work day is about 20 minutes per day,
a goal that the team from the University of Utah School
of Medicine showed was associated with a 33% lower
risk of death.
8- Jog for 5 minutes
Prof Daly says you can start by setting small goals
before aiming for a marathon "for distances of about 10
kilometers or more". Small, consistent but moderate
exercise patterns can make a big difference. One study,
published in the Journal of the American College of
Cardiology, in 55,137 adults showed that running at a
controlled pace for just five minutes a day was
associated with an increased life span of an adult by
about three years.

11. 9. Stick to 20-second training sessions
If you really can't find the time (or motivation) to
exercise, making lighter batches is something to
consider. Martin Gibala, a professor of kinesiology at
McMaster University in Canada and the principal
investigator for a study on low-dose training, found that
just 20 seconds of strenuous effort, such as going up 60
steps of a ladder, exercising three times a day led to a
5% increase in fitness and an improvement in strength.
Leg muscles after six weeks. The same amount of any
activity will help you, Graham says, "You can walk or run
around, anything that makes you breathe hard will help.
Any amount of activity is better than none."

12. 10- Do 15 minutes of yoga every day
If one can't stick to a 90-minute yoga class, start with 15
minutes of simple exercises, and you'll get major
benefits. A study, the results of which were published in
the Journal of the American College of Cardiology,
reported how practicing yoga and deep breathing for a
quarter of an hour reduced blood pressure by 10% and
reduced heart rate for at least 24 hours in a group of 78
patients with high blood pressure.

13. 11- Standing on one leg for 20 seconds a
day
In a person's body, by the time they reach the stage of
20 years of age, there are about 70,000 specialized
nerve cells, the motor neurons, and they are
concentrated in the lower part of the spinal cord, which
communicates with the leg muscles to control balance.
But researchers at Manchester Metropolitan University
show that by the age of 75, 40% of these motor neurons
are lost in even the most fit individuals. The result is a
deterioration in movement coordination and balance.
Whereas young adults can stand on one leg, eyes
closed, for 30 seconds, the average 70-year-old can
stand for only four to five seconds. But the time period
can be improved with practice. The goal should initially

14. be to stand on one leg for 20 seconds a day, then
gradually develop the command and repeat the exercise
with the eyes closed. "You can stand on one leg while
you brush your teeth or wait for the water to boil [to
make tea or coffee," Graham says.
12- Lifting weights for 13 minutes
Not everyone needs or can head to the gym just to train
with low doses for short periods. Indeed, exercise
physiologists at Lehman College in New York have
come up with the possibility of not going to the gym and
achieving good results. They asked participants in a
scientific study to perform 8 to 12 repetitions of
exercises with weights in three weekly sessions, and
raise them until their muscles become too tired to be
able to do anything else. While the researchers asked
some to perform five sets of each in a 70-minute gym
session, they limited other participants to only three

15. 40-minute sets and one set of each exercise, and the
gym group spent only about 13 minutes doing weight
lifting.