Health

These changes can make huge difference in your health journey.

1. Don’t Rely on Exercise Alone

You’ve likely heard the old fitness chestnut “you can’t outrun a bad diet.” Now start heeding it.

“Exercise is not the only thing you should do to lose weight,” says Kelliann Davis, Ph.D., assistant professor at the University of Pittsburgh Physical Activity and Weight Management Research Center, “It has to be in combination with diet.”

A study shows that people lost weight whether they exercised, cut calories, or both. But those who did both, cutting their daily calories by 10 percent while embarking on an exercise plan, doubled their insulin sensitivity — a metabolic indicator of long-term weight-loss success.

People who begin diet and exercise plans at the same time are also more likely to be following both a year later.

Pro tip: Portion Fix containers are a great way to make sure your meals are on point. Color-coded containers mean no weighing, no mental math when you’re cooking or meal prepping.

2. Eat Mindfully

If this sounds a little too “woo-woo,” consider this: Studies have shown that people who practice “mindful eating” can lose significant amounts of weight.

What is mindful eating? It’s the opposite of mindless munching, like grabbing a plate of food (or bag of chips) and sitting in front of the TV with a fork in one hand and your phone in the other.

Before you know it, you’ve scarfed down your entire meal without enjoying it or realizing how much you’ve eaten.

By focusing on what you’re eating and why(are you really hungry or just bored?), you’ll be able to make better choices and you may even find yourself eating less.

So the next time you sit down for a meal, put away your phone, turn off the TV, and really savor what you’re eating by taking small bites and chewing slowly.

3. Keep a Food Journal

Bujo devotees, rejoice! But if you’re not into elaborate journal keeping, simply writing down what you eat every day can help you see more clearly what (and how much) you’re really eating so that you can adjust and monitor your progress.

A 2012 study showed that people who recorded everything they ate each week for a year lost 3.7 percent more weight than those who didn’t. Then weigh yourself regularly to make sure you’re meeting your goals.

In a study in the Journal of Obesity, people who weighed themselves daily lost 4.6 more pounds after 12 months than those who rarely stepped on the scale.

Pro tip: Get 100 ideas on how to lose weight here!

4. Get More Sleep

Sleep plays a key role in maintaining the health of your mind and body, so don’t skimp. Sleep can help you feel less hungry, reduce stress, and give you energy to crush it during a workout.

Getting more z’s can also help reduce your waistline: In a 6-year study, subjects who slept 7 to 8 hours a night (up from 6 hours) lost a significant amount of visceral fat, or “deep belly fat.”

Getting more sleep might be easier said than done for some people, but a few tricks can help you get to the Land of Nod, like turning down the heat, sniffing some lavender, or meditating.

5. Make Exercise Fun

You know what’s not fun? Trudging to the gym and lifting weights next to Mr. I-Wear-Cologne-to-the-Gym or getting on the treadmill near Miss I-Talk-On-The-Phone-Really-Loudly.

You know what is fun? Line dancing. Kicking butt in a mixed martial arts-inspired workout. Working out should be fun, not a chore or an experience to be suffered through.

If you don’t know what you want to do, start at the beginning: Beachbody’s YOUv2 4-week dance program comes with a simple nutrition plan, a journal to help you set goals and track progress, and of course, 30-minute workouts that feel like you’re kickin’ it in a club.