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Abstract

doing one workout and then sitting for the rest of the day.</p><p id="bf8c">As a species, we were built to move — to walk for long periods of time, to run after animals, to move around while foraging, to lift, sprint, and jump. We weren’t built to sit at a desk, or in the car, or on the couch for huge chunks of our day.</p><p id="dff0"><b>If we want to be healthy, we need to emulate the lifestyle we evolved to have.</b></p><p id="c042">Unfortunately, this lack of movement is hard to avoid in our society with most of us working sedentary jobs and commuting long distances. This is why we need to create a system that makes this habit automatic.</p><p id="40c8"><b>You can make significant progress in your weight loss journey with just some tiny tweaks to your daily routine.</b></p><p id="ea95">The increased energy, confidence, and personal and professional success will be well worth it.</p><blockquote id="8b59"><p>“In short, we should move like our ancestors. They didn’t strap on a heart monitor and take off for a 45-minute jog, nor did they go down and swim laps for an hour in the local lake. Yet they were extremely fit and almost entirely free of the modern diseases that plague us today.</p></blockquote><blockquote id="8886"><p>They performed low-intensity movements like walking, gathering foods or working in other capacities on a regular basis. These periods of low-intensity activity were punctuated by brief periods of much higher-intensity activity — such as going on a hunt, running from a predator or fighting for survival.” — <a href="https://chriskresser.com/9-steps-to-perfect-health-7-move-like-your-ancestors/">Chris Kresser</a></p></blockquote><h1 id="a872">What You Can Do</h1><p id="6092">We’re going to be altering your routine a little bit. This is how you can systematize your weight loss and make sure you stick to it long-term.</p><p id="2c34">We’re covering 4 key steps.</p><h2 id="e432">1) Morning Walk, Lunchtime Walk, Evening Walk</h2><p id="1177">You’re going to start walking more.</p><p id="71d8">These don’t need to be long, strenuous walks. You’re simply aiming to go for a 10–15 minute walk when you wake up, at lunch time, and in the evening (ideally after dinner for added blood sugar regulation).</p><p id="7bb8">This might seem time consuming at first. I know you’re busy. So here’s what you can do.</p><p id="6b2e">Get up 5–10 minutes earlier and go for a very quick walk before getting in your car to drive to work. Or, get to work a little bit early and walk before heading into work. Or you could park a little further

Options

away from work, the train station, etc.</p><p id="c245">At lunch time, try to get outside and walk around for 10 minutes. If you can’t get outside, walk around inside the house or your office building.</p><p id="a7bf">In the evening, go for a quick walk after dinner. Even better, take your family, dogs, or a friend with you and use this time to socialize.</p><p id="fc71">The key here is identifying opportunities to squeeze in some extra steps.</p><h2 id="d932">2) Walk for 2 Minutes of Every Hour</h2><p id="0ccd">On top of the 3 walks you’re going to be doing, try to walk for 2 minutes of every hour, especially if you’ve been sitting.</p><p id="793e"><a href="https://cjasn.asnjournals.org/content/10/7/1145">A 2015 study</a> has shown that as little as 2 minutes of walking per hour has the effect of reducing one’s risk of dying by one-third.</p><p id="def5">It’s important not to sit for long periods of time. Make an effort to stand up, walk to the bathroom, to the kitchen for some water, or just around the house/office.</p><h2 id="5d2e">3) Stand More</h2><p id="ef03">Whenever you have the choice between standing and sitting, you’re going to stand.</p><p id="1f1a">This includes in waiting rooms, while waiting for a prescription to be filled, while working on your laptop, etc.</p><p id="ed72">Get into the habit of pausing before you sit and consider whether you do need to sit, or if you could stand instead.</p><h2 id="597d">4) Look for Opportunities to Move</h2><p id="2b35">Building on point 1, you need to get into the habit of looking for opportunities to move.</p><ul><li>Take the stairs</li><li>Park further away</li><li>Use the upstairs bathroom</li><li>Carry your groceries instead of pushing a cart</li><li>Get on the floor and play with your pets, kids, or grandkids</li></ul><p id="aa8a">We have so many opportunities in our day to move. We’ve simply been conditioned to take the easiest option.</p><p id="3ef7">(This is actually an evolutionary phenomenon — we’ve evolved to conserve energy as much as possible to increase chances of survival. Unfortunately, this is now decreasing our chances of survival.)</p><h2 id="7fe1">Want to transform your health, one habit at a time?</h2><p id="367e">Sign up for my <b>free</b> weekly newsletter, <a href="https://www.ashleyrichmond.net/newsletter">Momentum</a>. Each week you’ll receive one new habit to try. I’ll explain why it’s important and how to make it easy. <b>This newsletter will help you to create the momentum you need to move towards a healthier and happier future.</b></p></article></body>

4 Easy Ways to Accelerate Your Weight Loss Journey and Burn More Fat

Lose weight without changing what you eat or how you train.

Weight loss is a huge goal in the health and fitness sphere.

More than 1 billion people worldwide are obese, and this is increasing every single day. 1 in 3 adults worldwide is overweight. It’s obvious that there is a problem.

Here we’re going to cover a simple strategy you can use to accelerate your weight loss journey and 4 ways to implement this strategy.

The Problem

Being overweight has myriad consequences:

“Obesity is a disease impacting most body systems. It affects the heart, liver, kidneys, joints, and reproductive system. It leads to a range of noncommunicable diseases (NCDs), such as type 2 diabetes, cardiovascular disease, hypertension and stroke, various forms of cancer, as well as mental health issues. People with obesity are also three times more likely to be hospitalized for COVID-19.” — WHO

But even for those people who are experiencing no clinical medical issues, their quality of life is often significantly reduced.

Being overweight can often lead to:

Conflict in relationships
A lack of confidence
Lack of motivation
Mood issues
Low energy
Brain fog

Therefore, losing weight will benefit every single aspect of your life.

One of the easiest ways to make progress on your weight loss journey is to move more.

This isn’t a workout. You’re not going to be exhausting yourself with exercise. You’re simply going to look for opportunities to move your body more often, which is how humans have evolved to live. In terms of health, moving often is more important than moving intensely. You’re better off moving all day long than doing one workout and then sitting for the rest of the day.

As a species, we were built to move — to walk for long periods of time, to run after animals, to move around while foraging, to lift, sprint, and jump. We weren’t built to sit at a desk, or in the car, or on the couch for huge chunks of our day.

If we want to be healthy, we need to emulate the lifestyle we evolved to have.

Unfortunately, this lack of movement is hard to avoid in our society with most of us working sedentary jobs and commuting long distances. This is why we need to create a system that makes this habit automatic.

You can make significant progress in your weight loss journey with just some tiny tweaks to your daily routine.

The increased energy, confidence, and personal and professional success will be well worth it.

“In short, we should move like our ancestors. They didn’t strap on a heart monitor and take off for a 45-minute jog, nor did they go down and swim laps for an hour in the local lake. Yet they were extremely fit and almost entirely free of the modern diseases that plague us today.

They performed low-intensity movements like walking, gathering foods or working in other capacities on a regular basis. These periods of low-intensity activity were punctuated by brief periods of much higher-intensity activity — such as going on a hunt, running from a predator or fighting for survival.” — Chris Kresser

What You Can Do

We’re going to be altering your routine a little bit. This is how you can systematize your weight loss and make sure you stick to it long-term.

We’re covering 4 key steps.

1) Morning Walk, Lunchtime Walk, Evening Walk

You’re going to start walking more.

These don’t need to be long, strenuous walks. You’re simply aiming to go for a 10–15 minute walk when you wake up, at lunch time, and in the evening (ideally after dinner for added blood sugar regulation).

This might seem time consuming at first. I know you’re busy. So here’s what you can do.

Get up 5–10 minutes earlier and go for a very quick walk before getting in your car to drive to work. Or, get to work a little bit early and walk before heading into work. Or you could park a little further away from work, the train station, etc.

At lunch time, try to get outside and walk around for 10 minutes. If you can’t get outside, walk around inside the house or your office building.

In the evening, go for a quick walk after dinner. Even better, take your family, dogs, or a friend with you and use this time to socialize.

The key here is identifying opportunities to squeeze in some extra steps.

2) Walk for 2 Minutes of Every Hour

On top of the 3 walks you’re going to be doing, try to walk for 2 minutes of every hour, especially if you’ve been sitting.

A 2015 study has shown that as little as 2 minutes of walking per hour has the effect of reducing one’s risk of dying by one-third.

It’s important not to sit for long periods of time. Make an effort to stand up, walk to the bathroom, to the kitchen for some water, or just around the house/office.

3) Stand More

Whenever you have the choice between standing and sitting, you’re going to stand.

This includes in waiting rooms, while waiting for a prescription to be filled, while working on your laptop, etc.

Get into the habit of pausing before you sit and consider whether you do need to sit, or if you could stand instead.

4) Look for Opportunities to Move

Building on point 1, you need to get into the habit of looking for opportunities to move.

Take the stairs
Park further away
Use the upstairs bathroom
Carry your groceries instead of pushing a cart
Get on the floor and play with your pets, kids, or grandkids

We have so many opportunities in our day to move. We’ve simply been conditioned to take the easiest option.

(This is actually an evolutionary phenomenon — we’ve evolved to conserve energy as much as possible to increase chances of survival. Unfortunately, this is now decreasing our chances of survival.)

Want to transform your health, one habit at a time?

Sign up for my free weekly newsletter, Momentum. Each week you’ll receive one new habit to try. I’ll explain why it’s important and how to make it easy. This newsletter will help you to create the momentum you need to move towards a healthier and happier future.