4 Healthy Swaps to Help You Lose Weight

Jennifer Purdie
by Jennifer Purdie
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4 Healthy Swaps to Help You Lose Weight

Although you work out and stay physically fit, you can always boost your efforts to make healthy choices and stave off extra pounds. To start, try healthy lifestyle swaps like these four below, which can impact your overall well-being.


Why: Research published in the Journal of Clinical Sleep Medicine suggests ingesting caffeine hours before nightfall causes a disturbance in sleep. In this study, participants who consumed caffeine up to six hours before bed lost more than an hour of sleep.

The Swap: To avoid the 4 p.m. slump, hit the stairs. A new study published in Physiology & Behavior found that 10 minutes of walking up and down stairs at a regular pace was more likely to make participants feel energized than ingesting 50 milligrams of caffeine. (This is the equivalent to about a cup of green tea (59 mg), two cans of soda (58 mg) or just less than a shot of espresso (63 mg)).


Why: The American Heart Association released a science advisory on the dangers of sedentary behavior. It states that Americans, on average, sit 6–8 hours per day, which leads to all types of health issues, ranging from diabetes to death. Even those who stay active in their personal time don’t have the same problematic health reductions as those who move more.


The Swap: To improve your daily mobility, try switching your smaller work meetings, such as one-on-ones, to walking meetings. “The goal with walking meetings isn’t to sweat up a storm. The goal is just to integrate a little more natural movement into daily life,” says Dani Singer, fitness director of Fit2Go Personal Training in Baltimore, Maryland. “The boost you receive in mood and energy will pay off much higher than the calories you burn.” As added bonuses: research published in the Journal of Experimental Psychology suggests that walking leads to increased creative thinking, and an exploratory study from the Harvard Business Review proposes that walking meetings support better cognitive engagement on the job.


Why: A vacation may not only leave you with extra weight, but it can hang around for six weeks post vacation. In a study published in Physiology & Behavior, participants who took a one- to three-week vacation gained an average of almost 1 pound. To put this amount in perspective, the average American gains 1–2 pounds per year. 

The Swap: Skip the depressing hotel gym and build exercise into your vacation by doing what the locals do. “Different places often have different cultures when it comes to exercise, and trying working out their way can add a fantastic experience to your trip. In India, try yoga; in China, try tai chi,” says Julia Buckley, a trainer in the U.K. and author of “The Fat Burn Revolution.” “Change your mindset from seeing exercise as a chore which you shouldn’t have to do on vacation to thinking of it as something that will enhance your vacation by energizing your body and calming your mind.”



Why: Although the percentage of online shoppers continues to outpace in-person buyers, the statistics show people still prefer brick-and-mortar stores. Retail TouchPoints, an online publishing network for retail executives, conducted a survey of consumers and found that 85% prefer to shop in person because they like to touch and feel products before they purchase; 36% don’t like waiting for items to be delivered and 30% like to receive advice on what products they should purchase.                                                               

The Swap: Park your car far from the front and enjoy the time spent strolling around — you’re burning calories. Use a basket instead of a shopping cart if you’re only picking up a few items. To find out how many calories you’ll burn, use the MapMyRun calorie calculator.  

About the Author

Jennifer Purdie
Jennifer Purdie
Jennifer is a Southern California-based freelance writer who covers topics such as health, fitness, lifestyle and travel for both national and regional publications. She runs marathons across the world and is an Ironman finisher. She is also a certified personal trainer through the National Academy of Sports Medicine. You can follow her on Twitter @jenpurdie.