Cutting carbs, intermittent fasting, 10,000 steps a day, oh, and have you heard of calorie deficit? The standard formula for weight loss has long been whittled down to two elements: eat better and move more. Traditionally, this meant overhauling our entire nutrition and exercise routines in order to see the numbers on the scales start to tick downward. Thankfully, two recent studies offer hope in the form of a small-change approach to weight loss, promising results with achievable, science-based baby steps. Walking for fat loss; Kim K’s MRI scanner hype; ghostlighting Like what you see? Sign up to our bodyandsoul.com.au newsletter for more stories like this. In one of the research studies, lead author, Amanda Daley, professor of behavioural medicine at Loughborough University in England, and her team analysed data from 19 trials involving more than 3000 people. They were able to conclude from the results that simple microchanges were enough to help people maintain a healthy weight or, better still, lose surplus kilos. “Adult weight gain isn’t usually the result of short-term under-exercising and overeating,” says Daley. “It’s often the consequence of a more gradual decrease in activity levels and increased energy intakes, the effects of which are cumulative and take their toll over time.” In the second of the studies, researchers from the University of Michigan reported how small changes to food choices can also help you gain extra minutes of healthy life. “Those who harness an all-or-nothing approach to nutrition end up feeling restricted and deprived, and can easily fall back into old habits due to the nature of dieting,” adds Melbourne-based dietitian and founder of Dietitian Edition, Millie Padula. “The message from researchers now is to do the small things,” advises Daley. “Small changes will make a difference to your health. But they are also a catalyst that can catapult you into thinking about bigger changes in the long term.” Here’s how to start small. “Skipping for 10 minutes daily has been shown to produce similar improvements in cardiovascular health as jogging for 30 minutes.” Image: iStock 1. Skip for 10 minutes every day  Who needs the gym? Invest in a skipping rope and your cardio and calorie-burning gains will be considerably higher with just a few minutes of daily effort. A recent study in Research Quarterly for Exercise and Sport found six weeks of skipping for 10 minutes daily has been shown to produce similar improvements in cardiovascular health as jogging for 30 minutes – plus it’ll also strengthen your bones. Now that’s what we call a win-win. 2. Climb four flights in under a minute  Last year, researchers reported at the European Society of Cardiology conference that being able to climb four flights of stairs – 60 steps – in under a minute is a strong indicator of good heart health. “If it takes more than one and a half minutes to ascend four flights of stairs, your health is suboptimal and it would be a good idea to consult a doctor,” says study author Jesus Peteiro, a cardiologist at University Hospital A Coruña in Spain. Noted. 3. Spend over an hour or more outdoors  Getting outside for even an extra hour each day is a shortcut to better health, according to study results published in the Journal of Affective Disorders. Sean Cain, associate professor of psychology at Monash University, looked at the effects of daylight exposure on the mood and health of over 400,000 participants. He found each additional hour of daylight exposure was associated with lower lifetime odds of depression and greater general happiness. Minimal-dose weight training prove the same results. Image: supplied 4. Lift for 13 minutes  Turns out minimal-dose weight training is a thing. Exercise physiologists in New York asked study participants to perform weight exercises in three weekly sessions, lifting until their muscles were too tired to do any more. Some performed five sets over 70 minutes, others did three sets for 40 minutes and one group lifted a single set for 13 minutes. The muscle measurements taken revealed strength gains were similar across all groups. Mind: officially blown. 5. Cut 10 per cent of your meat intake  “Making small dietary changes can help move you closer to your health goals,” says Padula. In the University of Michigan study, researchers calculated that, for every gram of processed meat consumed, half a minute of life was lost. If you eat a lot of processed or red meat, substituting 10 per cent with a mix of whole grains, fruit, veg, nuts and legumes could add 48 healthy minutes of life per day. “A meat-free Monday could be a great place to start,” suggests Padula. 6. Squeeze in an extra 1000 steps  Instead of aiming for 10,000, start by clocking an extra 1000 steps daily. “If you set the bar lower and start off with 1000 steps more than you currently do, there’s more chance you’ll gradually increase the daily total,” says exercise science researcher, Henrietta Graham. If counting steps isn’t your thing, aim to walk for two minutes every hour of your working day. A team from the University of Utah showed this small change provided a “trade off” to prolonged sitting that was associated with a 33 per cent lower risk of kicking the bucket early. You can march or run on the spot – anything that gets you breathing hard is beneficial” – Henrietta Graham. Image: iStock 7. Commit to exercise snacks  If you really can’t find the time (or motivation) for working out, exercise snacking could be your game-changer. The proof? Martin Gibala, professor of kinesiology at McMaster University in Canada, found that 20 seconds of hard effort three times a day resulted in a five per cent increase of aerobic fitness and improvements in leg power after six weeks. And the same amount of any activity that leaves you puffing will help. “You can march or run on the spot – anything that gets you breathing hard is beneficial,” says Graham. 8. Do 15 minutes of yoga daily  Can’t really commit to getting bendy for a full 90-minute class? Start with just 15 for significant mind and body benefits. A study in the Journal of the American College of Cardiology reported how a quarter of an hour of yoga and deep breathing reduced blood pressure by 10 per cent, and also lowered heart rate for at least 24 hours in a group of 78 patients with mild hypertension. It was more effective than 15 minutes of quiet relaxation or general stretching. Now that’s one seriously powerful downward-facing dog.

The 8 easiest ways to lose weight, sustainably