Your Cart is Empty

9 Small Changes That Can Make A Big Difference To Your Weight Loss

October 02, 2015 3 min read

Losing weight can sometimes feel like a big, daunting task but more often than not, it is the little things that make the difference. Paying attention to those little day to day habits, the ones we all have and resort to so comfortably and mindlessly, are the ones that could be impacting your weight loss the most. Here are 9 things you can tweak in your daily life that will give your weight loss a serious boost:
  1. If you usually take public transit to work, leave your house earlier and get off a few stops before you usually do. If you drive to work, the same thing applies. Either pick a few days a week where you take public transit and walk part of the way or park as far away from the office as you can. Even if you only end up walking for 5 minutes, that is 5 minutes more than you were walking before. It adds up over the course of a week. Buy a pedometer and you'll feel even more motivated!
  2. Drinks are hidden calorie havens. So, instead of that mid morning latte, try a herbal tea. If you usually drink soda or juice, swap it out for water. Fruit infused water is always a great way to make water feel more satisfying then, well, plain water.
  3. When you are headed out to buy groceries, bring a list full of ingredients for specific healthy meals. That way you will buy what you need and avoid the temptations of impulse buys. And remember, never shop when you are hungry! There is nothing worse than blindly wandering through a grocery store, without a list, while your stomach is rumbling. Those frozen meals and rich bakery desserts start to look pretty good!
  4. Control your portion sizes by using a smaller plate or bowl. Another good idea is to increase your vegetable content in proportion to your protein and carbohydrate content.
  5. Chew your food properly! If you take the time to slowly chew your meal, being mindful of the texture and the flavours of each bite, you will consume fewer calories. Eating slowly not only helps your digestion system but helps you feel fuller faster.
  6. Do you have an evening television routine? Get some extra exercise in there by getting up and dancing while the commercials are on. If dancing isn't your thing, try running up and down the stairs or doing some jumping jacks. Anything. Just get yourself up and moving.
  7. Eating regular meals is great for fuelling your body and for teaching it when it can expect to be refuelled in the future. If you are looking to cut down on your calorie intake, make your lunch from scratch. Bringing a sandwich from home instead of buying one can save you as much as 300 calories. Doing it yourself means you can control portion size and factors like the amount of mayo and salt.
  8. First thing in the morning, before you even eat your breakfast, measure out the daily portion sizes of things you use regularly like milk and butter. By doing this, you will not have to think about it again for the rest of the day. The milk you've portioned out, is all you get to have. Save yourself the worry later on.
  9. Get a good night's sleep. 7-9 hours is ideal. Getting enough sleep helps to control your weight by regulating your metabolism and controlling your hunger hormones. It could be a big difference maker.
Easy adjustments to make when you think about it! Have you changed up these daily habits? How has it impacted your weight loss? Source: Good to Know  

Leave a comment

Also in BodyRock Store Blog

Image of Bodyrock blog article - What Happens To Your Butt When You Sit All Day?
What Happens To Your Butt When You Sit All Day?

July 14, 2019 3 min read 364 Comments

Do you think your booty looks a little flat? This might be why!
Read More
Image of Bodyrock blog article - 12 Ways To Make Your Belly Flatter By The End Of The Day
12 Ways To Make Your Belly Flatter By The End Of The Day

July 08, 2017 4 min read 28 Comments

Read More
Image of Bodyrock blog article - 7 Ways To Stop Binge Eating In It's Tracks
7 Ways To Stop Binge Eating In It's Tracks

June 22, 2017 2 min read

Do you ever find yourself knuckle-deep in a bag of Cheetos?
Read More
Shipping & Delivery

Due to COVID-19, shipping systems the world over are experiencing abnormal delays. There is an enormous demand on postal and delivery services as online shopping has skyrocketed, due to store closures and stay-at-home mandates. This is an unprecedented situation, and we are working around the clock to fulfill your orders as quickly as possible. To be clear, we are filling orders in 4-6 days, and we are shipping immediately after that. Once shipped, our shipping partner, UPS, will get your order out to you as quickly as possible. Thanks for your support and understanding.

Are you in Canada? Specifically, are you outside of a metropolitan centre? We need to alert you to a disruption in shipping due to COVID-19. Our preferred shipping provider, UPS, has informed us that they cannot guarantee express shipping for many locations. We have also seen that packages delivered to Toronto, Ottawa, Vancouver, etc, are not waylaid, but packages delivered to areas just outside of these cities are being held in transit for days or even weeks. UPS has discontinued their guarantee of 1-4 day delivery, which you can read more about here. Therefore, we can guarantee early fulfillment but not early delivery of our goods from our warehouse to your door at this time.


We want you to start your fitness journey with us as quickly as possible, that’s why we send every package to the USA & Canada via expedited or standard shipping with our partners at UPS. Once your order is received and processed, it typically takes 2-4 days to get to you once it leaves our warehouse. That’s our commitment and we stand by it.

We ship within Canada and the United States via UPS with Standard & Expedited shipping (whichever is faster)

For locations outside of the US and Canada, we ship using FedEx International (EUROPE and Other Nations), which is usually in transit for 7-10 business days, depending on location.

We ship all of our physical products with UPS, from our warehouse location in Kingston, Ontario, Canada. Delays caused due to custom withholds are not included in these estimated delivery times.

Returns & Exchanges

BodyRock Equipment

We offer a 30-day return policy, as long as: it is not more than 30 days past the date of delivery; and your item is in its original condition and packaging with the original order number. Refunds will be issued when the equipment is received back to the BodyRock warehouse, minus the original cost of shipping, and the customer is responsible for the costs of return shipping. To request a refund on physical product purchases, please contact us.

Digital Products

We cannot issue refunds on digital goods such as e-books or videos, as these are non-tangible goods that are irrevocable once the order is placed.


All of the BodyRock clothing is made to order and so is final sale. If you have any questions about sizing prior to placing your order, please contact us.