When the New Year rolls around, many of us make health-related resolutions like working out more, stopping smoking or drinking, etc. We tend to set high goals for ourselves, but experts say that we can do more for our health and wellbeing by setting smaller goals.
“Small steps are achievable and are easier to fit into your daily routine,” says James O. Hill, Ph.D., Director of the Center for Human Nutrition at the University of Colorado Health Sciences Center. “They are less overwhelming than a big, sudden change.”
Here are 10 to try:
Keep an eye on your weight
Make sure you are not gaining tons of extra weight. While a pound here or there may seem harmless, they can add up quickly so be vigilant.
Physically take more steps
Use a pedometer or smart watch to count your steps, you can even do this one your phone. You can keep adding in increments of 1 or 2 thousand steps (equivalent to .5 and 1 miles respectively) until you reach 10 thousand steps most days.
Eat breakfast
When you eat breakfast, you’re more likely to weigh less and have a better overall diet. Eating something like Whole Grain Total(R) with fresh fruit and a low-fat or fat-free milk will keep you full and give you plenty of nutrition.
Switch to whole grains for three of your grain servings a day
Most Americans eat less than one serving of whole grains a day.
Have at least one green salad a day.
Eating salad is filling a may help you eat less fatty or calorically dense foods during a meal. This also counts towards you five cups of fruits and vegetables a day, just be sure to use a low-fat or fat-free dressing!
Trim the fat.
Fat adds a lot of additional calories to foods.
One way to cut out some fat is to purchase lean meats, eat poultry products without the skin, switch to lower-fat cheeses and dairy products, and use a non-stick pan with just a dab of oil or butter.
Include two or three servings of low-fat or fat-free milk or yoghurt daily to add extra calcium to your diet.
Calcium found in dairy is good for you bones and may aid in weight loss.
Downsize
Using smaller bottles, bags, plates, bowls, etc will help you eat less.
Try to lose just 5 – 10 percent of your current weight.
This can help lower blood sugar, blood pressure, cholesterol, and triglycerides, and help you feel healthier and better overall.
Keep track of what you’re eating.
Most of us underestimate what we’re actually eating. Write down what you eat over a few days to see where you may be going wrong. Often, writing things down can help us better visualize what our issues are, and can lead to you eating less.
