Many of us make health-related resolutions, such as to lose weight, stop smoking or join the neighborhood health club. While it is common to set high goals, experts say that setting smaller goals could do more for our health.
“Small steps are achievable and are easier to fit into your daily routine. They are less overwhelming than a big, sudden change.”
James O. Hill, Ph.D., Director of the Center for Human Nutrition at the University of Colorado Health Sciences Center
Here are 9 small changes you can implement:
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Take more steps
Take more small steps. Use a FitBit to count your daily steps; then add 2,000, the equivalent of one extra mile. Keep adding steps, 1,000 to 2,000 each month or so, until you take 10,000 steps on most days.
You can purchase a FitBit on Amazon by clicking HERE
Eat Breakfast
Eat breakfast. Breakfast eaters tend to weigh less and have better diets overall. For a filling and nutrition-packed breakfast, top Whole Grain Total® with fresh fruit slices and low-fat or fat-free milk.
Try Whole Grains
Switch three grain servings each day to whole grain. If you’re like the average American, you eat less than one whole grain serving a day.
Eat Salads
Have at least one green salad every day. Eating a salad (with low-fat or fat-free dressing) is filling and may help you eat less during the meal. It also counts toward your five daily cups of vegetables and fruits.
Use Less Fat!
Trim the fat. Fat has a lot of calories, and calories count. Purchase lean meats, eat poultry without the skin, switch to lower-fat cheeses, use a nonstick pan with only a dab of oil or butter.
Increase Calcium Intake
Consider calcium by including two or three daily servings of low-fat or fat-free milk or yogurt. Dairy calcium is good for bones and may also help you lose weight.
Smaller Portion Sizes
Downsize. The smaller the bag, bottle or bowl, the less you will eat.
Definable Weight-Loss Goal
Lose just 5 to 10 percent of your current weight. The health benefits are huge-lower blood pressure, blood sugar, cholesterol and triglycerides.
Track Your Eating
Keep track of your eating. Write down what you eat over the next couple of days and look for problem spots. Often, just writing things down can help you eat less.
Hopefully implementing these 9 small changes to lose weight will help you live a happier, healthier life!
