Many of us make health-related resolutions, such as to lose weight, stop smoking or join a local gym. While it is common to set high goals, experts say that setting smaller goals could do more for our health. See Mastering the 1% Rule.
“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 and work on making sure you are not gaining extra lbs. Even if you gain just a pound or two every year, the extra weight adds up quickly.
- Take more small steps. Use a pedometer 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.
- Eat breakfast. Breakfast eaters tend to weigh less and have better diets overall. For a filling and nutrition-packed breakfast, top oatmeal with fresh fruit slices and low-fat or fat-free milk.
- Switch three grain servings each day to whole grain. If you’re like the average person, you eat less than one whole grain serving a day. We want to increase our fiber to 10 servings per day.
- 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.
- 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. Or use chicken broth to sauté or steam your vegetables.
- 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.
- Downsize. The smaller the bag, bottle or bowl, the less you will eat. Follow basic portion control – Each meal should include 4-5 oz. of lean protein, 1/2 cup of carbohydrate such as rice or potato, 1 cup of veggies and 1 cup of fruit.
- Lose just 5 to 10 percent of your current weight. The health benefits are huge: lower blood pressure, blood sugar, cholesterol and triglycerides.
- 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. Track easily in My Fitness Pal on your phone. When we are aware of how much we are eating, it is easier to make healthy choices consciously and avoid the mindless eating, snacking and self sabotaging.
As always, if you need help with making new micro-habits or adjusting to a new healthy lifestyle – contact me. I am here to help! Book your FREE Discovery Session