10 Small Steps To Improve Your Health
Many people make health-related resolutions, such as to lose weight, stop smoking or join the local gym. 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," says James O. Hill, Ph.D., Director of the Centre for Human Nutrition at the University of Colorado Health Sciences Centre. "They are less overwhelming than a big, sudden change."
Here are 10 small steps to try:
- Keep an eye on your weight and work on making sure you are not gaining extra pounds. 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 a minimum of 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, try whole grain oats or make yourself a sugar free granola, then top it with fresh fruit slices. Use a non-dairy milk such as almond, oat, coconut or soya.
- Switch three grain servings each day to whole grain.
- Have at least one green salad every day. Eating a salad (without the dressing) is filling and may help you eat less during the meal. It also counts toward your five daily portions of vegetables and fruits.
- Trim the fat. Saturated fat has a lot of calories, and calories count. Purchase lean meats, eat poultry without the skin, switch to lower-fat cheeses, use a non-stick or ceramic pan with only a dab of coconut oil. Alternatively, go vegetarian or cut out dairy for a an even choice.
- Consider calcium by including non-dairy sources of protein. If you must eat dairy the ensure you are using low-fat or fat free milk. 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.
- 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.
Hope you will try one or all of these steps over time. Please let me know how you found them.
To Your Health,
Yes, Please Sign Me Up
Sign up to our fitness and lifestyle updates and get a FREE 6 Weeks Challenge thrown in. Get a weekly fitness, nutrition and lifestyle challenge and begin your journey to a new you.