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,” 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:
1. 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.
2. 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.
3. Eat breakfast. Breakfast eaters tend to weigh less and have better diets overall. For a filling and nutrition-packed breakfast, top whole grain cereals with fresh fruit slices and low-fat milk. A breakfast containing more protein will give you sustained energy and avoid the sugar surges of refined breakfast sweets.
4. 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.
5. 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.
6. Trim the unhealthy fats. Eating the right fats is essential to support your body’s needs! Purchase lean meats, eat poultry without the skin, switch to lower-fat cheeses, cook with a dab of oil or butter. Go for healthier fats like those found in avocados , nuts, seeds, fatty fish like salmon, and eggs.
7. Consider calcium by including two or three daily servings of low-fat milk, cheese, yogurt, and cottage cheese. Not a fan of dairy? You can also find calcium in dark leafy vegetables and broccoli. Fortified orange juice and canned fish with bone in such as salmon and sardines are also great sources.
8. Downsize. The smaller the bag, bottle or bowl, the less you will eat.
9. Lose just 5 to 10 percent of your current weight. The health benefits are huge-lower blood pressure, blood sugar, cholesterol and triglycerides.
10. 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.