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 Lifestyle Modifications 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 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 Whole Grain Total® with fresh fruit slices and low-fat or fat-free milk.
- Quality fiber is your friend. 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.
- 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.
- Healthy fats (like avocadoes) are your friend – but pay attention to portions. Fat has a lot of calories, and calories count. Purchase high quality lean meats, eat poultry without the skin, switch to lower-fat cheeses, use a nonstick pan with only a dab of oil or butter.
- Try walking or movement immediately after a meal. Studies show that this tells your body to keep burning.
- Narrow your ‘feeding window’. One approach to weightloss that is proven to be effective is intermittent fasting and time-restricted eating. This means putting guard rails around the times that you eat. For example, if you are sticking to a 12 hour eating window, that would mean if you eat breakfast at 7am you are finished with your final meal/snack by 7pm.
- Lose just 5-10% of your current weight. The health benefits are huge-lower blood pressure, blood sugar, cholesterol and triglycerides.
- Keep track of what you eat. 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.
As always, there is no one size fit’s all approach to living a healthy lifestyle. If you’d like additional support around your wellness goals – reach out for a free discovery call. It’s time to Find Your Way Back to Happy.
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