Many of us make health-related resolutions, such as to lose weight, stop smoking or join the neighbourhood 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 Centre for Human Nutrition at the University of Colorado Health Sciences Centre. “They are less overwhelming than a big, sudden change.”
Here are 10 suggestions to get you started:
Keeping Track of Your Weight
It is important to monitor your weight and avoid gaining extra pounds. Even if you gain just a pound or two every year, your weight will add up quickly over time.
Add Steps to Your Day
Take small steps to increase your activity. 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.
Start Your Day Right
Research has shown that people who eat breakfast tend to weigh less and have better diets overall. For a filling and nutrition-packed breakfast, top Whole Grain Cereal with fresh fruit slices and low-fat or fat-free milk.
Switch to Whole Grain
If you’re like the average Brit, you eat less than one whole grain serving a day. Switch three grain servings each day to whole grains to increase your fibre intake and help prevent some diseases.
Be Healthy and Smart
Eating a salad every day is a good way to eat more vegetables and fruits, which are important for a healthy diet. A salad with low-fat or fat-free dressing may help you feel full, which can help you control your portion sizes during meals.
Cut the Fat
Cutting fat from your diet can make a big difference. Choose lean meats and poultry without skin, opt for lower-fat cheeses and use a non-stick pan with just a dab of oil or butter.
Get a Calcium Boost
Two or three servings of low-fat or fat-free milk or yoghurt per day can help you meet your calcium requirements, which are important for maintaining healthy bones. Dairy products may also help you lose weight.
Downsize Your Portions
When you eat from smaller bowls, plates and cups, you are likely to consume less food.
5 to 10 Pounds, Huge Results
Losing as little as 5 to 10 percent of your current weight can lead to dramatic improvements in your health, including lower blood pressure and better blood sugar control.
Write it Down
Keep a food diary for the next few days, writing down everything you eat. Often just the act of recording what you eat can help you eat less.
Unleash Your Health Potential
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