10 Small Steps to Improve Your Health
Many of us make health-related #resolutions, such as to #loseweight, 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 steel cut oats (cooked in water) with fresh fruit, chopped nuts and a splash of plant-based milk
4. Switch to whole grains. They are packed with minerals and nutrients, such as fiber, not only provide volume but also take longer to digest, making you feel full longer on fewer calories
5. Have vegetables with every meal. Its the easiest way to improve your diet! If you focus on greens it stimulates you to automatically make healthier choices. You will also nourish your body with much needed nutrients, minerals and fiber!
6. 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.
7. 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.
8. Downsize. The smaller the plate 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. If you weigh 65kg, 5% amounts to just over 3kg.
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.
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