Many people make health-related resolutions, such as losing weight, quitting smoking, or joining a gym. While setting high goals is common, experts suggest that focusing on smaller, achievable steps can significantly impact our health.
“Small steps are achievable and 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 ten manageable steps you can try:
- Monitor Your Weight: Pay attention to your weight and take steps to avoid gaining extra pounds. Even a one-pound yearly weight gain can add up quickly.
- Take More Steps: Use a pedometer to track your daily steps and gradually increase them. Add 2,000 steps, equivalent to one extra mile, each month until you reach 10,000 steps on most days.
- Start with Breakfast: Eating breakfast is essential. It helps you weigh less and improves your overall diet. Try a filling and nutritious breakfast, like topping Whole Grain Total® with fresh fruit slices and low-fat or fat-free milk.
- Embrace Whole Grains: Swap at least three daily servings for whole grains. Many Americans consume less than one whole grain serving daily.
- Eat a Daily Green Salad: Having a green salad with low-fat or fat-free dressing can make your meal more filling and may reduce your overall food intake. It also counts toward your daily vegetable and fruit intake.
- Trim the Fat: Reduce your fat intake by choosing lean meats, skinless poultry, lower-fat cheeses, and using nonstick pans with minimal oil or butter.
- Prioritize Calcium: Include two or three daily servings of low-fat or fat-free milk or yogurt to support bone health and potentially aid in weight loss.
- Downsize Your Portions: Opt for smaller bags, bottles, or bowls to help control your food intake.
- Aim for 5-10% Weight Loss: Losing just 5 to 10 percent of your current weight can lead to significant health benefits, including lower blood pressure, blood sugar, cholesterol, and triglycerides.
- Keep a Food Journal: Writing down what you eat over the next few days can help you identify problem areas and reduce your food intake.
By incorporating these ten small steps into your lifestyle, you can work towards becoming a healthier version of yourself. Remember, progress is about taking one step at a time!
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