Lots of of us make health-related resolutions, such as to weight loss, stop smoking or sign up for the neighborhood fitness club. It is common to set excessive goals, experts say that setting lesser resolutions may well do more for our health.
“Minor steps are attainable and are simpler to squeeze into your every day 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 overpowering than a gigantic, rapid adjustment.”
Here are 10 to try:
1. Stop gaining weight. Even if you add only a pound or two each year, the added weight adds up rapidly.
2. Walk more. Use a pedometer to count your daily steps; then add 2,000 extra steps into your day, the equivalent of one extra mile. Keep on adding steps, 1,000 to 2,000 every month or so, until you reach 10,000 steps on the majority of days.
3. Don’t skip breakfast. Breakfast eaters tend to have healthier diets and weigh less too. For a filling and nutrition-packed breakfast, top Whole Grain Total® with fruit or raisins and low-fat or fat-free milk.
4. Switch three grain servings every day to whole grain. If you’re anything like the average American, you eat fewer than one whole grain serving each day.
5. Have at least one green salad every day. Eating a salad (along with low-fat or fat-free dressing) is filling and might help you eat a smaller amount during the meal. It also contributes toward your five daily cups of fruits and vegetables.
6. Eliminate Fat. Fat has a lot of calories, and calories add up. Purchase lean meats, eat poultry without the skin, switch to lower-fat cheeses, and a nonstick pan with only a bit of oil or butter.
7. Don’t forget about calcium by eating’ two or three daily servings of low-fat or fat-free milk or yogurt. Dairy calcium is good for bones and may additionally help you drop weight.
8. Cut back. If the package is small, the serving size will be smaller as well.
9. Aim to drop just 5 to 10 percent of your present weight. The benefits to losing weight are great-lower blood pressure, blood sugar, cholesterol and triglycerides.
10. Record everything you eat. Jot down what you eat over the next few days and look for problem spots. Often, just recording what you eat down can help you eat a reduced amount.
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