Many of us set ambitious health goals like losing weight, quitting smoking, or joining a gym. However, experts suggest that smaller, more achievable goals can be more beneficial for our health in the long run.
“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 small steps to try:
1. Monitor Your Weight
Keep an eye on your weight to ensure you’re not gaining extra pounds. Even a small annual weight gain can add up over time.
2. Increase Your Steps
Use a pedometer to count your daily steps and aim to add 2,000 steps (about one mile) per day. Gradually increase your daily steps by 1,000 to 2,000 each month until you reach 10,000 steps on most days.
3. Eat Breakfast
Breakfast eaters tend to weigh less and have better overall diets. For a nutritious breakfast, try whole grain cereal topped with fresh fruit and low-fat or fat-free milk.
4. Switch to Whole Grains
Replace three servings of refined grains each day with whole grains. The average American consumes less than one serving of whole grains daily, so aim to increase this for better health.
5. Eat a Daily Green Salad
Having a green salad (with low-fat or fat-free dressing) each day can help you feel full and may reduce your overall calorie intake. It also contributes to your daily vegetable and fruit intake.
6. Reduce Fat Intake
Fat is calorie-dense, so reducing fat can help control calorie intake. Opt for lean meats, skinless poultry, low-fat cheeses, and cooking with minimal oil or butter.
7. Get Enough Calcium
Include two or three servings of low-fat or fat-free dairy products daily. Dairy calcium is essential for bone health and may aid in weight management.
8. Downsize Portions
Smaller bags, bottles, and bowls can help you eat less. Managing portion sizes is a simple way to control calorie intake.
9. Aim for Modest Weight Loss
Losing just 5 to 10 percent of your current weight can significantly improve health metrics like blood pressure, blood sugar, cholesterol, and triglycerides.
10. Keep a Food Diary
Track your eating habits by writing down what you eat. This practice can help you identify problem areas and may naturally lead to healthier eating patterns. Remember: what is tracked is managed!
By incorporating these small steps into your daily routine, you can make significant improvements to your health without feeling overwhelmed.
