10 Small Steps To Improve Your Health
When it comes to health, taking smaller steps can lead to long-lasting improvements.
Setting achievable goals is key, making it easier to incorporate healthier habits into your daily routine, according to James O. Hill, Ph.D., Director of the Center for Human Nutrition at the University of Colorado Health Sciences Center.
Here are ten small steps you can consider:
Stop Gaining Weight:
Even a slight annual weight gain accumulates over time, so aim to maintain your current weight.
Increase Your Steps:
Use a pedometer to count your daily steps and gradually add more, aiming for 10,000 steps most days.
Eat Breakfast:
Breakfast eaters often have better diets and weigh less. Opt for a nutritious breakfast with whole grains, fresh fruit, and low-fat or fat-free milk.
Choose Whole Grains:
Switch at least three grain servings a day to whole grains to boost your fiber intake.
Include a Daily Green Salad:
Eating a salad with low-fat or fat-free dressing can be filling and contributes to your daily vegetable and fruit intake.
Trim the Fat:
Reduce your fat intake by choosing lean meats, skinless poultry, lower-fat cheeses, and using minimal oil or butter when cooking.
Consider Calcium:
Include two or three daily servings of low-fat or fat-free milk or yogurt for bone health and potential weight loss benefits.
Downsize Portions:
Opt for smaller bags, bottles, or bowls to help control portion sizes and avoid overeating.
Lose 5–10% of Your Current Weight:
Achieving a modest weight loss of 5–10% can bring significant health benefits, including lower blood pressure, blood sugar, cholesterol, and triglycerides.
Keep Track of Your Eating:
Maintain a food diary for a few days to identify areas for improvement.
Simply jotting down your meals can promote mindful eating and help you make healthier choices.
These small, gradual changes can contribute to a healthier lifestyle without feeling overwhelming, making it easier to stick with these habits for the long term.
