If you’re like most of us, you have made at least one large, sweeping health-related goal that would change your entire life for the better if only you could stick with it. I mean, a large goal, such as: “I’m going to lose 50 pounds by summer”; or “I’m going to start running again, 3 miles per day”; or “No more meat for me, I’m going vegan!”
Sometimes these large goals motivate us to get started and actually begin the plan, only to fall off long before we ever reach the goal. Other times, we never even get started. Well, according to the experts, setting smaller goals is often more effective.
“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.”
With that in mind, here are 5 Small Steps to try:
1. Downsize your dishware. The smaller the plate, bowl, bottle or bag, the less you will eat or drink. Even if you’ve purchased the food or drink already made and it comes in a large container, take out an appropriate portion and put the rest away for later.
2. Have at least one green salad every day. It can be a side salad. It does not have to be the main meal. Eating a salad is filling and will help you eat less during the meal. It also counts toward your recommended daily servings of vegetables and fruits.
3. Trim the fat. Fat has a lot of calories, and as we all know, calories count. Purchase lean meats, eat poultry without the skin, switch to lower-fat cheeses, and use only a dab of oil or butter when cooking.
4. Increase your daily steps. Take the stairs every chance you get. Park a little farther away and walk the extra distance. Better yet, use a pedometer to count your daily steps; then add 2,000, which equals one mile. Keep adding steps, 1,000 to 2,000 each month or so, until you’re taking 10,000 steps on most days.
5. Keep track of your eating. Write down what you eat over the next couple of weeks and look for areas where you can improve. Often, just writing things down can help you eat less food and/or eat more healthy food.
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