Here we are, just 5 short weeks into the new year. Many of us made health-related resolutions, such as to lose weight, stop smoking or join the neighborhood health club. How are those resolutions working out for you? While it’s common to set high goals, experts say that setting smaller goals could do more for our health.
“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 to try:
- Keep an eye on your weight and work on making sure you are not gaining extra lbs. Even if you gain just a pound or two every year, the extra weight adds up quickly.
- Take more small steps. Use a pedometer to count your daily steps; then add 2,000, the equivalent of one extra mile. Keep adding steps, 1,000 to 2,000 each month or so, until you take 10,000 steps on most days.
- Eat breakfast. Breakfast eaters tend to weigh less and have better diets overall. For a filling and nutrition-packed breakfast, top cooked quinoa with fresh fruit slices and low-fat or fat-free milk.
- Cut the carbs. I know as celiacs we don’t eat the regular breads and grains, but white rice, gluten-free breads and rolls, and gluten-free pasta are all loaded with calories.
- Have at least one green salad every day. Eating a salad (with healthy fats, like avocado) is filling and may help you eat less during the meal. It also counts toward your five daily cups of vegetables and fruits.
- Trim the unhealthy fat. Unhealthy fat has a lot of calories, and calories count. Purchase lean meats, eat poultry without the skin, switch to lower-fat cheeses, use a well seasoned cast iron skillet with only olive oil, coconut oil or butter.
- Consider calcium by including two or three daily servings of 2 % milk or Greek yogurt. Dairy calcium is good for bones and may also help you lose weight.
- Downsize. The smaller the bag, bottle or bowl, the less you will eat.
- Lose just 5 to 10 percent of your current weight. The health benefits are huge-lower blood pressure, blood sugar, cholesterol and triglycerides.
- Up your water intake. Drink more water. It helps you to feel full and it keeps you hydrated. It also helps with those pesky cravings. Sometimes when we think we are hungry, it’s really just our body trying to tell us that it needs some water.
Keep track of your eating. Write down what you eat over the next couple of days and look for problem spots. Often, just writing things down can help you eat less.
Still have questions, or think you may want help getting healthier? Let’s chat. Schedule a Free Getting Aquainted Call We’ll discuss some of the obstacles that stand in your way, and how I can help you thrive and feel your best.
By the end of this session we’ll know if we’re a good fit. You can decide if I’m the right person to guide and support you to a better, healthier gluten-free version of you.
Not ready for a call, then join my Facebook Group. I give more tips and recipes over at the Easy Gluten-Free Community.