10 Small SIMPLE Steps To Improve Your Health

Many of us make health-related resolutions, such as to lose weight, stop smoking or join the neighborhood health club. While it is 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:

1. Keep an eye on your weight and waist circumference and work on making sure you are not gaining extra lbs and inches. Even if you gain just a pound or two every year, the extra weight adds up quickly.

2. 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.

3. Eat breakfast. Breakfast eaters tend to weigh less and have better diets overall. For a filling and nutrition-packed breakfast, like an omelette with your favorite veggies or if you are short of time, a greek yoghurt with some berries of choice.

4. Switch to wholegrain versus white starch foods such as white rice, white pasta and white bread. It's best to consume your wholegrain carbs around your workout times as these are used as valuable sources of energy.

5. Have at least one green salad every day. Eating a salad (with low-sugar dressing like mustard, balsamic vinegar, or adding spices instead) is filling and may help you eat less during the meal. It also counts toward your five daily cups of vegetables and fruits.

6. Trim the fat. Fat has a lot of calories, and calories count. Purchase lean meats, eat poultry without the skin, switch to lower-fat cheeses, use a nonstick pan with only a dab of oil or butter.

7. Consider calcium by including two or three daily servings yogurt or organic milk. Dairy calcium is good for bones and may also help you lose weight.

8. Downsize. The smaller the bag, bottle or bowl, the less you will eat. Change your plate size for portion control.

9. Lose just 5 to 10 percent of your current weight. The health benefits are huge-lower blood pressure, blood sugar, cholesterol and triglycerides.

10. 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. We get all our clients to work out their specific calories using www.tdeecalculator.net and reducing it by 500 calories. We recommend the App MyFitnessPal to track your calories whilst you are learning the values of food and drinks.

If you enjoyed this article, let us know which of the 10 pointers you will be implementing right away in the comments below?

For now, take care, stay healthy!

Mark Bryce, MotivateME