Countless of us make health-related goals, such as to weight loss, stop smoking or join the neighborhood health club. While it is conventional to set lofty goals, trainers say that making smaller goals may well do substantially more for our health.
“Minor steps are attainable 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 overpowering than a great big, rapid transformation.”
Here are 10 to attempt:
1. Stop gaining weight. Even if you put on only a pound or two every year, the extra weight adds up quickly.
2. Walk more. Invest in a pedometer to calculate your daily steps; after that add 2,000 extra steps into your day, the equivalent of one extra mile. Persevere with adding steps, 1,000 to 2,000 every month or so, until you reach 10,000 steps on the majority of days.
3. Don’t skip breakfast. Breakfast eaters tend to weigh less and have better diets overall. If you want a healthy breakfast option, top Whole Grain Total® with fresh fruit slices and low-fat or fat-free milk.
4. Switch three grain servings each day to whole grain. If you’re like the ordinary American, you usually eat even less than one whole grain serving every day.
5. Eat at least one green salad every day. Consuming a salad (choose low-fat or fat-free dressing) is satisfying and may help you eat not as much during the mealtime. It also contributes toward your recommended five daily cups of fruits and vegetables.
6. Eliminate Fat. Fat has a lot of calories, and calories matter. Purchase lean meats, eat chicken skinless, switch over to lower-fat cheeses, and a nonstick pan with just a small amount of oil or butter.
7. Don’t forget about calcium by including two or three daily servings of low-fat or fat-free milk or yogurt. Dairy calcium is great for bones and may additionally help you lose weight.
8. Downscale. The smaller the bag, bottle or bowl, the less you will eat.
9. Aim to drop just 5 to 10 percent of your current weight. The benefits to losing weight are great-lower blood pressure, blood sugar, cholesterol and triglycerides.
10. Keep track of your eating. Jot down everything you eat over the next couple of days and be on the lookout for problem spots. Usually, just writing what you eat down is able to help you consume even less.
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