10 small steps to improve your health

Many of us make health-related decisions, such as to lose weight, stop smoking or join a health club district. While it is common to set goals high, experts say that setting goals smallest can do more for our health.
"Small steps are achievable and easier to integrate into your daily routine," says James Hill, PhD, director of the Center of Human Nutrition at the University of Colorado Health Sciences Center. "They are less overwhelming that major change abruptly."

Here are 10 to try:

1. Stop weight gain. Even if you win only one or two books every year, and excess weight adds quickly.

2. Smaller steps. Use a pedometer to calculate the daily steps, then add 2.000, which is equivalent to a step further. Keep adding steps, 1.000 to 2.000 every month or two, until you take a step in the 10.000 most days of the week.

3. Eat breakfast. Breakfast eaters tend to weigh less and have better diets overall. To fill breakfast and nutrition-packed, and the highest total whole grains with sliced ​​® fresh fruit and low-fat milk or fat-free.

4. Put three servings of grain products whole grain each day. If you're like the average American, you eat less than whole grain serving a day.

5. At least one green salad every day. Eating salad (with low-fat sauce or fat-free) fills and can help you eat less during the meal. It also has a five glasses a day of your fruits and vegetables.

6. Remove all fat. Fat has a lot of calories, calories promise. Purchase lean meats, eat poultry without the skin, and switching to low-fat cheese, non-stick pan with oil using only little or butter.

7. Including consideration of calcium by two or three servings a day of low-fat milk or fat-free milk. Calcium is good for bones and dairy products may also help you lose weight.

8. Limit. More bag, bottle or bowl, you eat less.

9. Loss of between 5 to 10 percent of your current weight. Health Benefits tremendous lowering of blood pressure, blood sugar, cholesterol and triglycerides.

10. Tracking eating habits of your own. Write down what you eat over the next couple of days and weaknesses of the problem. Often, you can just write things to help you eat less.