If you are overweight or obese, making small changes in your diet and activity level can help you avoid gaining more weight, and may also allow you to begin losing weight. Since obesity causes serious health issues, such as diabetes, high blood pressure, heart disease and some types of cancer, the importance of these lifestyle changes cannot be stressed enough. The key to making long-term changes is to take small, manageable steps. Introduce only one new habit every week or so to allow yourself to get used to your new lifestyle changes.
Step 1
Add a fruit or a vegetable to each meal. Increasing your consumption of fruits and veggies lowers your risk of developing colon cancer by half, says Dr. Tim Armstrong of the World Health Organization Department of Chronic Diseases and Health Promotion. Try a handful of berries with breakfast, an apple with lunch and a fresh salad or steamed broccoli with dinner.
Step 2
Find a healthier or lower-calorie alternative to your favorite snack foods. If you normally munch on potato chips in the afternoon, for example, try air-popped popcorn or unsalted pretzels instead. If your pick-me-up of choice is a candy bar, switch to a handful of nuts and a small amount of dark chocolate, which contains antioxidants that milk chocolate does not have. Substitute creamy Greek yogurt for ice cream, or try a cup of iced chai tea or iced coffee instead of a milkshake.
Step 3
Resolve to stop eating in front of the television or computer. This can lead to mindless overeating. Making a promise to yourself to eat all of your meals and snacks at the dining table can naturally curb eating out of boredom or habit.
Step 4
Drink water with your meals instead of soft drinks. If you normally drink two cans of soda per day, switching to water saves you approximately 300 calories daily. Add a slice of lemon or lime for refreshing flavor.
Step 5
Take up an active hobby, such as playing tennis, gardening or doing yoga. Incorporating some exercise into your day alleviates boredom that might lead to overeating, and helps you improve your health.
Tips and Warnings
- While making healthy diet changes can improve your health, don't start a new diet or exercise plan without checking with your physician first, particularly if you are obese, have health issues or are taking prescription medication.
References
- FamilyDoctor.org: The Exercise Habit
- "The American Journal of Clinical Nutrition"; Can a Small-Changes Approach Help Address the Obesity Epidemic?; James O. Hill; December 2008
- World Health Organization; Do Lifestyle Changes Improve Health?; January 2009
- HelpGuide.org: Healthy Weight Loss & Dieting Tips
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