Make One Small Change: A Manageable Approach to Food, Fitness and Life

by in Healthy Tips, Small Steps, October 8, 2011
apple
Can one tiny change each day lead to big results?

The average adult gains about one pound per year. That doesn’t sound like much, right?  But now consider how someone who weighs 120 pounds at 20-years-old can reach 150 pounds around their 50th birthday. One pound a year. And when you break it down, one pound a year is about ten calories a day.

Ten calories a day? That’s like a little less butter spread on your bread! And not even one packet of sugar in your daily coffee!  These changes seem very easy, but the key is to make these changes every day, day after day. And that’s the challenging part: Consistency. Life happens: late days at work, stressful life events, traveling. The key is to find small changes that are easy for us, and not easily disrupted by life’s (sometimes necessary) distractions.

Many of us want to eat healthier and we are great at making broad, purposeful goals such as “No more fried foods” or “No more desserts.” How often do those work? Some of us will get more specific and say “I will eat healthy during the week and then take a break on weekends.” What happens if a special event with amazing food occurs on a Tuesday?

Big goals are important, but to achieve them, it takes small steps (such as giving up that sugar packet). It also helps to get support from your family and friends. Share your results and challenges and get them on-board to make small changes with you. The changes you make can be small, and they might only take a few minutes. The important thing is to make a change, and stick with it.

  • Have 1 Minute? Order salad dressings or gravies on the side and rather than pouring it on top of your food. Dip your fork into the dressing before you take a bite, that way you will get a taste of dressing with each bite, but you’ll consume less dressing by the end of your meal.
  • Have 5 Minutes? Make your own oatmeal.  Most pre-sweetened oatmeal packets have about 13g of sugar which equals three sugar packets. Consider buying un-sweetened oatmeal and topping it yourself with some cinnamon and a pinch of brown sugar. Or hold the sugar and stir in some fresh fruit (diced apple or a few raisins) and some sliced almonds for added nutrients and anti-oxidants.
  • Have 10 Minutes? Recommended daily physical activity for health benefits is moderate intensity (a difficulty that means you can talk, but not sing) for 30 minutes a day. Did you know that research shows you can break those 30 minutes into smaller ten minute-intervals and still have similar benefits? Consider a ten minute brisk walk before work, during lunch and then right after work.
  • An All-Day Tip: Do you have a candy bowl on display at work or at home? Put it away. If you can’t get rid of it (i.e. your boss likes it available), either move it out of arm’s reach or put it in an opaque container with a lid.  Studies have shown if you can’t see the candy, you’ll to eat less of it.

About the author: Jason Machowsky, MS, RD, CSCS is a registered dietitian, certified personal trainer, author of Savor Fitness & Nutrition wellness blog and avid proponent of MyBodyTutor, a health coaching website dedicated to helping people stay consistent with their healthy eating and exercise goals.

TELL US: Share your favorite “small change” and give someone a new, healthy idea today.


Similar Posts

Grab-and-Go Sport Snacks

Being a recreational athlete means you take your sport and training seriously, but you have other priorities as well, such as work, family, and friend...

Comments (1,268)

  1. city portal says:

    …Take a look for more Information on that topic…

    [...]Fethiye…

  2. Zoe Munch says:

    The Birch of the Shadow…

    I think there may possibly become a couple of duplicates, but an exceedingly useful list! I have tweeted this. Several thanks for sharing!…

  3. personalized gifts for men gifts for her baby gifts…

    Aw, this was a really nice post. In thought I wish to put in writing like this additionally – taking time and precise effort to make an excellent article… but what can I say… I procrastinate alot and certainly not appear to get one thing done….

  4. …Take a look for more Information on that topic…

    [...]temizlik şirketleri Evinizin temizliği için bizi tercih etmeniz durumunda kimyasal,makine vs. gerekli olan tüm ekipmanlar ev temizliği firmamız tarafından karşılanır….

  5. I love your blog.. very nice colors & theme. Did you design this website yourself or did you hire someone to do it for you? Plz respond as I’m looking to construct my own blog and would like to know where u got this from. appreciate it

  6. more info says:

    Websites worth visiting…

    [...]here are some links to sites that we link to because we think they are worth visiting[...]……

  7. رقص says:

    رقص…

    [...]Here are some of the sites that we recommend for our info about Keyword[...]……

  8. xnxx says:

    افلام للكبار فقط…

    [...]although websites we backlink to below are considerably not related to ours, we feel they are actually worth a go through, so have a look[...]……

  9. jak zorganizowac slub i wesele…

    My spouse and I stumbled over here by a different page and thought I might as well check things out. I like what I see so now i’m following you. Look forward to looking into your web page yet again….

  10. daily marketing activities. in just 30 minutes…

    a day, you could add 3 to 5 comments to other people’s blogs, resulting in 15 – 25 opportunities per week for new high quality links, more chances for direct targeted traffic, as well as connections to take your service business…

Leave a Reply

Your email address will not be published. Required fields are marked *

You may use these HTML tags and attributes: <a href="" title=""> <abbr title=""> <acronym title=""> <b> <blockquote cite=""> <cite> <code> <del datetime=""> <em> <i> <q cite=""> <strike> <strong>