Small steps are key to healthy weight management. Little changes in eating and activity level may have more of a positive impact on health than drastic ones. This is because we are more likely to stick with smaller changes over time rather than extreme, drastic changes that we can quickly become inconsistent with.
Small changes include:
• Lighten up your coffee with fat-free milk or sugar-free syrup instead of creamer.
• Trim all fat off of beef, pork and chicken.
• Enjoy slow-churned, reduced-calorie ice cream instead of regular.
• Choose healthy snacks such as raw veggies with fat-free dip, mixed nuts, or whole grain tortilla chips with fresh salsa instead of chips and candy bars.
• Downsize your Dishes: Use smaller plates and bowls to help you eat less. Our brains think we are getting more when the same amount of food is placed in a smaller dish.
• Savor your meals: Eating slowly helps you consume only what your body needs to feel satisfied.
• Don't Eat Out of a Bag or Box: When you eat out of a package, you are likely to keep eating until it's gone, no matter how many servings the package actually contains. Pour one serving into a bowl for more control.
• Choose Your Glass Wisely: When glasses are short and wide, we tend to fill them with more fluid and drink more. Use a more slender glass for any beverage except water.
• Rethink Your Drink: High-calorie beverages such as soft drinks, juice drinks, energy drinks, specialty coffees, and alcohol add up in calories, just like solid food. Whenever possible, replace these drinks with plenty of water.