How to Change Your Health in 10 Easy Steps!
Gail Davis
July 07, 2008
You´ll know when it´s time to make a change in your current lifestyle. In fact many of us know for years before taking action. There are many ways to make small, manageable changes that will lead to huge results. We´re going to discuss ten of them here.
Step One: Make a list
Take the time to write down the things that you´re doing well. At the same time, list those areas of your life that need improvement. Be detailed and specific. Keep this information in a journal that you can refer to often and update regularly.
Step Two: Know your numbers
Visit your doctor and ask for lab work. Know your cholesterol, your blood pressure, your triglycerides, your blood sugar, etc. Keep this information in your journal as well. Having a starting point makes it easy to pinpoint change.
Step Three: Set goals but not time limits
It´s important when trying to make a change that you have specific goals in mind. Know exactly what it is you wish to accomplish. Setting time limits, however, sets you up for failure. Let things happen naturally once you start making changes to your lifestyle.
Step Four: Become familiar with the food pyramid
There are several food pyramids to choose from. The most common is the USDA Food Pyramid. In order to make a lasting change in your overall health, you will have to have a basic understanding of the various food groups and the recommendations for each.
Step Five: Be able to judge portion sizes
Let´s face it; you´re not going to walk into a restaurant with your food scale. You must be able to accurately judge a proper portion size if your lifestyle change is going to stick.
Step Six: Be able to read and understand Nutrition Fact Labels
Educate yourself about nutrition fact labels and use them regularly when shopping. They provide valuable information that will help you make wise food choices. Learn to read them, understand them, and use them!
Step Seven: Make one large change each month
Don´t try to change everything at once. You don´t want to feel deprived and sabotage your efforts. For example, commit to eating more fish this month. Next month, add two fruits each day to your menu.
Step Eight: Limit your sodas and other sweet beverages
Did you know that researchers are becoming increasingly alarmed that artificial sweeteners are inhibiting our body´s natural ability to control appetite and caloric intake? Is it a coincidence that obesity has run rampant in the last 40 years, the same amount of time that artificial sweeteners have been widely used in low-calorie products? Drink water instead. While research is now indicating that we may not need as much water as previously thought, it still helps keep you hydrated, full, and flushed.
Step Nine: Get plenty of sleep
Getting only 6-7 hours of sleep a night increases our risk for health problems such as breast cancer, colon cancer, heart disease, and diabetes! In addition, sleep deprivation interferes with two of the body´s most important hormones for weight regulation. Most researchers agree that we need 7-9 hour of sleep each night for optimal health.
Step Ten: Look for ways to be active
If you enjoy exercising, then you have already mastered half the battle. If getting out the front door to walk or go to the gym is like torture for you, then look for ways in your day that you can be more active. Walk the dog, park further away from your destination, ignore the elevator and take the stairs, work in your yard, clean your house, make frequent trips to your second floor, get up to change the television channel, do crunches and jumping jacks during commercials. Every little movement adds up and helps you make permanent changes to your health.
If you follow these ten easy steps to change, you will find that you will feel better and look better in record time! In addition, you will have the energy and stamina required to meet the demands of your busy day.
For more ways to create healthy change in your life and successfully lose weight, see easy weight loss tips and practical ideas, along with detailed information about each step discussed.
Step One: Make a list
Take the time to write down the things that you´re doing well. At the same time, list those areas of your life that need improvement. Be detailed and specific. Keep this information in a journal that you can refer to often and update regularly.
Step Two: Know your numbers
Visit your doctor and ask for lab work. Know your cholesterol, your blood pressure, your triglycerides, your blood sugar, etc. Keep this information in your journal as well. Having a starting point makes it easy to pinpoint change.
Step Three: Set goals but not time limits
It´s important when trying to make a change that you have specific goals in mind. Know exactly what it is you wish to accomplish. Setting time limits, however, sets you up for failure. Let things happen naturally once you start making changes to your lifestyle.
Step Four: Become familiar with the food pyramid
There are several food pyramids to choose from. The most common is the USDA Food Pyramid. In order to make a lasting change in your overall health, you will have to have a basic understanding of the various food groups and the recommendations for each.
Step Five: Be able to judge portion sizes
Let´s face it; you´re not going to walk into a restaurant with your food scale. You must be able to accurately judge a proper portion size if your lifestyle change is going to stick.
Step Six: Be able to read and understand Nutrition Fact Labels
Educate yourself about nutrition fact labels and use them regularly when shopping. They provide valuable information that will help you make wise food choices. Learn to read them, understand them, and use them!
Step Seven: Make one large change each month
Don´t try to change everything at once. You don´t want to feel deprived and sabotage your efforts. For example, commit to eating more fish this month. Next month, add two fruits each day to your menu.
Step Eight: Limit your sodas and other sweet beverages
Did you know that researchers are becoming increasingly alarmed that artificial sweeteners are inhibiting our body´s natural ability to control appetite and caloric intake? Is it a coincidence that obesity has run rampant in the last 40 years, the same amount of time that artificial sweeteners have been widely used in low-calorie products? Drink water instead. While research is now indicating that we may not need as much water as previously thought, it still helps keep you hydrated, full, and flushed.
Step Nine: Get plenty of sleep
Getting only 6-7 hours of sleep a night increases our risk for health problems such as breast cancer, colon cancer, heart disease, and diabetes! In addition, sleep deprivation interferes with two of the body´s most important hormones for weight regulation. Most researchers agree that we need 7-9 hour of sleep each night for optimal health.
Step Ten: Look for ways to be active
If you enjoy exercising, then you have already mastered half the battle. If getting out the front door to walk or go to the gym is like torture for you, then look for ways in your day that you can be more active. Walk the dog, park further away from your destination, ignore the elevator and take the stairs, work in your yard, clean your house, make frequent trips to your second floor, get up to change the television channel, do crunches and jumping jacks during commercials. Every little movement adds up and helps you make permanent changes to your health.
If you follow these ten easy steps to change, you will find that you will feel better and look better in record time! In addition, you will have the energy and stamina required to meet the demands of your busy day.
For more ways to create healthy change in your life and successfully lose weight, see easy weight loss tips and practical ideas, along with detailed information about each step discussed.
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