Switch up the salt shaker. Most people are consuming far too much sodium. One simple change to make is to switch from using regular salt to using salt substitute. The taste is slightly different, but your taste buds will adjust and you blood pressure may also go down. Reducing your sodium intake can also result in a loss of water weight which can make you look and feel younger. Another simple way to reduce sodium is to switch to no-salt-added foods when cooking with canned vegetables or beans.
Lower the fat. If you drink whole or two-percent milk, switch to one-percent or non-fat milk. If you drink one eight-ounce glass of whole milk a day, you will save 65 calories and 7.5 grams of fat each day by switching to non-fat milk. That translates into a 6.5-pound weight loss in just one year if you make no other changes to your diet or exercise routine.
Exercise your hand. Start writing down what you eat. Keep a small notebook and pen in your purse or pocket and jot down what you eat throughout the day. You don’t have to include a lot of specific information. Just make sure you record it soon after you eat so that you don’t forget to include something. Just knowing you have to write it down may help you avoid the temptation of the donut in the break room or the second cookie after supper. Your food journal may also help you see patterns in your eating so that you can be aware of when you are the most vulnerable to overeat or make bad choices and the next time you can plan ahead.
Add to your day. Giving up something like soda or coffee is difficult, so don’t try to do it. Instead, decide to drink more water each day. If you don’t drink any water, start by adding one eight-ounce glass of water to your day. If you don’t like the taste of water try drinking bottled water or invest in a water filter pitcher. You can also add a slice of lemon or lime to flavor the water. Cucumber slices add a refreshing kick to your water. They even sell pitchers that have a separate tube for your fruit so that you can always have great-tasting water on hand. Even if it takes you all day, make sure to finish your glass of water before bed. The next day, try drinking two eight-ounce glasses of water. Gradually work your way up to drinking ten to twelve eight-ounce glasses of water each day. When you get to that point, you will probably be drinking so much water that you won’t have room in your day for less healthy beverages.
Have a piece of fruit with breakfast. We all know we should probably eat more fruits and vegetables. But that is easier said than done. Instead of trying to completely overhaul your eating, try adding just one piece of fruit to your morning routine. You don’t have to give up your normal breakfast, just find a fruit you like and have that too. If you’re ready for the next step, you can replace breakfast with a large fruit smoothie. Blend up three or four servings of fruit with some water and drink up. This way, even if you eat junk the rest of the day, you have a boost of nutrients and the recommended servings of fruit for the day. If you are really brave, toss a handful of spinach in your smoothie and you will have a serving of vegetables as well.
Changing your eating habits can be a daunting task. But making small changes is the smart way to make lasting changes. And soon, the small changes add up to big results.
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