"Small steps are possible and are easier to adapt in their daily lives," says James O. Hill, Ph.D., director of the center for Human Nutrition at the University of colorado Health Sciences center. "They are less overwhelming than a large and sudden change."
Here areFrom 10 to try:
1 Stop gaining weight. Even if you only win one or two pounds a year, which adds further weight quickly.
2 Making a few small steps. Use a pedometer to count your steps each day, then add 2,000, which corresponds to a mile. Continue adding points from 1,000 to 2,000 a month or so, until you take 10,000 steps most days.
3 Breakfast. Breakfast eaters tend to weigh less and have better overall diet. For a hearty breakfast and nutrition, top full-packaged products ®Cut fresh fruit and milk to low fat or fat-free.
4 Switch for three servings of grain products whole every day. If you're like the average American, you eat less than one serving of whole grains a day.
5 Have at least a green salad every day. Eat a salad (with dressing low fat or fat-free) and fills can help you eat less during the meal. It 'also one of your five cups a day of fruits and vegetables.
6 Cut the fat. Fat has a lot of calories and calories. Purchaseeating lean meats skinless poultry, low fat cheese and return, use a nonstick pan with just a tuft of butter or oil.
7 Consider calcium containing two or three daily servings of low fat or skim milk or yogurt. Football milk is good for the bones and can help you lose weight.
Zoom Out 8. The smaller the bag, bottle or bowl, you eat less.
9 Losing just 5 to 10 percent of current weight. The health benefits are enormous, low blood pressure, blood glucose,Cholesterol and triglycerides.
10 Keep track of your diet. Write down what you eat over the next few days and looking for trouble spots. Often, just write things to help you eat less.
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