CHAMBERSBURG, Pa. – If you’ve made resolutions to get healthier this year by quitting all things chocolate or spending every waking hour at the gym, you’ll be happy to hear that there are much simpler steps you can take to get results, according to Dr. Paul Klink with Summit Weight Management Services.
“Seventy-eight percent of adult-onset diabetes, heart attack, stroke and cancer can be prevented by four habits: not smoking, 30 minutes of physical activity each day, a healthy diet with a high fruit and vegetable intake, whole grain bread, and low red meat consumption, and maintaining a body mass index less than 30,” Dr. Klink said.
According to Dr. Klink, small things can really make a big difference in your overall health. Below is a list of tips he offered to help you maintain your health.
Think Your Drink
Drink water regularly. Zero calorie drinks are also ok, including tea and coffee. One to two servings of skim milk each day are recommended. Avoid soda. Drinking one regular sized soda a day for one year adds 58,400 calories to your year’s intake, which can add up to 16.6 lbs to you!
Drinking a pint of water at the beginning of your meals has been shown to reduce weight by 16 pounds, and the weight loss is sustained long term. This occurred even though calorie intake was not changed.
Eat a Colorful Plate
Eat your fruits and vegetables first at your meals. You should have a minimum of five servings of fruits and/or vegetables every day. This has been shown to give you an equal health benefit to not smoking!
French fries, vegetables coated with butter and fried veggies don’t help you and should be avoided most of the time. The more colorful and fresh, the more health benefit these foods have.
Limit TV Time
Limit your television and computer time to less than two hours each day. One hour of television viewing has been shown to cost you 167 calories.
For every 2 hours on average of television watched per day, your chance of Diabetes is increased by 20%, and your risk of dying increases by 13%
Women who walked one hour per week at three miles-per-hour reduced their risk of heart disease by 50 percent. Walking 20 minutes four times per week reduces the risk of diabetes by two-thirds. Walking 15 minutes a day has been shown to extend life by three years.
Be consistent. Do not go without exercise for more than two consecutive days. Wear a pedometer and record your results at the end of each day.
Be Purposeful When You Eat
Sit at a table when you eat. Don’t multi-task when you are eating. Don’t eat when driving or watching television, or standing, or doing other activities.
Plan your meals, and pack your lunch so they will be healthy.
Really Enjoy Your Food
Taste it, chew it, and think about it when you are eating. Almost all of food’s pleasure is in the mouth. Keep your food there longer, enjoy it. This allows time for you to sense when you are no longer hungry, and to be able to stop eating at a proper time.
Don’t Skip Meals, Eat Breakfast Everyday
Keep a diary of what you eat and drink every day. This requires work, but people who do this lose twice the weight compared to people who do not.
Also track your exercise, and pedometer results, and weigh yourself at least weekly so you are accountable.