The problem with New Year’s resolutions is that they’re way too big. Lose 30 pounds! Work out every day of the week! Quit eating sweets! We’ve been there and we know, big resolutions lead to big disappointments when our resolve starts to soften around Feb. 1. So for 2009, we recommend a new tack: Start small. Very small. With this in mind, here are 52 small tips. One for every week of the year. We can’t guarantee miracles. But we can guarantee that each small tip represents a practical and manageable change for the better.
1
Drink diet soda instead of regular.
2
Keep a packed gym bag in your car at all times. That way you’re always ready to work out.
3
By noon tomorrow, do something that has you in a full sweat.
4
When you go into the boss’ office, balance on one leg. It will strengthen your core.
5
Include two servings of fruit or veggies at every meal.
6
Pick out a 5K or bike ride in your community and pay your registration fee well in advance. That way you won’t drop out.
7
Tell a friend that you did No. 6. Now that you opened your mouth, you gotta do it.
8
Eat from a salad plate instead of a dinner plate.
9
Don’t skip breakfast. When we’re hungry, we make bad choices.
10
Eat slowly.
11
Don’t deny yourself a guilty pleasure. But have just a bite or two — not the whole thing.
12
Keep a food journal.
13
Sit when you eat.
14
Drink alcohol only on the weekends.
15
Order one dessert and share it.
16
If you work out in the evenings, don’t stop at home from work. The mail, phone messages — and refrigerator — will still be there after your exercise.
17
Use mustard instead of mayo.
18
Keep in mind that one portion of meat is the size of a deck of cards.
19
Eat fish twice a week. Omega-3 fatty acids are good for the heart.
20
Take the stairs instead of the elevator to build in some exercise time.
21
Always have salad dressing on the side.
22
Eat your last meal of the day at least three hours before bedtime.
23
Bake, grill, microwave or steam foods instead of frying.
24
Before you eat a calorie-laden treat, go to caloriesperhour.com to see how long you must exercise to burn the calories.
25
Use fat-free or 1 percent dairy products.
26
Set little goals and reward yourself, but not with food.
27
If you work out in the mornings, set your clothes out the night before so you’ll get dressed by rote.
28
Curtail your treat consumption.
29
Substitute Greek yogurt for sour cream — a healthier choice without compromising taste.
30
Use olive oil on bread instead of butter.
31
Skip sugar-laden exercise drinks. You’re probably not working out hard enough to need the electrolytes they provide. Instead, have watery fruits such as watermelon or grapes in addition to water for hydration.
32
Choose egg whites instead of whole eggs.
33
Taste food before adding salt.
34
When ordering in a restaurant, ask the server to bring you half of the meal and pack the other half to take home.
35
Trim all visible fat from meat.
36
Gradually shift from eating white-flour pasta to whole-wheat by mixing half of each until you’re accustomed to the flavor and texture of whole wheat.
37
Substitute sweet potatoes for white potatoes.
38
Park far from an entrance and walk instead of driving around to find a closer spot. Saves gas too.
39
Rather than sitting and having a conversation, take a walk with a friend or loved one to talk about the day’s events.
40
Eat whole wheat instead of white bread.
41
Combine a small bit of protein with carbohydrates to keep your blood sugar from spiking and making you feel hungry. For example, add a few nuts to your fruit snack.
42
Check out several exercise CDs or tapes from your local library. Try them all and buy the ones you like.
43
Replace high-fat snacks with fruit.
44
Always keep nuts and dried fruit with you so you don’t get hungry.
45
Instead of eating whole almonds, eat slivers. You’ll feel like you’re eating more.
46
Find workout activities your friends or family can do together.
47
Alter your exercise routine to avoid getting bored. If you take an aerobics class one day, try yoga another.
48
Get a workout partner so you encourage each other.
49
Schedule your workout like an appointment so skipping the gym is not an option.
50
Create a daily log of fitness activities with specific goals, then keep track of them.
51
Go to your local track with a stopwatch once a month and time yourself for a full-out, one-lap sprint.
52
When you’re home watching TV, sit on a large exercise ball, rather than the couch, to tighten your core.
