cokeEver heard the phrase, “Go big or go home?” Well, we say “Make it small and watch the pounds fall.” Often it’s the small, incremental changes you make that lead to life-changing results.

Studies show that people who make even just one small change in their eating or activity (like drinking one less can of soda or walking an extra five minutes every day) lose significant pounds and inches. “When you just start adding a couple small changes here and there, over time they lead to bigger lifestyle shifts that add up to lasting results,” says NP Lisa Russell, from the Health Center at Pattiki.


Make Change Work for You

Small changes that you can work easily into your daily routine will be the changes that stick. Here are some suggestions to get you started:


  • Cut the salt. To lower your blood pressure, pay attention to how much salt you put on your food. And, start reading labels to stay away from eathigh-sodium foods. Even a 10-point drop in systolic pressure (your top number) makes you one-third less likely to have a stroke.
  • Bring a homemade lunch more often. If you’re used to fast-food or convenience-store items, try packing a sandwich or salad and fruit. Not only will you likely save money in the long run, you’ll also likely consume less sugar, fat, and salt.
  • Get moving during commercials! After all, you always have a few minutes to kill while waiting for your favorite show to come back. Use that time to get moving. Walk in place, do some sit ups, even dance. Whatever you do, just make sure it’s enough to raise your heart rate.