The 10 Percent Change

Small changes, big rewards

It is a common misconception that to lower risk for illness and disease, dramatic lifestyle changes or large quantities of medications are required. This time of year, many women are contemplating New Year’s resolutions such as unrealistic weight loss goals and overly ambitious exercise regimens. To be successful at undertakings of this magnitude; you have to be prepared to make huge changes that overhaul your life. You have to “give it 110%” as the saying goes.

Think small

However, when it comes to what might be the most important change of all—improving your health—you may be better off focusing on only 10%. Small changes are more realistic to achieve and maintain.

Here are 5 small changes with big health payoffs

1. The small change: Lose 10% of your body weight. Shaving off only 10% over a period of months is a manageable goal that most people can obtain without feeling deprived.

The big gain: Losing a small amount of weight can do more than put you in a new pair of jeans. It can lower your blood pressure and cholesterol, making you less likely to suffer a heart attack or stroke. Also dropping those pounds reduces your chances of becoming diabetic.

2. The small change: Up your exercise 10%. Even if you are a couch potato, this translates to burning a mere 100 calories daily.

The big gain: Burning an additional 100 calories daily adds up to a 10-pound weight loss in a year, provided you don’t eat more. This can be easily accomplished by sitting less and moving more … See the Spotlight article on the consequences of America’s sitting epidemic.

3. The small change: Eat 10% more fruits and vegetables. Federal guidelines recommend nine half-cup servings of produce daily. Snack on an additional six strawberries or half of a large carrot to boost your intake.

The big gain: Pumping up your diet with both fruits and vegetables lowers your risk of stroke, heart disease and cancer. Prepackaged fruits and veggies make it convenient to meet the recommendations on the go.

4. The small change: Cut down sodium 10%. How? Make your own sauces. Choose low-sodium canned products. Consider using fresh or frozen vegetables.

The big gain: Lower your risk of heart disease and stroke. Sodium makes you retain fluid so you may lose a few pounds too.

5. The small change: Sleep 10% more. TiVo your favorite night time show and turn in 30 minutes early.

The big gain: Getting 7 to 8 hours good sleep can help protect you from high blood pressure, heart disease and diabetes. It can also help keep your weight down. 

Thumbs up for easy-to-keep changes

Several leading organizations endorse the small-changes approach. These include, the U.S. Department of Health and Human Services, U.S. Surgeon General, America on the Move, American Dietetic Association, American Heart Association and American Cancer Society. 

Source: Good Housekeeping article featured on WebMD