30 Tiny Changes You Can Make Now to Reach Your Goals This Year

In this article:

• Small changes can add up to major results over a year. They can be simple changes that fit into your lifestyle.
• As the new year starts, consider some small changes you can make this year.
• Changes related to food choices can be as small as having plain oatmeal instead of sugar-sweetened oatmeal, using cooking spray instead of butter, and adding pumpkin or spinach to mac and cheese.
• Other examples include adding muscle-strengthening exercises 1-3 times weekly, going to bed 10 minutes earlier, and taking stretch breaks during the day.
• Lark helps you stay motivated and achieve health and weight loss goals by logging food, offering tips, and building healthy habits—with or without GLP-1s.
  

It’s always a good time to make a healthy change, especially if you want to progress towards your goals. It’s easy to get overwhelmed if you try to change too much at once. Instead, choose 1-2 tiny changes at a time.

30 Tiny Changes You Can Make

1. Drink 16 ounces more water

Water is the most important essential nutrient, and it’s calorie-free and filling. Adding more water to your day can make it easier to lose weight and prevent mid-afternoon fatigue and headaches. You’ll get more benefits if you replace sugary beverages with water! Aim to have 1-2 more cups per day, such as before breakfast and lunch, or at snack times.

Here are tips to drink more water.

2. Add a serving of vegetables

Vegetables are low in calories, filling, and sources of fiber, antioxidants, vitamins, and minerals. They can help with weight loss, and eating more vegetables is linked to improvements in risk for chronic conditions like heart disease and diabetes.

Here are some ways to have vegetables.

• In side salads
• In an entree salad like Thai chicken salad
• Roasted as a side dish or in a salad
• In soup
• In tomato sauce and salsa
  

Here are more ways to enjoy vegetables.

3. Make your protein leaner

Protein is a filling nutrient, but fatty protein sources can have 2-3 times the calorie content and a load of artery-clogging fat. Try leaner cuts of beef, trim skin and fat off poultry and meat, and consider plant-based sources like beans, lentils, and tofu. Try fish, shellfish like shrimp,

reduced-fat dairy products, lean ground turkey, skinless chicken, and egg whites.

4. Order grilled chicken

Fried foods have excess calories and fats from cooking oils. They may also have trans fats and often come with high-carb breading. A 4-ounce serving of grilled chicken has about half the calories, none of the carbs, and far less fat than fried chicken. Ask for it when ordering entrees, salads, or sandwiches.

5. Have a fruit or vegetable on the side

Fast food restaurants often have side options that are lower in calories and higher in nutrients than French fries and onion rings. Look for side salads, baby carrots, applesauce, or a side salad.

6. Have fish once a week

Most people can benefit by having more fish. It’s high in protein, vitamins, and minerals, and it’s especially healthy because of its omega-3 fatty acids. It’s easy to broil fish and have it on a salad or with roasted vegetables. A stir fry is another option. If you’re not a fan of fresh fish, try tuna salad.

7. Swap in a whole grain

Whole grains are higher in natural nutrients than refined grains, and it’s easy to swap them in. Whole-wheat pasta, brown rice, oatmeal, and whole-grain cereals are easy to find. You can also find whole-grain sliced bread and every other type of whole-grain bread like tortillas, English muffins, hot dog buns, and bagels. One swap a day can make a difference.

8. Add a 10-minute walk

It doesn’t matter when, where, or how fast you walk. Add in a 10-minute walk, and you’re supporting lower blood sugar and improved mood.

9. Use spices and herbs

They’re not just tasty and high in antioxidants, they can also help you reduce sugar and sodium. Try using more cinnamon and less sugar in baked goods, oatmeal, and yogurt. In savory dishes, reduce sodium by using less salt. Instead, flavor foods with fresh or dried herbs and spices. Try dill, parsley, mint, cilantro, oregano, thyme, pepper, cumin, paprika, chili powder, and garlic powder.

10. Have fruit for dessert once a week

Try a piece of fruit instead of sugar-sweetened desserts to satisfy your sweet tooth after a meal or between meals. Stewed apples, spiced poached pears, pureed frozen bananas, and fruit salads are all good choices.

11. Sweeten foods naturally

Instead of choosing sugar-sweetened oatmeal, yogurt, and breakfast cereal, try using fruit and cinnamon to sweeten it. Try banana pumpkin yogurt!

12. Taste foods and beverages before adding sugar or salt

Adding salt or sugar to foods and beverages can be a habit, but it may not be necessary to enjoy your food and drink. The simple act of tasting before adding salt and sugar can help you use less and may help you enjoy the other flavors more.

13. Prepare vegetables for a snack once a week

Mindless snacking and last-minute choices can lead to high-calorie snacks. Once a week, prepare some vegetables that you can have for snacks. Carrot sticks, celery sticks, cucumber coins, and bell pepper strips are some examples. For effortless snacks, try grape tomatoes, sugar snap peas, and packages of broccoli or cauliflower florets.

14. Eat rice cakes or popcorn instead of chips

Potato and tortilla chips are usually refined starches with excess fats, while brown rice cakes and popcorn are whole grains. Choose air-popped popcorn rather than buttered popcorn or caramel corn, and enjoy your crunchy snack knowing it’s healthy.

15. Have one less drink

Calories from alcoholic beverages can add up quickly, and many people also consume

high-calorie foods while they drink. If you regularly drink, try reducing the amount you have by a full drink. A drink is a 12-ounce can of beer, 5-ounce glass of wine, or 2-ounce cocktail. Alcohol affects blood sugar and impairs judgement. Longer term, risks of drinking can include liver damage and increased risk for certain cancers.

16. Repeat a meal every Monday

Make Mondays easier by having a similar meal every week. That way, you don’t have to think much about it. An example is to have a vegetable stir fry with fish or shrimp. You can vary the specific protein and vegetables according to what’s on sale or what you have on hand. Here’s a meal planning template that can make meal planning quicker and more effective.

17. Balance your plate at dinner

For a simple meal, use the plate method to balance your plate. Fill half of it with vegetables, one-quarter of it with lean protein, and one-quarter of it with a high-fiber carb.

These are some sample plate method meals.

• Fish with broccoli and brown rice
• A green salad with tomatoes, plus grilled shrimp and whole-grain croutons
• Whole-grain pasta with chunky garden marinara sauce and grilled chicken with a side salad
• Beans and low-fat cheese served with grilled onions and bell peppers
  

18. Simplify one dinner per week

Cooking can be tiring, but it doesn’t have to be. Once a week, swap a typical meal for a simpler one like a sandwich, salad, or sheet pan meal. One-pot meals like chili are also good choices.

19. Eat mindfully

Eating mindfully is good not only for health and weight control, but also for helping you get more pleasure from your food. Help yourself slow down by chewing food thoroughly and noticing the textures, flavors, and scents of your food. Notice other detail like how the food makes you feel, what your eating environment looks like, and whom you’re eating with. Here are some tips on choosing healthy foods for mindful eating.

20. Assess your hunger

Eating only when you’re hungry lets you fuel your body while avoiding pitfalls like stress eating. Here are some tips on using a hunger scale to help you.

21. Double-wrap a snack

Are there snack foods or other foods in your house that you don’t want to eat? A physical barrier can help you resist temptation. Try wrapping up these types of foods as well as possible. Then put them in another wrapper, such as a plastic bag or a larger container. You can even tape the bag or container shut. Then place the food out of sight in your pantry, freezer, or refrigerator.

22. Hang a “closed” sign on your refrigerator

The sign can help reduce mindless snacking. It can remind you that you’re not planning to eat until your next scheduled meal or snack time.

23. Add a muscle-strengthening exercise

Recommendations are to engage each of your major muscle groups in muscle-strengthening exercises at least twice weekly. Varying your strength training exercises can give you better results. Try adding one new exercise per week to your workout routine. Here is some motivation if you’re not yet convinced about the benefits of muscle-strengthening exercises.

24. Go to bed 10 minutes earlier

Getting adequate sleep helps normalize hunger, blood sugar control, many hormones, and other measures of health. Many people don’t get enough sleep, and an extra 10 minutes can make a difference. Check here for sleep tips.

25. Weigh yourself regularly

Regular weigh-ins can help you stay accountable and motivated. People who weigh regularly are more likely to achieve weight loss and maintenance goals. Here’s more information about weighing yourself, plus info on fluctuations.

26. Log your food

As with weighing yourself, logging your food can help you stay accountable and motivated. It’s best to log each meal and snack, including small bites and tastes. Include condiments, cooking fats, and beverages.

27. Find a supportive buddy

Any additional support can help. Look for an exercise buddy, a weight loss buddy, or a buddy who’s willing to encourage you throughout the year. It can make all the difference!

28. Add 2 stretch breaks per day

Sitting for long periods of time is a risk factor for diabetes, heart disease, and other poor health outcomes. It’s best to break up sedentary time at least once every 30 minutes. If you’re in the habit of sitting for long periods of time every day, try adding 2 breaks per day. For 1-3 minutes, stand up and stretch or march in place. Set a timer to remind yourself to stand up.

29. Park further away

Parking further away will force you to get more steps. If that’s not feasible, walk around the parking lot or building before going inside. Every extra step counts.

30. Do things that make you happy

Being happy can reduce stress and improve your ability to make healthy choices. Whether it’s reading a book, playing an instrument, or bowling with friends, take time to do things that make you happy.

How Lark Can Help

You can make tiny changes to get closer to your goals in the coming year. Lark can help you work towards your weight and health goals by making small changes. Your Lark coach is available 24/7 for encouragement and nutrition and physical activity coaching and tracking. Lark can help you make healthy choices and establish habits that fit into your lifestyle so you can lose weight and keep it off with or without GLP-1 medications.

Click here to see if you may be eligible to join Lark today!

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